4th of July special
4th of July special
Placentia’s # 1 Fitness results services
Unlimited personal training summer special going on now!
– 50% OFF 12 month program
– 2 for the price of 1 – any 3,6,12 month unlimited personal training program
BRING A FRIEND AND GET IN THE BEST SHAPE OF YOUR LIFE!!
RESULTS GUARATNEED!!
www.placentiapersonaltraining.com
4th of July summer specials
Gluten free pancakes
Gluten free pancakes
This recipe is a wonderful option for a weekend breakfast – it’s healthy, delicious and ready in 20 minutes. These pancakes are gluten-free and are lower in carbs and sugar than pancakes made from a packaged mix. Serve with a side of eggs and fresh fruit. Yield: 10 pancakes
Gluten free pancakes
Here’s what you need…
- 1 mashed banana
- 2 eggs
- 1/4 cup coconut sugar
- 1 Tablespoon vanilla extract
- 1/4 teaspoon almond extract
- 1 1/2 cups blanched almond flour
- 1/2 teaspoon baking soda
- 1/2 teaspoon sea salt
- coconut oil
- Combine the mashed banana, eggs, coconut sugar, vanilla and almond extracts in a food processor. Add the flour, soda and salt. Mix well. Let the batter sit for 15 minutes.
- Preheat coconut oil on your griddle over medium heat. Ladle pancake batter by 1/4 cup onto griddle. When bubbles form, flip the pancakes to cook other side.
- Serve with sliced banana and pure maple syrup. Enjoy!
Nutritional Analysis: One pancake equals: 148 calories, 9g fat, 8g carbohydrate, 3g fiber, and 4g protein.
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4th of July fitness sale
Placentia’s # 1 Fitness Results Service
4th of July/summer fitness sale
– 50% off 12 month of unlimited personal training
or bring a friend and receive:
– 2 for 1 for any unlimited personal training program
(This offer expires & must be paid in full by July 3rd, 2015)
Call 714-883-8940
www.placentiapersonaltraining.com
Placentia’s # 1 Fitness results service
This is your chance to get the health and the body you always wanted!
Flat ABS pasta salad
Flat ABS pasta salad
Placentia’s # 1 Fitness Results Service
www.placentiapersonaltraining.com
Here’s a pasta salad recipe that you can indulge in while still getting flat abs! The secret is to use a vegetable peeler to turn zucchini into long pasta-like strands. This recipe is filled with fiber and is the perfect side to a lean chicken breast. Servings: 4
Flat ABS pasta salad
Here’s what you need:
- 3 organic zucchini
- 1/2 cup organic cherry tomatoes, quartered
- 2 Tablespoons olive oil
- 1 clove garlic, crushed
- juice from 1/2 a lemon
- 1 teaspoon dried basil
- dash of salt and pepper
- Trim the zucchini ends. Peel down the length of each zucchini until you reach the seeded center, creating long, noodle strands.
- Place the noodles in a medium bowl, add the quartered cherry tomatoes.
- In a small bowl combine the oil, garlic, lemon juice, dried basil, salt and pepper. Pour over the noodles and mix to combine.
- Chill for at least 20 minutes in the fridge.
- *Optional, garnish with drops of balsamic vinegar glaze before serving.
Flat ABS pasta salad
Nutritional Analysis: 92 calories, 7g fat, 68mg sodium, 7g carbohydrate, 2g fiber, and 2g protein
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714-883-8940
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The Fastest way to lose belly fat
The Fastest Way to Lose Belly Fat
Speaking of taking care of business in the gym, if you’re going to really shed belly fat, you’re going to have to commit yourself to exercise. No more excuses and no more halfway doing it. You’ve got to go all out. But before you set up shop in the corner doing 3.7 million sit-ups, you should know that as helpful as it is to have a strong core for overall health, burning off belly fat by targeting all exercises directly at your abs won’t work.
Instead, you’ll need to put in a full-body exercise routine that gets your heart pumping. That means on top of a solid foundation of weights and other strength-training exercises, you’ll want to pile on plenty of high intensity cardio exercises.
The fastest way to lose belly fat
#3: Track It All
Getting rid of belly fat is a daunting task, and even when it’s going well, it can feel remarkably slow. By keeping track of your progress and your daily intake and outtake of calories, you can better determine what’s working and what’s not and have a better perspective on your actual progress.
Tracking isn’t just good at seeing where you’ve been. It’s also useful for setting goals. Run for 20 minutes yesterday? Go for another couple minutes today. Or better yet, if it took 20 minutes to run two miles yesterday, try running an extra tenth of a mile in the same amount of time today. Keep piling new challenges on top of yourself, and that fat that has clung so tightly to your belly through the years will soon be dropping off of your frame.
Even the best exercise routine in the world is fruitless if you throw away your results with sloppy eating. Remember to keep your meals lean by avoiding processed carbs, packaged foods or fried items. Fill up on lean proteins and fresh vegetables and reward yourself with organic, seasonal fruit. That, my friend, is lean living!
