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He's taken it to an EXTREME!

Mon, 08 Sep 2025 12:00:00 GMT

After a stint in the USAF, Kyle began working as a Personal Trainer for Troy Huggett & Fitness Pros in the mid 1990s. Seeing the dramatic success that Troy's clients were having with his training techniques of High Intensity, One Set to Fatigue, Kyle used this technique for a research project in an Exercise Physiology class he was attending. His research results showed, not surprisingly, that Troy's training techniques resulted in increased muscle strength and decreased body fat, as well as increased cardiovascular fitness/endurance and increased flexibility.

Kyle eventually applied for the Physician Assistant program at Western Michigan Univ. His acceptance into the program was aided by his training of clients who were post-surgery rehab and/or post- Physical Therapy.

During his 22+ year PA-C career, Kyle continued to work out using Troy's theories & techniques, allowing him to stay healthy & fit as well as deal with the stress & rigors of his medical career. He even referred some of his patients to Troy and Fitness Pros to help improve their overall health & fitness level.

Unexpectedly Kyle suffered an amputation of his right leg in December, 2019. Shortly after his release from rehab in March, 2020, he began working out with Troy, both in group class and one-on-one training. Knowing that he needed to increase his strength and improve his balance as he had to relearn how to walk with a prosthesis, as well as protect his arms and shoulders from the wear & tear from walking with crutches or a cane

In the fall of 2020, Kyle began to compete in adaptive sports such as sled hockey and wheelchair Lacrosse thru Mary Free Bed in Grand Rapids. With Troy's knowledge, guidance & assistance, Kyle was able to begin sports-specific training to aid his competition in these rigorous adaptive sports. By 2020, Kyle began to train for individual sports, such as swimming, hand-cycling and triathlons. Again, Troy's assistance and training techniques allowed Kyle to not complete these endeavors, but to excel in his classification and age division.

As of July 2025, Kyle has competed in:

-- Multiple different adaptive sports, involving numerous practices and tournament games for sled hockey, wheelchair Lacrosse and wheelchair softball, as well as many other clinics, including wheelchair fencing and football.....

-- the Goguac Lake Swim, becoming the first amputee in decades to do so...

-- Two triathlons, winning Gold medals in his division in both....

-- the Veteran's Golden Age Games, winning 3 Gold medals in swimming....

-- the Veteran's Wheelchair, winning Gold in Adaptive Fitness and Swimming, Bronze in Cycling and Discuss, while finishing 4th in the Shot Put ....

Never at a loss for words, Kyle states:

"Troy and Fitness Pros have had an immeasurably positive impact on my Life -- an incredibly rewarding job, a fulfilling and astounding career, the ability to overcome difficult obstacles and compete in a wide variety of challenging adaptive sports, access to numerous other modalities that improve my overall health & fitness, as well the knowledge involving an incredibly quick, effective and efficient high intensity training for strength (and MUCH more !!!)

Beef and Broccoli Dinner

Fri, 01 Mar 2024 12:00:00 GMT

Here's a delicious weeknight dinner recipe that's quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality. Servings: 6

Here's what you need...

2/3 cup coconut aminos or low-sodium soy sauce
1 1/2 Tablespoons fresh ginger, minced
4 garlic cloves, minced
1/2 cup filtered water
1/3 cup pure maple syrup, grade b
3 Tablespoons arrowroot starch
2 Tablespoon Olive oil, divided
1 bunch green onions, chopped
4 cups organic broccoli, cut into small pieces
1.5 lbs grass-fed flank, skirt or minute steak, cut into very thin strips

In a medium bowl combine the coconut aminos, ginger, garlic, water, syrup and arrowroot. Set aside.
Heat 1 tablespoon of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, saute for 5 minutes. Remove from skillet.
Heat the remaining 1 tablespoon of olive oil and stir-fry the steak until almost done, about 4 minutes.
Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens, about 3 minutes. Serve and enjoy.

