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Showing posts from August, 2021

Accepting New Clients

How to Exercise and Burn Fat on a Busy Schedule

 In my fitness coaching business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy---TIME. For most of us, the #1 challenge in the quest to stay in shape and/or lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules. So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out? I have found that there are five keys that will help you to be able to fit a consistent workout plan into your already hectic life. Commit to a specific schedule When you fail to plan you plan to fail. Don't try to haphazardly fit your workouts into your schedule without any rhyme or reas


 Here  we have spiralized potato, baked, with zucchini, tomato and seitan. If you are not familiar with seitan, it is whole wheat gluten. Packaged together like a patty. It crumbles under heat so don't expect perfect slices. It is similar to tofu, but high in protein. 3 oz is about 23 grams of protein. That is higher than some animal meat. So this recipe consists of 8oz Seitan (split into two 4 oz blocks) 1 medium potato (washed, spiralized, baked at 400 for 20 minutes) 1 zucchini sliced long ways (seared with salt and pepper) 1 tomato sliced (added to zucchini for sear) 1/3 cup vegetable stock (add to seitan after browning) Salt & pepper to taste Equivalent of 1 tablespoon Avocado oil. This will give you about 2 servings, 255 calories each. Its a good amount of food for a little amount of calories. You will feel full, without adding too much. Try it and enjoy. For more assistance with choosing foods or creating recipes and plans go here

Excellent breakfast idea with Tofu, Egg, and Rice!

  Simple ingredient breakfast for you. Protein packed and super flavorful. Ingredients: - 1 Package Silken Tofu - eggs - Scallion - Rice - Soy Sauce to taste - Mirin (optional)

Vegetarian Eggplant "Meatballs"

  For all the non-meat eaters this video is for you. Surprisingly, as we my son and I are omnivores, these were quite tasty and fulfilling. My other son couldn't really tell the difference. These were a hit at a BBQ in Brooklyn recently so they have the seal of approval from some Brooklyn Millennials. The recipe is adapted from the following: EGGPLANT “MEATBALLS” Hearty eggplant is one of the best vegetable substitutes to make these luscious, meatless “meatballs”. Whether you serve them as a meatless main course piled on top of zoodles or pasta, or served as an appetizer, these eggplant meatballs are delish! INGREDIENTS: • cooking spray • 1/2 tbsp olive oil • 1 1/4 lbs unpeeled eggplant, cut into 1-inch pieces • kosher salt • 1/4 tsp black pepper • 2 garlic cloves, crushed • 2 tbsp chopped basil, plus leaves for garnish • 1 1/2 cups Italian seasoned breadcrumbs • 1 large egg, beaten • 2 ounces Pecorino Romano cheese,

Meal Prep, Protein, Calories, and Goals! Are you doing what you need?

  Whether you are looking for weight loss or muscle gain, eating the appropriate amount of calories is essential. Here we dive into what options I have in front of me after cooking in bulk as well as adding shakes for more calories and protein. If I want to build muscle, get bigger and stronger, I am going to need protein. This is a quick video that gives some guidelines for you. For more detailed info based on your body, needs, and goals, I suggest getting a nutritional profile done. Message me for more details or head to For more assistance with choosing foods or creating recipes and plans go here

Lifestyle Dynamic Journey - Day trip to Chicago

  So I took a quick trip to Chicago. Landed early in the morning and my return flight was scheduled at 6am the next day. So I wasn't even there for 24 hours. I did the typical tourist things. Went to Millennium Park, saw the giant silver "bean" piece of art. Rode the train, walked around for a bit and definitely made sure I got me some pizza, some deep dish. I got a chance to see the spoken word tour of Henry Rollins as well while there. Overall, it was a great time, the city was fantastic and I look forward to returning. I will definitely return and spend some more time exploring the city. Perhaps try the boat tour, check out the zoo, etc. I'll bring the kids I guess. Life is too short to spend it on not living.

