Wonderfully Fit Personal Training

Before going grocery shopping, make a detailed grocery list of everything you need and stick to it. Write down all the healthy foods you need such as lean proteins (chicken breast, turkey breast, fish, egg whites), healthy carbohydrates (whole wheat bread, brown rice, sweet potatoes, black beans), fruits (apples, strawberries, oranges, watermelon) and vegetables (broccoli, mushrooms, zucchini, green beans, squash, romaine lettuce). If you like to add dressing or marinade, make healthy choices like no-calorie salad dressing and low-carb marinades/sauces. By writing a detailed grocery list, it will be much easier for you to stick with healthy food choices and avoid making impulse buys like candy, chips and unhealthy foods.

Live all aspects of your life following the four D's: Do what you have to do! Do it when you have to do it! Do it the best you can! Do it that way all the time!

Cheese contains a very large amount of saturated fat and is very high in calories. Each gram of fat contains over twice the amount of calories compared to protein and carbohydrates (fat has 9 calories per gram compared to 4 calories per gram for carbs and protein). A small cube of cheese has the same calories as several cups of broccoli. If you can cut out the cheese on your sandwiches and salads, you will drastically cut down on the overall calories in your meal. If you have to have your cheese from time to time, you can choose a non-fat version which will help cut down on the overall calories. Unfortunately, many restaurants don’t carry low-fat versions so it’s probably best to hold the cheese when dining out.

The human brain is the most extraordinary computer of all times. Program it in the right way and your life will move in the right direction."

Plan your food intake for the activity you will be doing. If you will be sitting at your desk all day, eat appropriately. Eat a smaller meal since your body will not need that much fuel. On the other hand if you will be strength training, then you should eat more calories to fuel your body throughout the intense training session.

There's no use in overreacting to the events and circumstances of our everyday lives. Many times what looks like a setback, may actually be a gift in disguise. And when our hearts are in the right place, all events and circumstances are gifts that we can learn valuable lessons from."

Plan your food intake for the activity you will be doing. If you will be sitting at your desk all day, eat appropriately. Eat a smaller meal since your body will not need that much fuel. On the other hand if you will be strength training, then you should eat more calories to fuel your body throughout the intense training session.

Be patient and don’t get discouraged if you’re not losing weight fast enough. Remember, it didn’t take you 3 weeks to gain those extra 20 pounds so it sure as heck will not take only 3 weeks to lose it! Create a smart plan of attack and focus on losing the correct kind of weight, which is body fat. You should set a weekly goal of 1 pound per week. This way you will have a much better chance of keeping the weight off for a lifetime.

Soft drinks and high sugar juices will kill your weight loss plan. They contain huge amounts of sugar and calories and are easily consumed since they are in liquid form. A 44 ounce super big gulp of coke contains a whopping 415 calories of pure sugar. This amount of sugar causes a massive insulin spike and causes you to get hungry very soon after drinking it. By simply switching to diet soda, you can cut a huge amount of excess calories and start losing weight. Although this is a good start, you ideally want to switch to water for your primary liquid source. Make sure to always check your fruit juice for high amounts of processed sugar. Look on the ingredients list for “high fructose corn syrup” which is another name for sugar and see how high it is on the list. The first ingredients listed usually contain the largest amounts. The majority of fruit juices on the market are nothing more than flavored sugar water. A great alternative is to buy a good juicer and make your own fru

Your most precious, valued possessions and your greatest powers are invisible and intangible. No one can take them. You, and you alone, can give them."

Exercise in the Morning When Possible. When you exercise, your body is obviously burning calories. But don’t forget, every body function burns calories and that includes all of the recovery processes your body goes trough to adapt to your exercise program. After you exercise, your muscles are busy with their “recover, repair, grow” process and this goes on for several hours after your workout. By exercising in the morning, you can take advantage of your body’s heightened metabolism and burn fat all day long! Try High Intensity Interval Training! Yes, cardio burns fat. For those of you who hate to run, there is an answer…HITT! “High intensity interval training” refers to shorter, more strenuous cardio sessions (usually about 3-5 minutes for each exercise), performed back-to-back to create a fast-changing, exciting workout session specifically geared to burn body fat. For example, you may do 3 minutes of jumping rope, followed immediately by a 5 minute jog, and then 3 minutes on a rowing

Dining out can make or break you when it comes to trying to eat healthy and losing weight. A few calories killers are bread and butter. Since it’s free, you may think you should eat endless amounts. Well, think again because this will ruin any hopes of dining healthy. Keep temptation away by asking your server to remove the bread basket from the table. Another great calorie saver is to stay away from any food which is cooked with batter. Ask to have the meal broiled, roasted or grilled with olive oil instead of butter and you will save hundreds of calories in no time!

You really need to focus on getting up and moving your body to burn excess calories. You can start off by going for a casual walk. Try to walk 1 mile with a friend. Work you way up to several miles per day and you will be amazed how great you feel. You can also try doing sports or activities which are entertaining and provide a great workout. Start playing tennis, racquetball, or golf (walking). By moving your body and exercising regularly, you will increase your ability to lose weight and keep it off.

Make healthy choices when it comes to fats. When choosing cooking oils, choose ones high in mono-unsaturated fats and low in saturated fats. Oils with high levels of mono-unsaturated fats include olive oil, almond oil and canola oil. Essential fatty acids (EFA’s) like Omega-3 fatty acids are also very important to include in your nutritional plan. Salmon and albacore tuna are great sources of omega-3 fatty acids. Omega-3 fatty acids appear to help prevent and treat various disorders in different ways. Research suggests that individuals with non-insulin-dependent (or type 3) diabetes, omega-3s can improve insulin sensitivity. Omega-3 fatty acids have been shown to play a part in keeping cholesterol levels low, stabilizing an irregular heart beat (arrhythmia), and reducing blood pressure.

Many restaurants add butter to the majority of their meals. Butter adds a lot of flavor to foods but is a calorie killer! You would be surprised on just how many restaurant dishes contain butter. Even the “healthy” choices they list such as grilled chicken, shrimp or vegetables may contain loads of butter. Be a smart eater and simply ask the server if the dish is cooked with butter. If so, ask to have it “dry” and hold the butter.

Dining out can make or break you when it comes to trying to eat healthy and losing weight. A few calories killers are bread and butter. Since it’s free, you may think you should eat endless amounts. Well, think again because this will ruin any hopes of dining healthy. Keep temptation away by asking your server to remove the bread basket from the table. Another great calorie saver is to stay away from any food which is cooked with batter. Ask to have the meal broiled, roasted or grilled with olive oil instead of butter and you will save hundreds of calories in no time!

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HOPE & END" are always there for everybody - it depends on us how we deed with them. - "A HOPELESS END" or "AN ENDLESS HOPE".

There are certain things that drive my life: emotion, vision, passion, compassion and inspiration. These things reside inside my spirit (heart) and are transferred into my mind, from my mind to my body and my body transforms it into action.

You are the best of all and there is no one like you. You are the best person that can love you, with no conditions. Because you are you, that is why you are unique.