Nutritional Analysis: 371 calories, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber, and 34g protein

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

5 Quick Fitness Tips

Wed, 28 Feb 2024 12:00:00 GMT

5 Quick Fitness Tips

Be Consistent: exercise at least 3 times each week.
Be Challenged: keep your routine intense.
Be Patient: true fitness results take time.
Be Excited: find a form of exercise that you love.
Be Advised: call in a professional, like me, for premium results.

To take your fitness to the next level - Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

5 Exercise Myths That Keep You Fat

Mon, 26 Feb 2024 12:00:00 GMT

There are plenty of exercise misconceptions out in the world, some of which may be holding you back from your best body.

Do the following 5 exercise myths sound familiar? This may be exactly what you need to hear.

1) Exercise on an empty stomach burns more fat.

This theory says that if there's no fuel in your body to burn then you'll end up burning fat, but research has proven otherwise. Instead of pulling the energy from stored fat, there's a better chance that your body will look to energy in your bloodstream and muscle stores. Further drawbacks to exercising on an empty stomach include shortened workouts due to lack of stamina, and dizziness or nausea from low blood sugar.

Instead of going hungry, enjoy a small, nutritious snack about 90 minutes before you exercise.

2) Cardio is more effective for weight loss than weights.

For some reason women seem to love the idea that they will burn more fat by running on a treadmill than by lifting dumbbells. Sorry ladies, but cardio alone is never as effective as a routine that also includes resistance training. Strength training is essential for building lean tissue, which increases your metabolism and decreases your body fat.

If your goal is weight loss, then make friends with some dumbbells.

3) If you exercise enough, then you can eat anything you want.

This myth makes me cringe, as I've seen so many people throw away their hard-earned fitness results by overeating. Even if you exercise daily at an intense rate, your diet still matters. To top it off, most people overestimate how many calories they burn as well as underestimating how many calories they are eating. This can be a fattening combo.

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients.

4) For optimal fat burn, exercise longer at a low intensity.

Wouldn't it be nice if this one were true? Then instead of pushing it hard in the gym we could all simply go for a nice, long stroll to burn fat. Umm, usually if something sounds too good to be true that's because it is too good to be true.

Intensity matters when it comes to getting great results, so challenge yourself.

5) Unless you exercise often, exercise is a waste of time.

I hear this myth in the form of an excuse from people who haven't started an exercise program due to the idea that they won't be able to exercise enough to make it count. Research continues to prove that any exercise is better than zero exercise. So you can only exercise once a week? Do it.

Any exercise is better than zero exercise. Contact me today and we will get you set up with an exercise program tailored to your lifestyle.

The sooner that you get started on my results-driven exercise program, the sooner you will be living life in your new, slimmer body.

What are you waiting for?

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

Crispy Orange Chicken

Fri, 23 Feb 2024 12:00:00 GMT

Crispy Orange Chicken
Who doesn't love ordering crispy orange chicken? Forget the restaurant. Now you can stay in and make it yourself at home. Rest assured that this meal is filled with healthy ingredients that will not derail your fitness results. Servings: 6

Here's what you need:

1/2 cup orange juice concentrate (no sugar added)
3 Tablespoons coconut aminos
1 Tablespoon olive oil
Zest from one orange
3 cloves garlic, minced
Dash red pepper flakes
2 packets Stevia
1 tablespoon coconut oil
2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
Dash salt and pepper
Dash granulated onion
1 tablespoon sesame seeds
3 green onions, chopped
Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.
In a large skillet, heat the coconut oil on medium-high.

Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.

When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.

Garnish with sesame seeds and freshly chopped green onion.

Nutritional Analysis: One Serving Equals, 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

Give Your Entree a Makeover

Wed, 21 Feb 2024 12:00:00 GMT

Give Your Entree a Makeover

We all have our favorite things to order when we eat out or get take-out. As you've seen in my last blog, these items can be made at home, in a much healthier way.

This is cool because it allows you to eat the same foods that you love, while losing weight and getting closer to your fitness goals.

