3 Steps To Overcome OverEating, Cherry Hill Personal Trainer Shows How

Why do you overeat? Here are a few likely reasons:

1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.
3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.

An Inspiring Story You Should Hear

Last Friday, I had an awesome lunch at Seasons 52 (I love it there great food and great ambiance and nothing over 475 calories- I apologize for the shameless plug but I really do love it there).  But that’s not the inspiring part.  I was celebrating a special occasion.  One of our clients, Dan Dychtwald, reached his lost 100 lb weight loss goal (he lost 106 lbs to be exact).   He dropped over 50 inches  and over 15% bodyfat.  His results are absolutely amazing.

Check out his photos and video testimonial by clicking here

Dan started with us May 2008, he struggled with his weight his whole life, his health was suffering, and he didn’t want to celebrate his 40th B-day overweight.  He interrogated several other personal training studios.  I think we were number seven on his list, and I’m not kidding when I say interrogation.  He did his homework and grilled me for over an hour.  I loved it because I knew he was really serious about dropping his 100 lbs.  His eating habits were a mess and his exercise routine was non-existent.  

For the past year Dan has actually shrank before our eyes.  His first month he lost over 30 lbs.  His diet has totally transformed and he still workouts like a complete madman with us 2x/week.  He’s our only client that has asked for another food journal because he has religiously filled his out for the past year. 

On Friday I asked Dan, what was the key to his success.  His answer was short and sweet.  He said it was us and because he was mentally in the right place to make a change.  He had even tried another local studio (no, I won’t name names) but it just wasn’t giving him the one-on-one attention he needed and he didn’t get any results.  He also mentioned we were the only facility that had emphasized exercise and nutriton right from the beginning.  Sidenote:  Personal trainers are a complete weenies make sure you interrogate your potential trainer before you fork out some cash.  Check out this article I wrote on How To Choose A Qualtiy Trainer 

http://personaltrainerincherryhill.com/2009/06/quality-trainer/

Dan has totally changed his life and his career.  He’s actually studying to become a personal trainer and registered dietitian.  He’ll be a NASM certified personal trainer by the fall and he’s taking several college courses.  And if that’s enough he’s fallen in love with nutritional science so he’s also on the registered dietitian track at school as well as personal training. 

He wants to use his inspiring story to help others lead a healthier life.  He’s especially excited to work with kids, so they don’t have to wait so long to get in shape. Starting next week, Dan will be our intern for the summer.  I can’t wait to get my hands on him.   

Make the change in your life, by calling or emailing me today for your free consultation to find out if we are a good fit for you.   You  can also just fill out the form below.

Edamame Dip

Ingredients
12 ounces shelled, cooked, and cooled edamame, about 2 cups, recipe follows
1/4 cup diced onion
1/2 cup tightly packed fresh cilantro or parsley leaves
1 large garlic clove, sliced
1/4 cup freshly squeezed lime or lemon juice
1 tablespoon brown miso
1 teaspoon kosher salt
1 teaspoon red chili paste
1/4 teaspoon freshly ground black pepper
5 tablespoons olive oil

Directions
Place the edamame, onion, cilantro, garlic, lime juice, miso, salt, chili paste and pepper into the bowl of a food processor and process for 15 seconds. Stop to scrape down the sides of the bowl and process for another 15 to 20 seconds. With the processor running, slowly drizzle in the olive oil. Once all of the oil has been added, stop, scrape down the bowl and then process another 5 to 10 seconds. Taste and adjust seasoning, as desired. Serve with chips or crackers. Store in an airtight container for up to 5 days.

Basic Edamame:
1 pound edamame, fresh or frozen, in or out of shell
1/4 cup water
Kosher salt, optional
Place the edamame and water into a large microwave-safe bowl. Microwave on high for 4 to 6 minutes. Drain any excess water and serve as is or salted.

Yield: 4 servings

Kevin Hensel
Owner, Fit-4-Life
Cherry Hill Personal Training Studio

Cure Low Back Strength (Strength), Cherry Hill Personal Trainer Shows You How

Cure low back pain in 10 minutes a day. Cherry Hill personal trainer, Kevin Hensel, corrective strength exercises to improve postural imbalances and get rid of back pain forever.

Cure Low Back Pain (Stretching), Cherry Hill Personal Trainer Shows You How

Cure low back pain in 10 minutes a day. Cherry Hill personal trainer Kevin Hensel demonstrates stretching exercises to improve postural imbalances and get rid of back pain forever.

