Tria Cook July 2010 Marlton Personal Trainer Success Story

Tria Cook, 55, Somerdale, NJ—Executive Assistant.

“I got a gym membership but the trainers were a bunch of salesman and I never learned how to use all the equipment.  It was a complete waste of money.

Tria was a superstar at NFI’s  corporate Walk Fit Club workouts which she transitioned into our Bootcamps.  Now she is totally kicking butt and taking names.  She lost 9lbs and 2% bodyfat during the Walk Fit Club and has dropped 6 more lbs since starting bootcamp.

Tria has totally turned her life around, she was a self proclaimed couch potato and just recently ran her first 5k race.   “I wanted to let you know that after boot camp this morning I came home and did 4 miles to train for my 5k next Sunday!  I am not a runner, have never been a runner, have no desire to be a runner….but I ran the 4 miles in the pouring rain and it was awesome!! Four months ago I would never have dreamed that I could’ve accomplished anything that I’m doing on a daily basis now.  Thank you so much for your encouragement and the motivation

See the secrets to her success by watching her video

Marlton Personal Trainer

Easy Chilled Gazpacho

Gazpacho is a cold tomato-based soup that originated in Spain. What better time to enjoy a chilled bowl of gazpacho than on a hot summer day? Use fresh ingredients for the best possible taste.
Servings: 6

Here’s what you need:

• 3 cups tomato juice
• 1/3 cup red wine vinegar
• 1 Tablespoon olive oil
• 2 large tomatoes, quartered
• 1 cucumber, peeled and cut into chunks
• 1 small onion, peeled and quartered
• 1 sweet green bell pepper, seeded and quartered
• Dash of hot sauce
• Fresh ground salt and pepper to taste
• 2 tomatoes & 2 cucumbers chopped for garnish

1. Place all of the ingredients, except tomato and cucumber garnish, in a high speed blender. Turn on high speed for 40 seconds.
2. Chill the soup for 30-60 minutes.
3. Place chopped cucumber and tomato in each serving dish and fill with soup. Serve immediately.

Nutritional Analysis: One serving equals: 85 calories, 2.5g fat, 15g carbohydrate, 2.5g fiber, and 3g protein.

Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers. Marlton Personal Trainer

Drink This Not That Haddonfield Personal Trainer Tells All

Changing what you drink just may be the magic weight loss bullet you’ve been looking for.

David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They’ve even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.

What most people don’t know is that it’s a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you’re sipping on.

Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.

Breakfast
While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.

Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)

• 1,498 calories / 44g fat / 214g sugar

Drink This Instead: Smoothie King High Protein Banana (20oz)

• 322 calories / 9g fat / 23g sugar

Lunch
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.

Worst beverage:

SoBe Green Tea (20oz)

• 240 calories / 0g fat / 61g sugar

Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)

• 74 calories / 0g fat / 18g sugar

Afternoon
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.

Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream

• 660 calories / 22g fat / 95g sugar

Drink This Instead: Starbucks Venti Caramel Cappuccino

• 170 calories / 6g fat / 18g sugar

Postworkout
There’s no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.

Worst beverage: Naked Protein Juice Smoothie (15.2oz)

• 418 calories / 4g fat / 53g sugar

Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)

• 180 calories / 5g fat / 27g sugar

Alcoholic beverages
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it’s called a beer belly for good reason, since many alcoholic beverages are loaded with calories.

Worst beverage: Red Lobster Traditional Lobsterita

• 890 calories / 183g carbohydrates

Drink This Instead: Red Lobster Classic Martini with Gin

• 140 calories / 0g carbohydrates

Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It’s easy to see how these calories quickly add up into unwanted pounds.

Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.

Remember that small changes to your lifestyle over time will make the difference.

I’m always available to help – call or reply to this email to set up your free consultation.

Fire-Roasted Chile Omelet Revealed by Collingswood Personal Trainer

Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado.
Servings: 2

Here’s what you need…

• 1 teaspoon olive oil
• 3 small tomatoes, finely chopped
• 2 (4oz) cans of fire-roasted, diced green chiles
• 12 egg whites
• 2 Tablespoons water
• Non-stick cooking spray

1. In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
2. In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add ¼ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
3. Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.