It's easier than you think. Make a list of your top 5 restaurant entrees and go online to search for healthier ways to cook them.

You can start with the Crispy Orange Chicken recipe coming in my next post - stay tuned.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

How Bad is Restaurant Food For You?

Mon, 19 Feb 2024 12:00:00 GMT

There's no questioning the fact that the foods you eat go far in determining how quickly you'll meet your fitness goals.

And if you're eating a number of your meals out at restaurants then you're going to want to keep reading because the average restaurant meal contains more than 1,200 calories.

Most people have no idea just how fattening restaurant entrées are. In fact, the following information may shock you.

Here, in no particular order, are 5 of the most fattening restaurant dishes along with tips that I've included to equip you in making lighter, healthier versions of these dishes at home.

Bad Food #1: Cobb Salad
Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you're eating a salad, but that salad is likely to contain more calories than a burger.

At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional value. Top it with hard boiled egg whites, baked turkey bacon, light cheese, avocado and drizzle lemon juice and vinegar for dressing. This at-home version has dramatically lower calories while still providing you with a satisfying, tasty dish.

Bad Food #2: Spinach Artichoke Dip
When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. Don't be fooled: just half a cup of this creamy dip will set you back about 350 calories. And if you finish the bowl yourself then you've just taken in 1,000 calories in dip alone, not to mention the chips or pita bread you scooped it with.

At-Home Version: That delicious creamy spinach flavor can be recreated at home by using low-fat milk, spinach, some olive oil and a sprinkle of parmesan cheese. A quick Google search for ‘light creamed spinach recipe' will give you plenty of recipe options that are much lower in fat and calories than the restaurant version.

Bad Food #3: Chicken Tenders
Fried chicken of any kind from a restaurant is going to be loaded with more fat and calories than you'd believe. Even a serving on the kid's menu will tip the scales at over 800 calories.

At-Home Version: Making faux fried chicken at home is easy and surprisingly delicious. Whip up a few eggs with some Dijon mustard, garlic powder and onion powder. Dip your skinless, boneless chicken tenders in the mixture and then coat with almond flour, thyme, paprika and salt. Bake at 350 degrees F for 35 minutes or until no longer pink, flipping once halfway through. Turn on the broiler for the last couple of minutes to make it nice and crispy.

This at-home version will save you hundreds of calories that would have ended up around your waist.

Bad Food #4: Sliders
Sliders are so small, there's no harm in enjoying a couple of, right? Wrong. Despite their petite package, enjoy a couple sliders and you'll have taken in more than 1,000 calories.

At-Home Version: The biggest problems with the restaurant slider are its fatty meat content and the refined-carbohydrate bun. So at home you can remedy these two issues. 1) Use lean, ground turkey to create petite patties. Use your grill pan to cook them with minimal oil. 2) Instead of the carbohydrate-filled bun, use large pieces of butter lettuce to wrap around your patties. Add sliced tomato, low fat cheese and grilled onion and secure the whole thing with a toothpick. These at-home sliders are guilt-free!

Bad Food #5: Pasta
Eating a pasta-based dish at a restaurant is weight-loss suicide. There's no way to escape all those carbohydrate calories unscathed. The 1,000+ calories found in the noodles will quickly end up stored on your body as fat.

At-Home Version: There are two really easy and guilt-free ways to mimic pasta noodles at home. 1) Bake a spaghetti squash until tender, then scoop out the soft, angel hair-like strands and top with your healthy pasta sauce. 2) Using a vegetable peeler, create long strips of zucchini and top with your healthy pasta sauce.

Cooking more of your meals at home, using the tips above, will save you many hidden calories and goes hand-in-hand with regular, challenging workouts in seeing you to your fitness goal, Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to getting you to your fitness goals.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

Guilt-Free Kale Chip Snack

Fri, 16 Feb 2024 12:00:00 GMT

Guilt-Free Kale Chip Snack

Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.
Servings: 5

Here's what you need

1 bunch kale, washed and torn, stems discarded
1 Tablespoon olive oil
dash of salt and pepper
Preheat oven to 300 degrees F.
In a large bowl mix the kale pieces with all of the ingredients.
Spread evenly on foil-lined baking sheets.
Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.

Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academ y to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

Start the year right with this recipe...

Mon, 01 Jan 2024 12:00:00 GMT

Easy Baked Pesto Zucchini

Here's a simple, delicious vegetable side dish that your whole family will love. It's a great way to increase the fiber content of your meal. Simply add a serving of lean protein and you have a wonderfully fit meal.
Servings: 4

Here's what you need...

4 small, organic zucchini
1/4 cup kalamata olives, seeded and chopped
For the Pesto:

1/4 cup raw pecans
1 cup fresh basil leaves
2 cloves garlic, chopped
2 Tablespoons olive oil
1/4 cup nutritional yeast
1 teaspoon lemon juice
1/2 teaspoon sea salt

Preheat the oven to 450 degrees F. Combine the pesto ingredients in a food processor until creamy.
Trim the ends from the zucchinis and slice in half the long way. Carefully score the flesh with short diagonal cuts.
Heat a grill pan over medium-high heat. Brush a little olive oil on the flat side of each zucchini and place the flat side down on the hot pan. Cook until the flat side is browned and the zucchini is starting to soften, about 4 minutes. Transfer the zucchini to a baking pan.

Spread a Tablespoon of pesto on each zucchini slice and sprinkle with the olives. Place in the preheated oven for 8-12 minutes, until tender. Enjoy!

Nutritional Analysis: One serving equals: 152 calories, 10g fat, 140mg sodium, 11g carbohydrate, 4g fiber, and 6g protein.

Motivate your friends, family and co-workers!

Have a Safe & Fun NYE!

Sun, 31 Dec 2023 12:00:00 GMT

From me to you - have a great night!

A Clean Slate

Sat, 30 Dec 2023 12:00:00 GMT

A Clean Slate

Today, one of the final days of 2023, is the perfect day to give yourself a clean slate…by cleaning out your kitchen. Take a look through your pantry, fridge, freezer and cupboards. Chances are high that you’ll find unhealthy packaged foods that are not in line with your healthy eating goals. Get rid of it all! Give yourself an advantage by starting 2024 with a wholesome kitchen that’s free from temptations and pitfalls.

Stop Obsessing About Your Weight

Fri, 29 Dec 2023 12:00:00 GMT

Stop Obsessing About Your Weight

...but you cannot control your weight. Do you disagree with that statement? Ok, go stand on a scale and decide to lose 5 pounds.

Well, how'd that work out for you? Did your weight drop on your command, or did it not budge?

Nope, it didn't budge.

And yet you spend your precious time obsessing about your weight as if you could magically control it.

The good news is that you have complete control over a couple of important things that influence your weight.

I'm talking about your choices regarding what you eat and when you exercise.

Thing about this...your current weight is the sum result of your choices with eating and exercise.

Take a minute to think back over the last three years of your life. What types of foods did you eat most often? How intensely did you exercise, for how long and how often?

Now look at yourself in a full-length mirror. You are looking directly at the result of your past choices.

If you are pleased with what you see then keep on eating and exercising the way you have been. It's working for you!

If you’re not satisfied with what you see, then it’s time to start making different choices about food and exercise. Here are some suggestions:

Choices about food...

Choose to eat wholesome foods that nourish my body.
Choose to only eat when I'm hungry and to stop eating when I'm full.
Choose to not eat junk food, sugary drinks or sweets.
Choose to eat a variety of fresh fruits and vegetables every day.
Choices about exercise...

Choose to get up early in the morning, when I could be sleeping, to invest an hour of my time in exercise.
Choose to be consistent with my workout schedule, giving exercise the same importance as a doctor’s appointment.
Choose to change my workout routine often, to always keep my muscles guessing.
Choose to push myself to new levels of intensity, in order to strengthen and tone my muscles.
Don’t spend another minute obsessing about the number on your scale. You are way smarter than that.