How to keep Chicken Juicy with this Marinade

  One of my biggest issues making chicken was keeping it moist. This marinade will definitely help with that. - Chicken Breast - 3 tablespoon mayonnaise - 2 tablespoon olive oil - 4 tablespoon of Apple Cider Vinegar - 1 teaspoon Lemon pepper herb seasoning Add together and marinate the chicken for about 24 hours. Cook any way you like. I have grilled it, baked it, used a foreman grill, pan fried it etc. Every time it comes out great. You can't go wrong.

Weight Loss Strategies

  If you want any weight loss program to work you have to perform "Strength Training". It's absolutely imperative during the course of a lifetime not only for weight loss goals but also for general health and well-being.  For years we have been told to diet the excess fat from our bodies and throw in some fast walking to hasten the process. The trouble with this is that the low calorie restricted diet would throw the body into starvation mode, with the body  holding onto the fat and using precious lean muscle tissue for energy.  This would "Lower Your Metabolism" causing greater muscle loss and once the diet was broken the original fat returned, and you would have greater chance of gaining even more fat.                                                                     "A Vicious Cycle" Eventually, your body would become used to the diet and then you will reach a point where nothing was happening. So what do you do now?  Try weight los

Weight Loss Psychology - Tips For Easier Dieting

  Losing weight is 100 times easier if you are mentally prepared for it. This may sound elementary, but in my experience most dieters quit their weight loss plan not because they feel hungry or have difficulty with the menus, but because of psychological reasons. Either, they become bored, or dissatisfied with their rate of weight loss, or suffer a momentary lapse and become overwhelmed by guilt, or feel too "deprived" to continue. And then, in an attempt to explain their failure, many of them blame their diet-plan, their domestic situation, or their congenital inability to lose weight. This process often repeats itself, as a result, some dieters can spend years unsuccessfully trying to lose weight, without ever realizing the true cause of their difficulty. Here are three common psychological problems we encounter when trying to reduce weight, along with some tips for how to overcome them. Problem 1. Not Knowing How Weight Loss Will Benefit You Whether we want to lose 20

Losing Weight the Healthy Way

Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2022. One way to prevent this scenario is to make people aware of the risks of being overweight or obese.  Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:  1. heart disease 2. stroke  3. diabetes 4. cancer 5. arthritis 6. hypertension Losing weight helps to prevent and control these diseases.  The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplements or  pills do not work. If they do, the results are just temporary.  It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.   Here are som

Weight Loss Tips - Live a Healthy Lifestyle

  Obesity is one of the biggest problems faced by millions of people in America. This has resulted in a big weight loss corporate industry in the country like Weight watchers, Jenny Carig and many others. Although there are good programs, I feel people can themselves do quite a bit to reduce their weight. The two major factors in weight loss are exercise and controlled diet. I have put together several points which will be useful to individuals looking to reduce their weight. 1. Eat at least 5 servings of fruits and vegetables every day. Most fruits are low in calories and make you full sooner. Not to mention the other vitamins and fibers they also contain. 2. Read those nutrition fact labels: It is a good idea to know how many calories you are consuming. Some food combo's can be deceptive, for example if you are having a plate of salad topped with a lot of high calorie dressing and a soda, then you have just had more calories than you might get from a combination of grilled ch

Joint Pain Relief

Sports-related activities, as well as falls and other trauma, can injure the cartilage within a joint and, if it is not provided sufficient time to heal, chronic pain and persistent disability can follow. These activities and incidents may increase the risk of osteoarthritis, especially if there's impact involved or there's the risk of injury to ligaments. Additionally, damage to the bone surface can start a biological process that results in joint degeneration. This, in turn, often leads to rheumatoid arthritis or osteoarthritis. Arthritis is often a chronic disease meaning it can affect the person afflicted over a long period of time. It cannot be cured, but it can be treated through a variety of methods and products. Learning how to manage your joint pain over the long term is an important factor in controlling the disease and maintaining a good quality of life. This is a brief overview of some of the methods that arthritis sufferers can use to alleviate many of the symptom