A Little Confusion Is Good

A question that I am often asked by frustrated fitness enthusiasts is “Why have my results stopped? I am doing the same routine as before – what happened?”

This is a common place to end up, usually a few months after starting a new exercise routine. At first your body responds to your routine in lost pounds and gained muscle tone, then one day your results screech to a stop.

What happened? And, more importantly, what can you do about it?

You may have heard the saying, “When you discover that you are riding a dead horse, the best idea is to get off.” This is the perfect analogy for your stale workout routine.

* The problem: Your body has adapted to your routine. Let’s face it, when you can do your workout routine in your sleep it’s time for something new.
* The Solution: It’s time to shake things up, and to apply the concept of muscle confusion.

Muscle confusion means that you keep your body guessing by changing your routine. The following are great ways to do just that:

1. Exercises: When you know that your routine has lost its effectiveness the first obvious thing to change are the actual exercises. It is important to include every major muscle group in your routine, so be sure to exchange each exercise for one that works the same muscle group.
2. Resistance: Do you find yourself always reaching for the same dumbbells or placing the pin in the same notch of the weight stack? Change your weight as well as the number of repetitions performed. If you normally do 12-15 repetitions then increase the weight and do 6-8. The key is to challenge your muscles in a new way.
3. Equipment: There are so many different pieces of exercise equipment out there—don’t limit your routine to just one type. If you love working with dumbbells but your routine has fallen flat, put them aside and try something new. A little creativity can really jump start your progress.
4. Style: So often the training style that we are first taught sticks with us forever. For you this may be the style of doing one set, taking a rest period, and then doing another set. Or maybe you have caught on to the circuit training style that keeps your heart rate elevated throughout the routine. Whatever your chosen style, be sure to change it once your routine ceases to produce results.

Now, don’t worry, this doesn’t mean that you need a brand new workout every day of the week. In fact, your body will take some time to adjust to each new workout, so it should be done for the appropriate amount of time before results start to slack off.

What is that ‘sweet spot’ of time that each new routine should be used before moving on to the next? Well, the answer to that question is as unique as each person reading this.

For some this will mean a new routine every 3 weeks, and for others it will mean a new routine every 8 weeks. Typically the fitter you are the quicker your body will adapt to each new routine.

Muscle confusion plays a big part of the programs that I provide for my clients and it’s one of the little secrets I use to deliver fast results.

Want to know more? Contact me today to get started on your own program aimed at weight loss success.

Committed to your success,
Kevin Hensel, President Fit-4-Life, Inc.
856-751-0033
www.FitLifeInc.com

May Success Story of the Month

“When you told me at the first meeting that my shoulders wouldn’t be in pain if I came, I thought, Yeah, right.  Boy, it is like magic.  My shoulder joints thank you both. My 2″ skinnier waist thanks you, too.”

 

Sandy Barletta is not only our Client of the Month she is also the winner of our latest 30 Day Your Best Body Challenge.   Sandy lost 5 lbs, and 5 inches off her whole body (2 inches off her waist, and 1 inch off her hips) in just 21 days.  That’s awesome!!  Sandy came to us because she had already lost 80 lbs on her own and needed a jumpstart to get to her target weight (A few pounds were starting to creep up on the scale). 

                 Now Sandy was a rare client due to the fact that she was working out too much.  Her joints were a mess, she couldn’t raise her arms over her head.  She was working out 7 days a week with 2 gym memberships.   We had to tone back her cardio program, fix her neck and shoulder, and tune-up her strength routine.  We also did a metabolic analysis so we could create a customized 7 day meal plan to guarantee she was eating enough (She hated the food journal, but her results cured that).  

You could be our next Client of the Month

Kevin Hensel

Fit 4 Life

Cherry Hill Personal Training

856-751-0033

 

Lentil Fruit Salad

This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 serving

Here’s what you need…

• 1 cup black lentils, cooked
• 1 medium mango, cut into 1 inch cubes
• 1 medium tomato, chopped
• 6 medium strawberries, chopped
• 1 tablespoon red onion, finely chopped
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

1. Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
2. Add balsamic vinegar to the lentils and fruit, mix until well combined.

Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.

Kevin Hensel
Fit 4 Life, Cherry Hill Personal Training Studio

Go fitness shopping!

Did you know that the grocery store is the source for most of your unwanted pounds?