Focus your energy on the choices you make regarding what you eat and how you exercise. If you don’t know where to begin then please reach out to me, I’m here for you.

Call or email today and I’ll help get you started on a fitness program that will quickly transform what you see in that mirror.

What a wonderful way to start 2024. Talk soon!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Baked Veggie and Chicken Skewers

Thu, 28 Dec 2023 12:00:00 GMT

Baked Veggie and Chicken Skewers

These delicious Baked Veggie and Chicken Skewers are a quick and simple dinner that's filled with fiber and protein. Dinners like this will get you well on your way to transforming your body. Pack the leftovers for a wholesome, fat burning lunch. Servings: 8

Here's what you need:

15 bamboo skewers, cut in half
1 cup coconut aminos
1 cup filtered water
1/2 cup pure maple syrup
3 Tablespoons apple cider vinegar
3 Tablespoons olive oil
1 Tablespoon onion powder
2 teaspoon garlic powder
1 Tablespoon minced ginger root
1 lb organic chicken breast tenders, cut into 2-inch pieces
1 orange bell pepper, cut into 1 inch pieces
1 green bell pepper, cut into 1 inch pieces
1 yellow bell pepper, cut into 1 inch pieces

Soak the bamboo skewers in water for an hour.

Combine all of the ingredients, except the bell peppers, in large ziplock bag. Marinate in the fridge for 1 hour.
Preheat the oven to 375 degrees F. Thread the chicken pieces, alternating with bell pepper pieces, on the skewers. Line on a lightly greased pan and bake for 30 minutes, or until fully cooked through.

Nutritional Analysis: One serving equals: 103 calories, 2g fat, 130mg sodium, 8g carbohydrate, 1g fiber, and 14g protein

Motivate your friends, family and co-workers!

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

How To Get Everything You Want

Thu, 28 Dec 2023 12:00:00 GMT

You deserve it! Go get what you want as you move forward....

Here's to a Happy New Year and to getting everything you want moving forward.

Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.

How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book 'The New Psycho-Cybernetics'.

Dr. Maltz created the original science of self improvement and success, so who better to turn to when you're ready to take your life to another level. His teachings have stood the test of time.

Take the following and get all that you want out as you move forward:

1) Use Your Imagination
If you thought that imaginations were only valued in preschool, think again. One of the key points in 'The New Psycho-Cybernetics' is the technique of using your imagination to reprogram and manage your self image.

You may have been exposed to self improvement strategies that tell you to 'act as if' or to 'fake it till you make it.' Those typically don't work because your self image is still the same.

According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.

2) Reject Negative Thoughts
Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. "I'm not really going to lose 50 pounds." "I've tried losing weight before and it never works. I'm always going to be overweight." "This imagination stuff is bogus. It won't work for me."

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don't spend any time on it at all.

The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you'll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

3) Be Nostalgic For The Future
It's so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

Dr. Maltz recommends developing nostalgia for the future.

In your imagination you've already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.

4) I'm The Kind Of Person That…
What kind of person are you?

I'm the kind of person that loves sweets.
I'm the kind of person that hates exercise.
I'm the kind of person that can't lose weight.

I'm the kind of person that eats fresh and healthy food.
I'm the kind of person that keeps fit.
I'm the kind of person that maintains an ideal body weight.

Your self image will fulfill any label that you put on yourself. The power is all in your hands.

What kind of a person do you want to be in the next month, 3 months, 6 months and beyond?

If losing weight is something you'd like to do this year, then call, email or click here to TRANSFORM NOW to get started. I'm the kind of person who LOVES to see clients like you achieve their goals!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

From 30 Days to a Lifestyle

Wed, 27 Dec 2023 12:00:00 GMT

From 30 Days to a Lifestyle

When you decide to take the next 30 days to transform your body, something greater is going to happen. You're going to learn how to live lean, and as you watch the fat melt away you're going to want to stick with it. Past 30 days. Past 60 days.

