Friday, May 27, 2011


Apple Cinnamon Tacos are a great POST workout snack, plus will help those with their sweet tooth.
Studies show that the body handles processing carbohydrates the best right after exercise ( try not to go longer than 45min after post exercise to eat your post workout meal).
If weight loss is your goal, try to have your highest carbohydrate meal after you exercise to help replenish and repair your body. Throughout the day moderate your carb intake and keep notes on how well your body is doing with the carbohydrates you are eating. You can look at inches lost, fitting into a smaller jean size, belt is getting looser, body fat percent is lower....try to focus on 1 or 2 of these. Always going to the scale to weigh yourself is not the best option here, plus it will drive you and your trainer crazy!

Apple Cinnamon Tacos
3 large apples, peeled and cored
1 tsp cinnamon
¼ tsp allspice
2-3 tsp Agave nectar
1/8 tsp nutmeg
8 scoops vanilla protein powder
Water as necessary
12 small tortillas (Ezekiel tortillas)

Preheat oven to 350°F. On a cutting board, core and peel 3 large apples, cutting the apples into small chunks; now place into a mixing bowl. Add cinnamon, allspice, agave nectar and nutmeg to the apples and mix together.

Next, mix in 8 scoops of protein powder, one scoop at a time. You might need to add a tiny bit of water to get your desired consistency.

Next, take tortillas and with a brush, spread water over one side of each tortilla. Now, sprinkle each tortilla with a dash of cinnamon.

Simply bend tortilla as needed, shaping it into a taco, now add equal amounts of the apple mixture into the tortillas. Place a tooth pic through the tortillas to hold then into pace. When finished, place into the oven and bake until the tortillas appear crispy and the insides are warm, usually around 15 minutes.

Take out of the oven and allow to cool.
TIP: wrap these up and store in the freezer. It is always best to be prepared for your months workouts.

(per serving)
Calories 202 kcal
Protein 14 g
Carbohydrate 32 g
Fat 2 g
Makes 12 servings.

Wednesday, May 18, 2011

Eat These Breakfast Meals to Help With Fat Loss!

In my last email I talked about the 4 POOR breakfast meals that will hinder your fat loss and actually make you gain fat! Especially the Empty Plate Breakfast, this will lead to cravings and eating poorly later in the day, telling your body to hold onto fat as you are staving it of vital nutrients.
So what are some GREAT Breakfast Meals to help with Fat Loss? Here are TWO!

Prepared and Ready

Breakfast #1 Omelet with Mixed Greens salad, nuts and seeds, avocado and a little olive oil
- Great protein (40% plate protein and fats)
- proper calories (60% plate veggies!)
- NO starch
- Great Veggies
- Proper healthy Fats (nuts, seeds, avocado)
A great option for Breakfast fast!
Eating this way will keep your hormones balanced, keep you full for 3-4 hours and curb any cravings for junk; keeping you on fat loss track!

Quick and Easy Breakfast

Breakfast #2 - Super Shake- Great protein
- proper calories
- Great Veggies (add veggies! or use a scoop of Green Plus as alt substitute)
- Good Fruits
- Proper healthy Fats (Flaxseed oil)
A great quick option for Breakfast fast!
*Keep caution; you need to add fat and Protein to help slow down the digestion process of the carbohydrates* if you do not, fat loss goes bye bye!
*YES add cooked veggies to this shake, you cannot even taste them. I have used everything from Yams, Green Beans, Spinach, Cauliflower, Broccoli and I cannot taste them!

Super Shake
- 1-2 scoops Protein power (caution purchase a healthy P-Powder with no preservatives, additives, GMO )
- 3-5 ice cubes (depends on thickness)
- 1/2 cup water or add more for desired thickness
- 1/2 cup fruit (your choice; I love blueberries)
- 1/2 cup (ladies) 1 cup (Guys) veggies ( or use 1 scoop Greens Plus as an alternate substitute. *If you do this add another 1/2 cup of fruit and monitor your fat loss)
- 1-2tbsp Flaxseed oil
- Blend it all up and drink it down (if you have to hold your nose, you need some help making this shake!)

*TIP: if your protein power tastes like the Best Chocolate bar on the PLANET and you are gaining weight from it.......please put two and two together.....this is too good to be true!

Tuesday, May 17, 2011

Fat Loss is your Goal; Start your day off right with these tips

If your main goal is Fat Loss, starting your day off right with a proper breakfast is vital.
I am going to show you 4 types of common breakfasts that people eat and think they are making the wise choice.
-The 4 breakfasts below will stop your fat loss and increase your fat gain! ** Tomorrow I will post some Top Fat Loss Breakfast ideas to start your day off RIGHT!
-Choose the breakfast you eat regularly and read why this will hinder your fat loss.

"The No time grab and go Breakfast Sandwich"

Breakfast #1 =  Very high in carbohydrates
Low in Protein
Poor fat choice
High in calories!
No veggies!
Made from process junk with no food value.
*If fat loss is your goal, make the change to better this option.

"Old Fashioned Breakfast"

Breakfast #2 =Very high in Calories!
Poor fat choices
Very High in carbohydrates!
No Veggies!
*If fat loss is your goal, make the change to better this option.


