The "I Can" workout

10 pull ups
10 renegade rows
10 Single Hand TRX rows
10 Close grip TRX rows
10 TRX curl ups
10 Single Leg TRX squats each leg
10 explosive step ups each leg
10 squat to overhead press
10 wood chops each side
10 decline sit ups
10 decline side by side twist
2 times all the way through

Innocent Pancake - NOT GUILTY!!!!

The Perfect Guilt Free Pancake

Innocent Pancake

1 cup whole oats
1 cup ground oats (coffee grind oats)
3/4 cup egg whites
1 Tbsp stevia or Splenda
1 tsp vanilla
1 banana (sliced)
1/3 cup blueberries
Sugar free syrup
strawberries optional




Combine whole oats, powder oats, egg whites, stevia/splenda, vanilla, and blueberries in a big bowl.  Lightly coat a frying pan with non stick pam.  Scoop 3/4 cup pancake mix onto medium heat pan.  Add banana slices before flipping pancake.  When finished add fresh banana slices, strawberries, and sugar free syrup.

Trick : for added protein and extra flavor add a scoop of your favorite protein powder to the mix.

Guacolate Shake - the perfect snack

Guacolate Shake

1/2 Avocado
1 scoop chocolate whey protein
1 1/2 cup skim milk
1 tsp vanilla extract

Blend all ingredients together and drink!

Avocado blends well with chocolate and gives the shake a smooth creamy texture.




                         

ALCOHOL and weight loss

      While trying to lose weight one of the harder things for people to give up is alcohol.  I am a firm believer of moderation when it comes to drinking but a lot of people don't quite understand the term moderation.  Two drinks a day no more than 2 days a week is moderation.  To some people this may seem easy and to others it may seem drastic.  The truth is when you binge drink (more than 3) its doing a lot more to the body than consuming excess calories.  One night of full out drinking completely puts fat loss to a halt.  Late nights of drinking include disrupted sleep patterns, dehydration which slows fat loss, as well as missed meals or even worse drunken binge eating.  Not to mention the next day of no motivation hangovers with food craving and the like.

        I know what some of you are thinking, " I don't want to lose weight that bad."  Well, at least you are being honest with yourself.   If you can't learn to change your habits and want it enough for yourself nobody else can make it happen for you.   For my clients there are no GOOD reasons not to follow a proper diet, only EXCUSES.   Its almost easier to not even bother telling friends of cutting back on alcohol and if it's a problem than those friends probably don't have your best interest at heart.

       I'm not saying don't go out and celebrate every now and than.  I enjoy going out just as much as the next person but if I'm getting ready for a shoot or slimming down for summer, you will rarely find me drinking.   Is your main goal to lose weight?  Do you really want it for yourself?  Why work your ass off in the gym and waste all that hard work if you are going to just drink it all away on the weekend?  Not to mention that when results don't show, it's so easy to blame it on so many things other than the real issue.  So do yourself a favor and don't make it harder on yourself.

       I know plenty of people including myself that have gone out to bars and had a blast without one drink.   This may be a hard concept to grasp but if the motivation is truly to lose weight, this might be the one thing holding you back.  Don’t let the simple things keep you from reaching your goals.  The bars, the people, the friends, they will always be there, even when you are a healthier more fit you!

The #1 fat loss secret !!!!

      So many times in life we overlook obvious signs right in front us.  This secret of fat loss that I want to talk about is probably one of the most obvious and simple things, but also the most overlooked.  Have you ever experienced a couple of really good workout days followed by a couple of days with very little energy and motivation in the gym?  Chances are that you are dehydrated.  The thing with dehydration is that if you are having symptoms it's already too late.  

     

      Water is required for joint lubrication, digestion, circulation, respiration, absorption, and excretion. Water is also one of the number one "supplements" when trying to lose body fat.  Symptoms of dehydration can be similar to a "hangover".  Fatigue, headache, and tiredness can all be related.  Most of the time people don't even put 2 and 2 together.   Individuals may feel tired, under rested, or think they are over working.  Drink up people!!!!   Individuals need a minimum of 8-10 glasses of water a day.   That's almost 100 oz a day.  Getting enough water???  That's not including those who heavily exercise need to drink more.   There is water in coffee obviously, but because caffeine is slightly diuretic only count about 70% of the water content.

         

        The kidney's need water to eliminate toxic waste.  Extra water is needed while eating a high protein diet because the body uses more water to break down protein.   It's time to stop drinking soda and juices and pick up some simple H20.      

         

         I want to take a moment to bust a myth and some of you may not agree with me and that's ok.   Classes such as hot yoga, as well as hot sauna's will not make you lose more fat.  Fat does not leave your body through sweat glands.  While these activities may be relaxing and relax the muscles, drinking extra water is required because the body is actually being dehydrated.  

Sports nutritionist Dr. Michael Colgan says that water is quite simply, “the most important nutrient in the body.” 

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Have a great day!!!