Once you get into the groove of health and fat loss, you're not going to ever want to stop.

And as a result you'll live out your days in amazing shape, loving life.

Hey, don't say I didn't warn you!

Check out yesterdays Blog post if you don't know what this post is talking about.....Looking forward to hearing about your 30 day Transformation

I'm here if you have questions or need a little direction:

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

30 Days to a NEW YOU

Tue, 26 Dec 2023 12:00:00 GMT

30 Days to a NEW YOU

The holidays are on us, we've made it through two straight months of eating too much, sweet indulgences, and missed workouts.

Then 2024 will begin with you 5-10 pounds heavier than you were going into this stretch.

Ugh. No thanks - let's turn it around.

What if you spend the next 30 days dropping excess pounds and getting into better shape? Then you could ride out 2024 fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.

Are you ready to welcome the New Year feeling fabulously fit and confident.

Sounds good, right?

I've got just the plan to get you there. Follow these 5 steps to transform your body over the next 30 days...

1) Go Bread Free: Going bread-free for 30 days is such a simple way to accelerate fat loss. Just think of all the extra carbs and calories that you'll be saving yourself from. And it's not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.

2) Workout 3x's Each Week: Take the next 30 days to really focus your efforts in the gym. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.

3) Go Sugar Free: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I'm talking about all sugars. Take the next 30 days to cut out all sweeteners and limit your intake of sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in you body is fantastic incentive to keep going.

4) Focus on Protein and Veggies: Enough about all the things you can't eat, let's talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.

5) Commit to be Fit: The quickest way to get your body into tip-top shape is to join one of my fitness programs. I'm here to get you into the best shape of your life, with my proven, effective system. Make the commitment now, and together we can make the body of your dreams a reality.

So there you have it, 5 simple steps to transforming your body for the New Year.

Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not. So you're going to spend the next 30 days simply getting older and more out-of-shape OR you could buckle down and finally make your amazing transformation.

The choice is yours.

I'm here to see you through it all.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Merry Christmas!

Mon, 25 Dec 2023 12:00:00 GMT

This is my personal wish to you for the greatest Christmas!

Troy

Japanese Chicken Stir Fry

Sun, 24 Dec 2023 12:00:00 GMT

Japanese Chicken Stir Fry

This recipe meets all 5 of the steps to a healthy dinner. By baking the chicken and using cauliflower for rice, this recipe has half of the calories and 80% less fat than a traditional stir fried chicken meal. Servings: 4

Here's what you need...

1 head cauliflower
1/4 cup coconut aminos
1/4 cup mirin (sweet rice wine)
1 Tablespoon coconut nectar
1 Tablespoon apple cider vinegar
2 Tablespoons organic chicken broth
3 teaspoons sesame oil, divided
1 pound skinless, boneless chicken breasts
8 ounces snow peas, halved lengthwise diagonally
1 bunch green onions, cut into 1-inch pieces

Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.

Combine coconut aminos, mirin, coconut nectar, apple cider vinegar and chicken broth in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.

Heat a large nonstick skillet or wok over medium-high heat. Add 2 teaspoons toasted sesame oil to pan; swirl to coat. Add chicken breasts to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into 1-inch slices.

Return pan to medium-high heat; add remaining 1teaspoon toasted sesame oil to pan. Add snow peas and onions; saute 2 minutes. Add coconut amino mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.

Nutritional Analysis: One serving equals: 256 calories, 6g fat, 621mg sodium, 25g carbohydrate, 6g fiber, and 28g protein.

Motivate your friends, family and co-workers!

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Stay On Track While Eating Out

Sat, 23 Dec 2023 12:00:00 GMT

Stay On Track While Eating Out

Forget the Extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.

Don't Drink Calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories.

Get Dressing On the Side: Ask for sauces and dressings on the side to cut down calories.

Order Healthier Sides: Just because the grilled fish comes with a side of potatoes doesn't mean you have to get it that way. Ask for a side of steamed veggies instead

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Transform Your Dinner in 5 Easy Steps

Fri, 22 Dec 2023 12:00:00 GMT

Are the dinners that you cook healthy? Think so, but not sure?