Top 5 Ways We Overeat Revealed by Voorhees Personal Trainer

• Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
• Use smaller plates and wait 20 minutes before deciding if you want seconds.
• Eat slower so your appetite can catch up with what you’ve already eaten.
• Don’t place serving dishes on the table. Pre-plate your food and then put the rest out of reach.

• Chew gum throughout your day to avoid mindless munching.
• Keep tempting snack foods out of sight and out of mind.
• Never eat directly from a package. Portion out your snack into a dish.
• Don’t purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.

• Stay more than an arm’s length away from the buffet or snack bowls.
• Put only two food items on your plate during each trip to the table.
• Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
• Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.

• Ask your waiter to remove the bread basket from the table.
• Before you eat, ask your waiter to box half of your entrée to take home.
• Decide to either share an appetizer or a dessert, never have both.
• Skip the appetizer menu and instead start your meal with a side salad.

• Pack a healthy lunch and bring it with you.
• Stock your work area with healthy protein-filled snacks.
• Drink plenty of water throughout the day.
• Turn off the computer or pull your car over while you eat.

Sweet And Tangy Salmon Voorhees Personal Trainer Reveals

It’s barbeque season, and what better to throw on the grill than a tender fillet of salmon? Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.
Servings: 2

Here’s what you need:

• 1 fillet of fresh Salmon
• 1 cup Lite Soy Sauce
• 2 tablespoons fresh minced Ginger
• 1/2 cup Agave Nectar (or Honey)

1. Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.
2. Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
3. Grill over medium heat until cooked through and flaky.

Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

Mountain or Mole Hill Haddonfield Personal Trainer Reveals

When Is the Best Time To Workout, Marlton Personal Trainer Breaks It Down

Last week a new client asked me a great question “When is the best time to workout?”  He had read somewhere it’s best to workout first thing in the morning before you’ve eaten anything to burn the most amount of fat.  I thought you’d appreciate the answer.

It is true that when you workout in the morning you burn more fat, but it’s a little more complicated than that.  Early morning workouts do indeed use primarily fat as a fuel source, but it’s the fat in your blood stream not your adipose tissue (love handles).   Your blood has plenty of fat floating around (eg. Cholesterol) at any given time.  This floating blood fat doesn’t necessarily change into the jiggly bits around your belly or hips.  Fat in your blood can be utilized as energy, transformed into essential hormones, and many other necessary body functions.  What dictates if your body transforms the fat in your blood into fat in your butt or love handles is calories in versus calories out.  If you burn more calories than you take in you’ll lose weight and you’ll use the fat in your blood for energy.   If you take in more calories than you burn off than the extra blood fat will get stored in your adipose tissue (evil jiggly bits).  It’s also true if you have extra carbs or protein in your blood it also gets stored as fat in all of your favorite trouble areas.  Of course your metabolism and genetics play a role too, but that’s another conversation.

Personally I hate early morning workouts because I have absolutely no energy.  I fatigue much more quickly and I just don’t have the same endurance.  And that’s the major downside of exercising on a empty stomach.  You have no energy (blood sugar/glucose) in your system and the fat in your bloodstream isn’t very efficient at supplying energy right away.  You also run the possibility of getting hypoglycemia.  That’s a technical way of saying low blood sugar which can lead to lightheadedness, nausea, vomiting, excessive sweating.  You’ll turn white as a ghost and feel like complete crap.  The lower energy can result in less total calories being burned because you’ll have less energy to workout intensely enough. 

One thing I do like about early morning workouts, is that once it’s done I’m free for the rest of the day.  A lot of things can sidetrack your workout when you exercise later in the day.  So from a lifestyle standpoint it’s better to workout in the AM to guarantee you get in your workouts before you get wiped at work, the kids need to go to practice, etc.  And a lot of our clients feel completely energized for the rest of the day with a workout first thing in the morning.

