7 foods to never eat
Are you eating the wrong foods?
I see it happen all the time…fitness results that are thrown away by eating the wrong foods. Don’t let this be you. You workout hard, so keep your results by avoiding the following 7 foods:
1) Don’t Eat White Pasta
White pasta will never be OK to eat when your goal is to look fit. Sorry, it’s filled with way too many simple carbs. These plentiful carbs have one singular goal: to become stored on your body as fat.
Eat This: Spaghetti Squash
On those nights when you really crave a big bowl of noodles, try this instead. Poke a spaghetti squash all over then bake at 400 degrees F for 45-60 minutes. Remove from the oven, allow to cool, scoop out the seeds and then scrape out the long, noodle-like strands of squash. Serve these healthy noodles with spaghetti sauce and meatballs.
2) Don’t Eat Store Bought Salad Dressing
The nutritional benefit of your salad is all but undone by the questionable ingredients in store bought salad dressing. From trans fats to preservatives, store bought salad dressing is a landfill of unnatural ingredients that are best avoided.
Eat This: Simple Homemade Dressing
Making you own salad dressing is so simple, it literally takes less than five minutes, and it tastes so much better freshly made. Here’s the equation to use when making your own dressing:
- 3 parts high quality oil – extra virgin olive oil, hemp seed oil, flax seed oil, or sesame seed oil.
- 1 part something acidic – vinegar, lemon, lime
- A dash of salt and fresh ground pepper
- Some fresh or dried herbs
3) Don’t Eat Packaged Granola Bars
Packaged bars have one thing going for them – the convenience factor. This convenience comes at a price, as each packaged bar contains more preservatives, carbs, calories and sugars than you should be eating.
Eat This: Raw Nuts
When you need a quick, energizing snack look no further than a handful of raw nuts. This is a great way to cut down on the sugar and other harmful additives in granola bars while still enjoying a convenient energy boost.
4) Don’t Drink Blended Coffee Drinks
Coffee chains have made it socially acceptable to sip on a large blended coffee drink topped with whipped cream, anytime and anyplace. Unfortunately your body is going to respond to all that sugar in the only way that it knows how…by storing it as fat. These blended drinks are extremely addictive, so it’s best to avoid them completely.
7 foods to never eat
Drink This: Unsweetened Iced Tea
The whole idea behind blended coffee drinks is to quench your thirst, but there are more fitness-friendly ways to do so. Double brew 4 cups of your favorite tea – try Chai Rooibos – then chill it in the fridge for a few hours. Serve over ice and sweeten with a sprinkle of Stevia if needed. Guilt-free refreshment.
5) Don’t Eat Fast Food Breakfast Sandwiches
The drive thru may be calling you, especially when you’ve left for work in such a hurry that you forgot to eat breakfast, but don’t give in. Fast food breakfast sandwiches are filled with loads of preservatives, trans fats and questionable ingredients. Not to mention these little breakfast bombs contain more calories and fat than you need in the morning.
Eat This: Healthy Mini Muffins
The recipe below for Healthy Mini Muffins make the perfect on-the-go breakfast or snack to keep you out of the drive thru line. Make a batch on the weekend to stock the fridge and then grab as needed throughout your busy week.
6) Don’t Eat Sweetened Yogurt
Little cups of fruit-flavored yogurts are often marketed as the next best weight loss secret, but you know better. These ultra-sweet concoctions are filled with sugars, corn syrup and preservatives, which will derail your fitness results and send you on a sugar high.
Eat This: Plain Greek Yogurt with Fruit
Plain Greek yogurt has more protein and far less sugar than the cute little fruit-flavored yogurt cups. Dress it up by adding your own, chopped fresh fruit.
7) Don’t Eat Potato Chips
Around three o’clock in the afternoon, when that vending machine is calling out your name, remember this fact: Studies suggest that a potato chip habit caused subjects to gain weight even faster than an ice cream habit. This is likely due to all the preservatives, trans fats, empty calories and salt, and how hard it is to each just a few.