If your weight loss has slowed, or even stopped, then there are improvements to be made in your dinner routine.

I've made 5 guidelines so that you'll know if your meals are healthy and fitness friendly. And as a result you'll experience healthy weight loss.

Check out these 5 Easy Steps to Transform Your Dinner...

Step #1: Choose Quality Ingredients
These are the building blocks to a healthy meal. While you certainly don't need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.

Choose foods that are:

Fresh and organic
Pronounceable ingredients
Whole foods
Step #2: Use Healthy Cooking Methods
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

Fried and battered
Processed and packaged
Doused with cream sauce
Sautéed
Choose foods that are prepared like this:

Grilled
Baked
Broiled
Steamed
Step #3: Eat Mostly Protein
The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

Fish
Chicken
Turkey
Egg
Lean red meat
Beans
Step #4: Include Lots of Fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

Salad
Seasonal vegetables
Fruit
Legumes
Step #5: Reduce Starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

Potatoes
Pasta
Rice and cereal
Bread and crackers
For the most effective results, pair your clean eating with a challenging exercise routine. That's where I come into the equation! Call or email today and I'll get you started on an exercise program that will transform your body once and for all.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Field Greens Salad with Candied Pecans

Thu, 21 Dec 2023 12:00:00 GMT

Field Greens Salad with Candied Pecans

You know that eating lots of greens is key component to shrinking belly fat, so try this delicious field greens salad. Add a side of lean protein to this recipe, like sliced chicken breast, for the perfect, fitness-approved meal. Servings: 4

Here's what you need...

For the Salad:

1 Tablespoon organic coconut oil
1/3 cup roughly chopped organic pecans
3 Tablespoons coconut crystals
4 cups organic, mixed greens
1 Bosc pear, sliced
For the Dressing:

1/3 cup olive oil
1/4 cup balsamic vinegar glaze
1 packet stevia
1 Tablespoon fresh thyme
1 teaspoon Dijon
1 minced garlic clove
dash of pepper

In a small skillet, place the coconut oil over low heat. Once melted, add the pecans and cook, stirring constantly, for 3 minutes. Add the coconut crystals. Continue to cook, stirring constantly, for about 4 minutes, until the crystals have melted and the pecans are golden. Remove from heat, set aside.
Combine the dressing ingredients in a small jar. Mix well.

Divide the greens and sliced pears between 4 plates. Top with the candied pecans and drizzle with dressing. Enjoy!

Nutritional Analysis: One serving equals: 196 calories, 14g fat, 49mg sodium, 15g carbohydrate, 3g fiber, and 2g protein.

Motivate your friends, family and co-workers!

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Killer Ab Exercises

Wed, 20 Dec 2023 12:00:00 GMT

Killer Ab Exercises

True, crunches won't reduce your body fat, but that doesn't mean you shouldn't strengthen your abdominal muscles. Consistent ab exercises are an essential part of a well balanced exercise routine. Try these killer ab exercise:

Plank: Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 30 to 60 seconds, lower to the start position and repeat for 3-5 reps.

Knee Tucks: Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, palms facing up. Exhale and bring your knees up towards your chest. Slowly lower your hips back down to start position. Repeat for 12-15 reps.

One-Armed Full Sit Ups: Start on your back with your right knee bent, foot flat on the floor, and left leg extended straight out. Extend your right arm to the ceiling and reach your left arm towards your left foot. Sit all the way up, rolling through your back, keeping your right foot on the floor, and your right arm up over your shoulder and your left arm reaching in front of you all the way up. Slowly roll back down to the floor. That's one rep. Repeat 15 times on one side, 15 times on the other. For an extra challenge hold a dumbbell in your extended arm.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Don’t Believe The Muffin Top Myth

Tue, 19 Dec 2023 12:00:00 GMT

Don’t Believe The Muffin Top Myth

If there's one thing that really irks me, it's seeing people led astray by the Muffin Top Myth.