"I think This is Healthy Regular Breakfast"
Breakfast #3Very low in Protein!

Very high in Calories!
Very high in Carbohydrates!
Very high in sugar!
Low in good fats.
No Veggies!
*If fat loss is your goal, make the change to better this option.

NO Breakfast!
Breakfast #4
NO Protein!
NO Calories!
NO Carbohydrates!
NO good Fats!
NO veggies!
*If fat loss is your goal, this is not the way!

Sunday, May 08, 2011

Action 90 Couple Results

Check out these before and after Action 90 photos!
And can you believe these two went on a vacation during Action 90! So this is really 70days!
See more pictures on our facebook page
>> JP>> day 1 / day 90
>> Chest 45.5" / 41.75"
>> Right Arm 15.5" / 14.25"
>> Left Arm 15.25" / 14.25"
>> Waist 45.5" / 37.75"
>> Belly Button 45" / 40.5"
>> Hips 44.25" / 40.5"
>> Right Thigh 26" / 24.5"
>> Left Thigh 25.75" / 24.5"
>> Right Calf 17" / 16.25"
>> Left Calf 17" / 16.25"
>> Weight 232# / 202#
>> Total Lost: 26.25" / 30#

>> Cherie>> day 1 / day 90
>> Chest 35.5" / 34.5"
>> Right Arm 12" / 11.25"
>> Left Arm 12" / 11.5"
>> Waist 28.75" / 27.5"
>> Belly Button 34.5" / 31.25"
>> Hips 37" / 33.25"
>> Right Thigh 22" / 20.75"
>> Left Thigh 22" / 21"
>> Right Calf 13.75" / 13.5"
>> Left Calf 13.5" / 13.25"
>> Weight 130# / 121#
>> Total Lost: 13.25" / 9#
We are currently running our May-July Action 90 program now.If you want to be a part of the A90 fitness journey, the next Action 90 starts in September.
Until that time! The most successful people in Action 90 have taken the Intro to Action 90.
INTRO to Action 90 will be starting in June. This is a 90 day intro program designed help build the body`s foundation for A90. Having this foundation built will start those people off day 1 at 100% for even greater results!
Stay posted to for the registration link.

Wednesday, May 04, 2011

Question:I am a middle aged mom and I have been trying to lose weight with running for over a year. I cannot seem to lose any weight and am extremely frustrated. I want to use weights but do not want to get big, plus I am embarrassed to say I do not know how to use weights or machines. All my girlfriends run, but hate weights. Can you help me with a direction to take and a little info on why I can't lose weight?

Great question! Picture go into a fitness facility and the cardio machines are full of women and men fighting the fight to lose those extra fat pounds.....but this is the extent of their fight! No weight training, doing the same cardio workout and eating the same diet they lost 10lbs on 14years ago!
There are a numerous areas to look at here to help you improve, so lets look at these for now:
What is your nutrition like?
How long are your cardio sessions and how many days per week?
What is the intensity of your cardio, 5 easy - 10 really hard?
A  few questions to be answered here, but you can see the point. Aerobic exercise solo just doesn't cut it with fat loss, it needs to have a few more partners for help:
1.) Weight Lifting = iincorporating weight training into your program will create some FAT HUNGRY MUSCLE (not huge muscles ladies, this is a myth). you body will turn into a fat burning machine as your metabolic rate rises from weight training! Muscles burn fat! After a good weight training session your metabolic rate will stay up for hours burning fat.
2.) Nutrition! = 90% of the fitness ball game is what you eat.
3.) Anaerobic interval training = yes aerobic cardio is good, but most find a comfort zone in which they run in....this comfort zone will not burn that much fat (the mysterious fat burning zone....yes your still looking for it) as you are not bringing any intensity in your session. Try getting out of your comfort zone and start burning more fat by introducing anaerobic intervals to your cardio. The more you mix it up, the less your body adapts to the workout and the body keeps guessing, helping the body burn fat.
* Circuit training with weights is a another fantastic way to hit some anaerobic intervals and you will still hit your aerobic conditioning while lifting weights.... a 3 in 1 BANG for your fat BUCK!
Here is a great journal article; have a read

Effect of Diet and Exercise, Alone or Combined, on Weight and Body Composition in Overweight-to-Obese Postmenopausal Women.

439 obese women were split into four groups:
- Nutrition only
- Aerobic exercise only
- Nutrition plus aerobic exercise
- Control group
The diet group lost 8.5% of their starting weight over the course of a year (hmm nutrition does work!)
The aerobic exercise group lost only 2.4% (no proper nutrition only aerobic cardio))
The diet plus exercise group lost 10.8%....(only a small increase from nutrition only!)
Why do you think this was only a small increase? = Because it was only aerobic and NOT anaerobic cardio! Plus the cardio was not partnered with weight training...(you need all four to see results!)
You can see in the article nutrition is VITAL for fat loss. When coupled with aerobic exercise its increase is minimal for fat loss! This demonstrates that aerobic exercise alone does not give optimal fat burning results.

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