Eat This: Bake Kale Chips Kale chips are crunchy and satisfying, just like potato chips, yet you’re able to crunch away guilt-free. Filled with fiber, protein and real food nutrients, this is one crunchy snack that won’t expand your waistline. Here’s how to make them at home: Wash and tear one bunch of kale into chip-sized pieces. Toss with a Tablespoon of olive oil and season with salt and pepper. Place on a baking sheet and bake at 300 degrees F for 12-15 minutes.
7 foods to never eat
The quickest and most permanent way to lose weight and feel amazing is through a combination of healthy eating and consistent, challenging workouts.
I’m here to help you meet your fitness and weight loss goals.
You deserve that fit and attractive body – I can help you get it.
Call or email today and together we will get you on the path to your best body ever.
Fat loss stuck, If your scale won’t budge, then this story is for you.
Jon Gabriel was stuck.
At nearly 410 pounds, he had tried every diet imaginable – with no luck.
No matter what approach he took to lose fat, his body would fight him, and he would inevitably end up heavier than before.
Then one day he had a light bulb-over-the-head “ah-hah” moment: His body wanted to be fat, and as long as it wanted to be fat, there was nothing he could do to lose weight.
If you’ve struggled for any length of time with weight loss, then you know the frustration that Gabriel felt in that moment. He was at war with his body.
In the two years following Gabriel’s “ah-hah” moment, he lost over 220 pounds naturally, without surgery or counting calories. His incredible journey is recounted in his book The Gabriel Method.
One of the key components to his success was that he identified and addressed the mental and emotional reasons that his body felt safe being overweight. Once these issues were eliminated, the weight began to fall off.
The Real Reason You Can’t Lose Weight
According to Gabriel, your body wants to be fat anytime it decides that being fat is the best way to keep you safe. Once your body understands that being thin is the best way to keep you safe, your body will want to be thin and the weight will fall off.
This all ties into our survival instincts to protect us from starvation, freezing to death or being eaten.
In our modern world you have different worries than being chased by a lion, but even modern stress about paying your bills create the exact same chemical signals that are produced when you are starving or freezing. This convinces your body that you need to be fat in order to be safe.
When you approach weight loss from the outside in, you overlook mental and emotional threats that can confuse your body into thinking that being fat can help keep you safe.
Here are four threats that may be affecting you:
Fat loss stuck
1. Fear of Scarcity: When you spend your time in fear that you don’t have enough money then you send a message to your body that resources are limited. The only resource that your body recognizes is food – and storing fat is how your body saves up.
2. Emotional Obesity: At a subconscious level you may have the association that being fat makes you feel safer, or that it is serving another emotional need. In this case your body is simply trying to protect you; it is making you feel safer emotionally.
3. Mental Starvation: Though your body only recognizes physical starvation, you can also be suffering from emotional or mental starvation.
This could be a desire for love, joy, fun, intimacy, or a deeper spiritual connection. Any mental or emotional longing can send the same chemical signals in your brain that physical starvation causes.
4. Dysfunctional Beliefs: If you believe that you were meant to be fat, or deserve to be fat, or if you view weight loss as impossible, then your body will obey by refusing to lose weight. Change your dysfunctional beliefs first and then weight loss will become simple.
Exercise was a big part of Gabriel’s remarkable weight loss journey. Once he broke through the mental and emotional reasons for his obesity, his body craved activity.
Are you ready to begin your weight loss/fat loss journey? I’m here to help.
Call or email today to get started on a program that will transform your life forever – just like Gabriel did.
Breakfast is the most important meal of the day. It’s also the easiest meal to mess up. Donuts, breakfastsandwiches, pancakes, waffles, hash browns, sugary cereals…there are so many ways to start your day off in a fattening way.
Read on for 5 No-Effort Breakfasts that deliver in taste, nutrition and speed.