Mentally I’m most awake as soon as I wake up (which is why I’m emailing you at an ungodly hour in the morning), but physically I get the best strength workout a little later in the morning between 9-11AM a few hours after my breakfast.   Then I’ll walk/run through the city (Yep I live in Philly) later in the evening for my cardio (who said you have to exercise all at once).  But I’m a freak because I own a gym and I can sneak in a workout whenever I want.   The most important thing isn’t when you workout it’s simply that you get in your workout.  So stop overthinking it and just make sure to get in your workout.

Exercising later in the day when you’ve had something to eat burns primarily blood sugar/glucose or more commonly carbs.   You’ll have more energy so you can workout more intensely and burn more calories in less time.  So from a time efficiency standpoint it’s better to workout later in the day and some of you aren’t crazy like me and waking up at 4AM.  I’m a big fan of hitting it hard and get back to work as quickly as possible so later workouts fit best for my lifestyle.

What matters most isn’t whether you use fat or blood sugars as a fuel source, but how many calories you burn in total and how many calories you take in.  So it doesn’t matter if you run for 40 minutes and burn 400 calories in the morning or in the afternoon it’s total calories burned and how many you take in that matters

So use the whole burn more fat with early morning workouts with a grain of salt.  Just get in your workout when it fits your busy life.

LOCAL CHERRY HILL PERSONAL TRAINER VOWS TO LOWER SKYROCKETING HEALTH CARE COSTS ONE COMPANY AT A TIME!

CHERRY HILL, NJ – Kevin Hensel, President of Fit-4-Life South Jersey’s premiere personal training studio, vows to lower skyrocketing health care costs one company at a time by launching their Corporate Walk Fit Club for employers throughout South Jersey and Philadelphia.

Hensel touts, “Health insurance premiums increase 9-13% every year and 75% of health care spending pays for illnesses that are preventable.  Obese workers cost a company an extra $1,809 each year in healthcare costs and absenteeism.  Our Walk Fit Club is a win-win, employers reduce health care costs as well as attract and retain talent and more importantly, it is the employees that truly win.  Employees get a great workout 2 times per week during their lunch hour.  We incorporate fat melting endurance exercises, and corrective exercises to get rid of the muscular imbalances from being slumped behind a desk all day. ” Dan Dychtwald, Walk Fit Club Instructor and Fit-4-Life success story has recently lost over 115 lbs and over 50 inches  adds “Not only do employers see a benefit to the bottom line in terms of healthcare costs, but these programs also help improve morale and enhance team dynamics. Plus, a happier, healthier workforce ultimately equates into improved productivity.”

Several local companies have already taken advantage of the Walk Fit Club including NFI (Vineland & Cherry Hill Branches) and Premier Prizm Health Solutions of Marlton. “Walk-Fit was a tremendous asset to the overall wellness and morale of our company and employees. The lunchtime workouts, fitness and nutritional hints and tips are invaluable…I would without a doubt recommend it to any company focused on their number one asset – it’s people ”, said Glen DeShields, Director of Human Resources with NFI. According to Linda Diekmann, President of Premier Prizm Health Solutions, “After the first week, I could not believe the number of employees that stopped to thank me for instituting the WalkFit Club. More importantly to me, it is just a great opportunity to give my associates access to health and wellness care they might not ordinarily have.”

 A number of corporate wellness options are available including Walk-fit Clubs, Lunch and Learn Seminars, Step Challenges, Smoking Cessation Programs, Corporate Boot Camps, Nutritional Counseling, Metabolic Testing, Healthy Cooking Demonstrations, and Executive One-on-One Personal Training. Sessions can be conducted on-site at the employers place of business or at Fit-4-Life’s studios located off Route 70 in Cherry Hill.

For more information please contact either Kevin Hensel (Kevin.Hensel@fitlifeinc.com) or Dan Dychtwald (dan@fitlifeinc.com) at 856-751-0033 or visit our website at www.cherryhillcorporatefit.com.

NJEA Members

All NJEA Members Receive A 5% – 10%

Discount On All Personal Training Services

 Simply bring your NJEA Membership Card to receive your discount. 

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