Tuesday, January 31, 2012

Lifestyle Modification!

Simply stated, lifestyle modification (behavior, nutrition and perception) is my area of focus.

I have the tools to assist you in achieving your fitness goals!

I have the motivation and passion to assit you in getting on a lifelong path of fitness and health!

You have already stepped onto this path by visiting this site, please spend a few minutes and discover some interesting tidbits.

Monday, January 30, 2012

Weight-loss fact

It is only by making permanent lifestyle changes such as making healthy food choices and increasing physical activity that long term weight loss is achieved and maintained.

Rapid weight loss may lead to serious health problems which is weight loss of more than 2 pounds per week.

Monday, January 23, 2012

Quote of the Day...

The difference between the impossible and the possible lies in a person's determination.
- Tommy Lasorda

6 links of interest...







The goal...

*The goal is to meet the majority of our daily energy expenditure needs though carbohydrate and fat first, thus saving protein for tissue growth and repair.*

A little info about....

B-Vitamins energy releasing abilities

Certain B-vitamins-pantothenic acid (vitamin B5), niacin (vitamin B3), riboflavin (vitamin B2) and thiamin (vitamin B1)

Panthothenic acid (vitamin B5): is present in all animal and plant tissues is responsible for forming an integral component of coenzyme A and acyl-carrier protein. These proteins are essential for metabolism of amino acids, carbohydrates, fatty acids and normal protein function.

Niacin (B3): This vitamin acts as a cofactor for more than 200 enzymes involved in carbohydrates, amino acids and fatty acid metabolism.

Good sources for this vitamin: lean meats, fish, poultry, peanuts, and yeast.

Riboflavin (vitamin B2): Riboflavin assists in carbohydrates, amino acid, and fat metabolism. It also helps with antioxidant protection through its role in reduction-oxidation reactions.

Good sources: dairy products, green leafy vegetables, meat, all of which helps prevent riboflavin deficiency, which causes eye problems, such as excessive tearing, burning an itching, and loss of vision.

Thiamin (Vitamin B1): This vitamin is essential for carbohydrate metabolism. It is also thought to play a nonmetabolic role in nerve function.

Thiamine deficiency is characterized by anorexia, weight loss and cardiac and neurologic manifestations that progress to something termed beriberi ( a constellation of symptoms that includes fast heart rate, decreased sensation in feet and hands, muscular wasting, mental confusion and enlarged heart). Thiamin deficiency is rare in the U.S because of supplementation in cereal and rice products.

Motivating and Inspiring by the 6's!

Motivating and inspiring by the 6’s

My Vision: To continually grow as a personal trainer by educating and inspiring others through scientifically proven exercise technique and progression

My Mission: To encourage and influence your perception and daily habits in a way that promotes a consistently healthy lifestyle by utilizing effective communication and a variety of progressive exercises.

6 Key strengths:

1)    Persistence: emphasizing consistency, staying on track with the program
2)    Integrity: People with integrity do what they say they are going to do; they follow through on commitments
3)    Perspective: being able to provide sound information and insight to others
4)    Authenticity: Speaking in a genuine fashion, speaking truthfully
5)    Passion for Learning: love for mastering new skills, and learning different topics
6)    Humor: love to laugh and bring smiles to other people

Service Description:

I work with my clients in a collaborative fashion to create a shared vision, a roadmap to success. By creating a clear vision of one’s goals a roadmap to success is established. It is a fact that with a clear vision and a sense of purpose it is much easier to reach our goals. It is in essence like having a flashlight to guide us on our path to success.

The unique advantage, motivating and inspiring by combining the six strengths and six credentials:

The six credentials:

1)      Lifestyle lived and dedicated to fitness/ a history in bodybuilding competition
2)      B.A. in Psychology
3)      National Academy of Sports Medicine Personal Trainer Certification
4)      American College of Sports Medicine Personal Trainer Certification
5)      American Council on Exercise Personal Trainer Certification
6)      American Council on Exercise Lifestyle and Weight Management Coach

Thursday, January 12, 2012

Quotes of the Day

Motivation will almost always beat mere talent. -Norman R. Augustine

It's not who you are that holds you back, it’s who you think you’re not. –Anonymous

Knowledge is power, but enthusiasm pulls the switch-
Ivern Ball

Link of interest...