1. Egg Muffins
Traditional fluffy bakery muffins sure are delicious, but that’s the fast track to weight gain. So instead let’s enjoy a protein-packed egg muffin in the morning. These egg muffins are quick, last up to 4 days in the fridge, and will fill you with wholesome energy.
- 6 omega-3, organic, free range eggs
- 1/2 red bell pepper, finely chopped
- handful of organic shredded cheese
- sprinkle of salt and pepper
- Preheat oven to 350 degrees F.
- Line muffin tins with paper liners or grease with coconut oil.
- Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
- Bake for 20-22 minutes, or until the egg is fully set.
2. Green Smoothie
Not all smoothies were created equal. In fact, most smoothies are nothing but cups filled with simple sugar – fat traps that are marketed as health food. This green smoothie recipe is different. Packed with wholesome protein and nutritious greens, it’s big on flavor, nutrition and the energy that comes from real food ingredients.
- 1 cup coconut water
- 1Tablespoon almond butter
- 1/4 cup wheat grass
- 2 cups spinach
- 1 scoop high quality, low carb chocolate protein
- 1 inch slice of banana
- Optional pinch of Stevia
- 1/2 cup ice
- Combine all the ingredients in your high speed blender then blend on high for a full minute, or until the tiny pieces of spinach have disappeared and the smoothie turns a brilliant shade of green.
3. Hard Boiled Eggs & Apple Slices
You’d be hard pressed to find a healthier or quicker breakfast than hard boiled eggs and apple slices. It’s filled with healthy protein, fiber and energy prompting nutrients while being quick and portable.
Perfect Hard Boiled Eggs
- 6 eggs
- 1/2 teaspoon salt
- Place the eggs in a saucepan in a single layer. Cover with an inch or two of cold water. Add the salt to the water. Bring to a rolling boil.
- Turn off the heat, leaving the saucepan where it is. Cover and sit for 10-12 minutes. Drain the hot water from the saucepan and run cold water over the eggs. Peel and enjoy.
4. Pumpkin Protein Smoothie
Pumpkin is the flavor of the season, so let’s enjoy it in this quick, nutritious smoothie recipe. The problem with most smoothies is the sugar content, so I’ve made this smoothie to be low in sugar yet still high in flavor.
Pumpkin Protein Smoothie
- 1 frozen banana (or half if you want to save on calories and carbs)
- 2 cups ice cubes
- 11/2 cups water
- 1 scoop quality vanilla protein powder
- 1/4 cup canned pumpkin
- 1/4 teaspoon ground cinnamon
- dash of nutmeg and cloves
- Combine all of the ingredients in a high-speed blender and mix until smooth. Serve immediately.
5. Turkey or Ham Roll Ups
This is a very quick breakfast idea that tastes amazing. It’s filled with protein, good fats and wholesome fiber. Best of all you can make this in 5 minutes or less, throw them into a ziplock bag and eat them on-the-go!
Turkey or Ham Roll Ups
- 6 slices high-quality turkey or ham
- 3 Tablespoons almond butter
- 1 apple thinly sliced
- 1 Tablespoon raisins
- Spread some of the almond butter down the center of each turkey or ham slice. Line with a few slices of apple and a sprinkle of raisins. Roll up and enjoy.
Don’t forget that breakfast is the most important meal of the day. Now you have 5 wholesome, quick recipes to fuel your mornings and keep you on track for healthy eating all day long. Start your day right and the rest of the day will follow suit.
Breakfast, Healthy eating is only half of the fitness formula. Eat a healthy breakfast and then come workout with me. Call or email me today to get started on a fat loss program that really works.
Active or Fit
When it comes to excuses for not exercising, I’ve heard them all.
Sometimes the excuse is self-inflicted: I don’t have the time.
Other times the excuse is pure procrastination: I’m going to start as soon as tax season ends.
And then there are excuses that are downright funny: I don’t like to sweat.
As delicately as possible, I point out to these well meaning excuse-makers that, even though they don’t want to do it, exercise is an important part of cultivating a strong, healthy and attractive body.