The fastest way to lose belly fat
Ready to take your fitness results to the next level? Call or email me today and we will get you started on an exercise program that’s designed to deliver massive results. Come on, you deserve it!
www.placentiapersonaltraining.com
Excuses that prevent weight loss
7 Excuses That Prevent Weight Loss
Then stop trying to diet alone! Grab your healthiest friends and surround yourself with them. When you’re tempted to go off track with your diet or want to skip a workout, call or text your friends for immediate support. They’ll prop you up, remind you of your goals, and encourage you to stay the course.
Excuse #7: My Body Is Delicate
First off, before you start an exercise routine, it’s a good idea to run the idea by your physician. However, unless you have an incredibly rare condition, exercises done with proper technique and eating healthily will not put you at risk for anything but improved health. As soon as you accept the fact that your body can handle much more than you’ve put it through, the sooner you’ll begin enjoying the gym and make better use of your body.
Exercise is a huge part of the equation when it comes to achieving weight loss.
I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.
Excuses that prevent weight loss
Call or email me today. I’d love to get you on the exercise program that will change your body and your life for the better. www.placentiapersonaltraining.com
Your best body ever
Your best body ever
Placentia’s # 1 Fitness Results Service
www.placentiapersonaltraining.com
You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape.
Turn the following 13 simple tips into habits and watch as your body transforms.
1) Eat a Smart Breakfast.
Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you’ll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.
2) Get More Sleep.
If you’re not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you’ve reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.
3) Just Do It.
If you’re really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, “80% of success is showing up.” This is absolutely true when it comes to fitness. Show up to your workout. Even if you’re tired. Even if you’d rather be doing something else. Just do it.
4) Plan Ahead.
Take one day each week to plan your healthy meals for the following week. You don’t have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.
5) Cut Out Gluten.
Many people don’t realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don’t fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead.
6) Believe In Yourself.
Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it’s possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.
Your best body ever
7) Eat Less Dairy.
Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you’ll eliminate unnecessary calories, making weight loss quicker.
8) Sleep and Wake at the Same Time.
This tip sounds so simple, and yet it’s a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.
9) Include Veggies at Every Meal.
Most people aren’t too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you’re looking for.
10) Ditch Packaged Food.
Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.
11) Drink More Water.
Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily.
12) Forget Artificial Sweeteners.
Sure, these sweeteners don’t contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water.
13) Exercise With a Pro.
Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time.
So there you have it, 13 tips that will take your results up a notch.
If you haven’t joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method.
For your best body ever, Call or email today to set up your first workout.
www.placentiapersonaltraining.com
Benefits of fat loss
5 Big Benefits of Fat Loss
Reduce body fat
Reduce body fat
7 Ways to Reduce Body Fat
Got body fat? Today I have 7 simple and effective ways for you to shed that unwanted body fat. While fat loss can be quite frustrating, these 7 strategies are proven to help you slim down fast.
1. Drink a Gallon of Water
Water is always a crucial element for proper bodily functions, and even more so when fat loss is your goal. The conversion of fat into energy takes place in your liver, and this process requires that you be well hydrated.
Drinking a gallon of water over the course of your day is a wonderful goal to aim for. This goal is easily met when you get into the habit of sipping water throughout the day, coupled with drinking a full glass before meals, upon waking and before bed.
2. Cut out Alcohol
This fat loss tip is always met with groans, but despite its unpopularity it remains one of the most effective. The first reason that alcohol should be cut out in order to lose fat is that it’s filled with empty calories. These are simple sugars that taste great but add up quickly as stored fat in all the wrong places.
The second reason that alcohol should be cut out is that the simple energy that your body derives from the alcohol will be used as energy long before your fat stores are tapped, making it impossible to reduce body fat on days when alcohol is consumed. That should be incentive enough for you to put down your glass and reach for some water.
reduce body fat
3. Do a Variety of Aerobics
Variety is key when it comes to the aerobics side of your routine. Getting in calorie-burning activities is crucial to quickly eliminating fat stores. We no longer believe that long cardio sessions are the holy grail of fat loss – but getting your body moving with calorie-burning activities is a wonderful way to intensify your fat loss results.
The great thing about aerobic activities is that these can and should be fun! Hiking, biking, swimming, surfing, jogging, brisk walking – any activity that requires you to move your body for a decent duration of time and break a nice sweat in the process.
4. Cut out Processed Junk
This is one of the easiest ways to quickly and effectively reduce body fat, and yet it is met with such resistance. Why? Why is it so difficult for us to give up our packaged, processed snacks and treats? This is one obstacle that prevents most people from achieving the body that they want.
The best tip for successfully getting processed junk food out of your life is to have wholesome alternatives on hand while removing the junk food from your home. If you are a late night snacker, then be prepared by having fresh fruit, sliced veggies, plain Greek yogurt or other wholesome snack replacements on hand. When your belly is full of wholesome snacks, it’s hard to care too much about the processed junk you missed out on. And soon you’ll learn to love how lean and energetic these healthier foods make you feel.