Enrich your knowledge base and possibly enjoy a healthy meal that you have yet to discover!

Wednesday, January 11, 2012


I keep my workouts fun and interesting by adding challenging exercises that my clients enjoy doing and get results from.

I bring enthusiasm to every workout and that leads to motivation. And, motivation is the vehicle that leads us to our fitness goals!

It is my goal to provide insight and enthusiasm for leading a healthy lifestyle to everyone that visits this site.

Wednesday, January 4, 2012

Did you know...?

According to the American Sleep Institute, 60% of Americans say they are not getting enough sleep each night.
The relationship between sleep deprivation and weight gain was first noticed more than a decade ago by researchers who documented sleeping habits of Americans over a 50 year span. The increase in obesity has paralleled the sleep trend over the last 50 years.

The impact of sleep on appetite control is profound...hunger is more pronounced.

Sleep decreases daytime stress levels

Sleep increases the body's ability to burn calories: when we do  not get enough sleep, our cells become less sensitive to insulin, thus instead of being burned, food calories are converted to body fat.

Sleep increases muscle mass: increasing muscle mass assist in fat loss and maintenance of fat loss. Here is the reason: A muscle cell burns more calories than a fat cell. The more muscle we have, the more calories we burn in a day. Sleep loss interferes with the body's ability to manufacture muscle mass. With less muscle, extra food calories are converted to fat.

The message is: try to get approx. 7.5 hours of quality sleep a night!

Links of interest..




Sunday, January 1, 2012

New Year weight loss plan?

It is Jan. 1st! And, I am sure many people are thinking about a "weight loss plan."

Here is the plan: exercise more...eat less...do this consistently...especially exercising more!

Get moving...I believe we are enjoying life more when we are moving!

Got Flexibility...

Here are a few basic stretching exercises:

Chest stretch:  Place the palms of the hand on the back of the head and bring elbows to the back.

As a progression, place extended arm (s) against an open doorway and lean forward, creating a gentle tension across the chest

Arms across the chest:  Facing forward, extend the right arm and draw across the chest. Arm should be as straight as possible with gentle tension developing across the right shoulder. Grasp right elbow with left hand. Apply gentle pressure with the left hand to increase tension on the right shoulder. Repeat with other arm/other side.

Interesting tidbits..

1) When it comes to margarines, no matter what the labels say, all margarines are basically the same- mixtures of food additives and soybean oil.

2) About 75% of the fish (and 90% of the shrimp)sold at grocery stores and restaurants in the United States is imported, and most comes from Asia and Latin America

3) It is good to eat lots of carbohydrates, some more than others:

fiber: excellent for you

whole grains : good for you

refined grains: not as nutritional unless combined with healthier foods

natural sugars: not so bad because they come in foods that contain many other nutrients

added sugar: not very because they add calories but no other nutrients

4) How much you eat and when you eat matters more to your health than when you eat

5) All 3 types of fatty-acids: omega-3's, omega-6's, and omega-9's help protect you against heart disease, so it us a good idea to consume foods that contain all three of them

6) The more pulp a juice contains, the better the nutritional value

7) White flour bakes into lighter and softer loaves, however these are nutritionally inferior to those made from whole grains

8) Yogurt has been the fastest growing dairy products in the United States for decades.  If you want a yummy yogurt, add your own frozen or fresh fruits, thus avoiding heavy sugars, fruitless juice concentrates and other "stuff" that come in most supermarket yogurts.

9) If a meat is 80% lean. This means it is actually 20% fat, by weight, and this fat makes up more than two thirds of its calories.

10) "Processed"is a code word for foods minimal in nutritional value...you may even call it "junk food."

Quote to keep in mind for the new year!