I tell them that 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.
Then I bring up the health benefits and explain how many of their health problems would improve or even disappear. I talk about how great they will feel, and look, dropping those extra pounds and rediscovering a slender figure.
Even with all this experience in excuse squashing, there used to be an excuse that would leave me stumped.
The sneaky excuse of ‘I’m 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 you can be fit without doing any other exercise…
And 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.
Call or email me today to get started on 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 contact me today.
As they say…there’s no trial run in the game of life.
Active or fit
5 Great Reasons to Exercise and be active
Here you go, 5 more motivating reasons to start a challenging exercise program today:
- Exercise makes you feel better about yourself.
- Exercise improves your mood.
- Exercise reduces the risk of chronic disease.
- Exercise eliminates unwanted pounds.
- Exercise improves longevity.
Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken, shallots and fresh dill will only take you about 45 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: 8
Here’s what you need:
- 1/3 cup coconut flour
- 3 lbs boneless, skinless chicken thighs
- sea salt and black pepper
- 2 Tablespoons olive oil
- 20 shallots, peeled and halved
- 4 garlic cloves, minced
- 1 cup sparkling, white wine
- 3 Tablespoons Dijon mustard
- 1 cup organic chicken broth
- 3 cups cherry tomatoes, halved
- 1/2 cup fresh dill, chopped
- Place the flour in a shallow bowl. Rinse the chicken and pat dry. Season both sides of the chicken thighs with salt and pepper. Dredge through the coconut flour.
- In a heavy Dutch oven, heat the olive oil over medium high. Add the chicken and cook until browned, about 4 minutes per side.
- Add the shallots and garlic, cook until softened, about 5 minutes. Add the wine, mustard and chicken broth. Reduce the heat to a simmer, cover and cook for 30 minutes.
- Add the tomatoes and fresh dill. Season with a little more salt and pepper. Cook over high for 5 minutes. Serve warm.
Nutritional Analysis: 283 calories, 11g fat, 242mg sodium, 8g carbohydrate, 2.5g fiber, and 35g protein
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” Thanks to Stewart, I lost 45 lbs and have more energy and FEEL GREAT!!” Rene Santos
Golf game to the next level.
Placentia’s certified golf fitness instructor, Stewart is certified by the Titleist Performance Institute (TPI)
Why golf fitness? Because golfers are athletes!
Golf is an extremely athletic activity, using every muscle in the body. To put this into perspective, consider that the head of a golf club can travel over 100 miles per hour, an effort comparable to pitching a baseball. This kind of repetitive intensity can reduce performance and lead to injuries of the back, elbows, wrist & shoulders.
A golf conditioning specialist can help increase your performance, add strength and balance to your swing and help reduce the risk of injury.
Correct golf swing faults
Your swing fault can be affected by these physical problems:
- Lack of flexibility
- Poor center of gravity
- Poor posture
- Prior injuries
- Muscle imbalances
- Muscle weakness
Proper Conditioning makes a difference. Maximizing how your muscles and joints work together can create the power and control needed for an extraordinary golf swing!
Get results, improve your golf game!!
ADD YARDS TO YOUR DRIVE WITH INCREASED ACCURACY AND REDUCED INJURIES
We don’t teach you how to golf , we just make you better!
Call today for your private physical & personal corrective exercise program 714-883-8940
“Thanks to this program I have less back pain and my golf handicap has dropped from 2.1 to 0.2 and it still falling”
“Eight weeks after replacement I started working with Stewart My golf game has improved because of Stewart’s complete understanding of golf conditioning & human movement”
” Stewart has a wonderful understanding of how to improve my golf muscles. I no longer have a problem with coming over the top or swaying. This program has been a giant help”
Veda Brown age 71
“I noticed a improvement of 2-3 shots off my scores with less than a month’s time working with Stewart and at the college level that’s a huge difference”
University of Hawaii Hilo
“The strength and endurance I gained has helped me a lot!”
Yorba Linda, CA
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