5. Lift Weights
You might consider this to be pretty obvious, but many people are still resistant to the idea that resistance training leads to fat loss. If you find yourself puzzled by the idea that lifting heavy things will reduce the layer of fat on your body, then allow me to explain.
The act of lifting weights causes those targeted muscles to stimulate new muscle tissue growth. Now this doesn’t mean that your muscles are going to get noticeably larger (relax, ladies!) but it does mean that your muscle tissue will become tighter and more toned. The increase in muscle translates to a higher metabolism, which means that your body will naturally burn fat faster and more efficiently.
6. Use HIIT
High Intensity Interval Training is a method that has been quite popular in the past decade – and for good reason. This advanced form of aerobics, when done correctly, is one of the most effective methods for burning fat.
HIIT is achieved by performing short, intense burst of aerobic intervals between less intense bouts of aerobics. For example, 2 minutes of walking followed by a 30 second sprint, done for 20 minutes.
7. Work with a Fitness Professional
When your car needs new brakes, you take it the mechanic. When you wake up with a fever and sore throat, you go to the doctor. When your hair gets too long, you go to get it cut. When you need to reduce body fat, you…try to do it all on your own? That makes no sense.
Look, we all have our expertise, and we rely on each other when in need. My expertise is fat loss. When people in our community need a new and improved body they come to me. I’m passionate about getting my clients results, and my programs have been proven effective.
Call or email me today to get started on a fat loss program that really works.
www.placentiapersonaltraining.com
Metabolism
Metabolism
5 Metabolism Myths-Busted!
Sometimes, your metabolism works against you even when you think you’re doing everything right. It’s time you took a good, hard look at how your metabolism really works.
Check out the metabolism myths below and then use your new knowledge to put your metabolism to work…
Myth 1: Metabolism Works from 9 to 5
Difficult as it may be to believe, your body’s metabolism does not stop working when you do. In fact, your metabolism works all day, every day. If it didn’t, you wouldn’t even have the energy to get out of bed in order to read this article. (You are out of bed, aren’t you?) Also the time of day that you eat isn’t what makes you gain pounds. It’s what you eat. So if you think you can get away with eating that quarter-pounder with cheese, bacon, mayo, and bun; a large order of greasy fries; and a 32-ounce milkshake without any consequences—just because you ate it at lunch and not late at night—think again! Eat smart all day long, have a healthy snack at night if necessary, and then sleep well, knowing your metabolism is doing its thing even while you’re catching some Zzzzs.
Myth 2: It Can’t Be Controlled
You’ve probably met someone who seems to be able to eat anything they want without gaining weight. You may have even dreamed of having such a metabolism. Well, there’s good news. You may not have the metabolism that lets you do that just yet, but you can work toward it. Help boost your metabolism by lifting weights, getting a good night of sleep, eating enough protein to power you through the day, and drinking plenty of water. Want something more than water? Here’s another smidgen of good news: a little caffeine in your daily intake will help you get rid of calories faster than going without. Just make sure your caffeine isn’t bathed in sugar and unnecessary calories.
Myth 3: Skinny Folks Have Higher Metabolism
Yes, a high metabolism can help you burn more calories than a low metabolism. But don’t let that fool you into thinking the skinniest people around have the highest metabolism. Quite the contrary. If the thinnest individuals had the highest metabolism, they would likely be dangerously underweight. As it is, when you are very thin, your metabolism will likely be lower, as there’s not much of you to burn away safely.
However, you shouldn’t grab the ice cream carton in order to put on extra pounds to up your metabolism. Instead, focus on adding muscle pounds via the weight room.
Metabolism
Myth 4: Getting Old Makes Your Metabolism Go Bye-Bye
There is a bit of truth to this myth. As you age, your metabolism will drop a tiny bit. Not enough to make a meaningful difference, but it does drop. Much of this decrease (again—it is almost negligible) is due to the typical muscle loss that accompanies aging.
Want to curb your body’s age-related drop in metabolism? Include resistance training in your exercise routine. As you age, keep up the weight training and you’ll keep your metabolism strong and steady throughout all the stages of life. In the event it does drop a little, you’ll be in such good shape you won’t notice.
Myth 5: You Can Eat Your Way to Higher Metabolism
Occasionally, the world is taken by a weight-loss idea that is so simple you’d be a moron not to give it a try. One of these recent ideas is that you can eat or drink certain things to boost your metabolism and lose weight with greater ease.
While eating peppers on a regular basis and drinking gallons of green tea each week offers some health benefits, it won’t do more than temporarily boost your metabolism. Approximately half an hour after consuming these supposed metabolism mega-boosters, the boost is over and you’re back to your normal metabolism. A normal, well-balanced diet is a much better option.
When it comes to achieving and maintaining your most effective metabolism, a consistent and challenging exercise routine is key. Call or email today and I’ll get you started on an exercise program that will take your metabolism to the next level.
Don’t wait around for another year to pass. We are now a full month into 2015 – are you any closer to achieving your fat loss goals? When you work with me I make it my personal mission to get you the results that you deserve. Lets boost your metabolism!
Let’s do this!
www.placentiapersonaltraining.com