Well, that and the fast food restaurants, but we’ll leave that for another day.

If you’re like most people then your shopping trips aren’t exactly organized. In fact, your grocery cart is likely to be more fat than fit.

The good news is that with a few small modifications to your routine you’ll be able to turn your grocery shopping trip into an easy opportunity to slim down.

I’ve broken down the process of healthy grocery store navigation with an easy-to-remember acronym – FITNESS.

Come, take a walk with me through your grocery store and we’ll improve your shape and the shape of your family members.

F: First Veggies
Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great.

Don’t skimp on produce-aim to fill most of your cart here.

I: Is it Wheat?
When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates ? these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family.

Always choose 100% whole wheat bread products-the more whole grain, the better.

T: Trim the Fat
In the meat section you are faced with a major decision. Do you go with your taste buds or do you go with your health conscious side? I urge you to stick with the latter. These days lean meats are more available than ever, and the benefits to going lean are numerous. When you choose lean meats you avoid extra saturated fat (your heart will thank you for this) and you also avoid the extra calories that come packed into each fat gram.

Want to be lean? Then eat lean meats. Chicken, turkey, and pork

N: Never enter the Junk Food Aisle
I have a simple policy that has saved me from thousands of unnecessary calories. I don’t walk down the junk food aisle. You and I both know that it is nearly impossible to walk past rows of chips, candies and cookies without putting something into the cart. The bright packages stamped with mouthwatering images will give your will power a run for its money. My two cents? Avoid that row altogether and save yourself from the whole ordeal.

Nothing good ever came from walking down the junk food aisle-just say no.

E: Edge around the store
Here’s a really easy trick for healthy shopping. Edge around the store, as in shop the perimeter and avoid the inner aisles. Think about it-the healthiest products are kept around the perimeter of the store: produce, meat, dairy. The inner aisles are where you run into trouble: processed food, baked goods, and sweets. Don’t get me wrong, there are healthy products kept in the inner aisles too, but a majority of the items are waist-expanders.

Shop in a circle-stick to the perimeter of the store, do less shopping in the aisles.

S: Skinny Cow
The dairy section is filled with many healthy items; it is also filled with extremely high fat items. Your job is to pick out all those calcium-rich foods that you love in the low fat and non fat versions. I realize that many people have a prejudice against low milk or yogurt, simply because they’ve always eaten the full fat version. Making the switch to low fat is such a simple way to cut unnecessary fat and calories from your diet, while still getting all the benefits of dairy.

Fat free dairy products are the way to go-you’ll only lose unwanted pounds.

S: Stick with Water
Warning: mini lecture to follow. I’ll make it short and sweet. Drink more water-period. Sodas, sugary juices and calorie-laden alcoholic beverages are responsible for a large number of unnecessary calories in your diet. Don’t fill your cart with these sneaky calories. Keep them out of your kitchen and out of your life.

Looking for a tasty beverage? Look no farther than crystal clear water.

There you have it-your FITNESS shopping plan that will take your cart from fat to fit. I suggest that you write down the FITNESS steps on a note card and take it to the store with you.

Are you ready to take your body from fat to fit? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.

Kevin Hensel
Fit 4 Life
856-751-0033
www.fitlifeinc.com
Cherry Hill Personal Training Studio

Albacore Lettuce Wraps

Tuna is one of those healthy items that’s found in the inner aisles of the grocery store-so venture down the aisle and pick out white albacore packed in water. This is an ultra-healthy meal that is high in protein and low in fat.
Yield: 2 servings

Here’s what you need…

-1 can albacore chunk tuna, packed in water
-2 Tablespoons finely chopped white onion
-1/2 red bell pepper, finely chopped
-1/2 yellow bell pepper, finely chopped
-1/2 apple, finely chopped
-2 Tablespoons nonfat mayonnaise
-1 Tablespoon nonfat ranch salad dressing
-1 teaspoon dried dill
-4 large lettuce leaves, washed
-Pepper to taste

1. Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill.
2. Add the mayonnaise mixture to the tuna and mix until well combined.
3. Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.
Nutritional Analysis: One serving equals: 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein.

Yours in health,

Kevin Hensel, President
Fit-4-Life, Inc.
Cherry Hill, NJ 08003
856-751-0033
www.FitLifeInc.com

For Awesome Recipes, Exercise Secrets,
Client Success Videos, and so much more
visit our blog at http://fitlifeinc.com/blog/

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