These well-meaning folks devote time and effort under a faulty premise that gets them zero results.

And I get fired up!

I know that when you put your valuable time and energy into a fitness program, you deserve to see nothing less than amazing results. That's my commitment to all of my clients, and is something that I am truly passionate about.

You can see why I'd get so upset when I see people working hard without getting results.

So what's this Muffin Top Myth?

The belief that doing a magical ab exercise will shrink and flatten your waist, and will rid you of a muffin top.

Sorry, there's no such magical ab exercise.

In fact, all of the magical ab exercises in the world won't make a dent in your muffin top, as long as you continue with your current, unhealthy lifestyle.

The true belly-shrinking magic is found in improving your diet and exercise routine to promote fat loss from your entire body, including—but not limited to—your midsection.

Here's how to really get rid of that muffin top:

Shrink Your Belly Tip #1: Stop Eating Processed Foods

Everyone loves a good shortcut, right? Depends on where that shortcut takes you.

From now on I want you to think of processed foods as a shortcut to belly fat.

I wouldn't be surprised if future studies prove that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed foods specifically adds fat around your belly.

If you want to shrink your belly then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.

Shrink Your Belly Tip #2: Eat Fresh, Whole Foods

Once you've cut the processed foods out of your diet, fill in the void with lots of fresh foods like:

Green vegetables
Whole, organic, seasonal fruits
Lean, hormone-free, high quality meats
Colorful organic veggies
Nuts and seeds
I know this list of foods may seem boring at first, but if you stick with it long enough, you'll grow to love the tantalizing flavors of real food.

When your diet is filled with the foods listed above, your body will quickly shed pounds and lean out.

Shrink Your Belly Tip #3: Do Challenging Exercise

The absolute best way to lose your muffin top forever is with a consistent, progressive exercise program.

Consistent: You should be exercising 3-5 times each week.
Progressive: For truly awesome results, keep your body guessing with new exercises and increasing intensity.
My exercise programs are specifically crafted to get you into the best shape of your life, and I'm fanatically passionate about seeing you meet your goal.

I'd love to hear from you! Call or email today to get started.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Chili Spiced Nuts

Mon, 18 Dec 2023 12:00:00 GMT

Chili Spiced Nuts
A warm bowl of these chili spiced nuts make a fantastic appetizer or snack to serve at your holiday function. The spice combo is so good, try not to eat them all before your guests arrive! A jar of these would also make a wonderful hostess gift, free of preservatives or harmful ingredients. Servings: 20

Here's what you need…

1 cup raw pecan halves
1 cup raw pepitas
1 cup shelled pistachios
1 cup raw almonds
3 Tablespoons coconut oil, melted
3 Tablespoons coconut sugar
1 teaspoon sea salt
1 teaspoon smoked paprika
1 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon ground ginger
1/2 teaspoon garlic powder

Preheat the oven to 325 degrees F. Lightly grease a rimmed baking sheet with coconut oil.
In a large bowl combine all of the nuts with the coconut oil. Toss to coat.
In another bowl, combine the remaining ingredients. Mix well and then sprinkle over the nuts, mixing until fully combined.

Spread the nuts over the prepared baking sheet. Bake for 10 minutes, stir, and then bake for an additional 10 minutes until golden and toasty.

Nutritional Analysis: One serving equals: 168 calories, 14 fat, 78mg sodium, 6g carbohydrate, 3g fiber, and 5g protein.

Motivate your friends, family and co-workers!

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Only The Back Label Counts

Sun, 17 Dec 2023 12:00:00 GMT

Only The Back Label Counts

Never, ever trust the claims on the front of a food package. Claims like: heart healthy, whole grains, or fiber-filled are often smoke and mirrors to prevent you from reading the actual ingredient list.

The real truth about a packaged food item is hidden in the ingredient list on the BACK label, not in the bold claims on the front.

Scan that ingredient list for high fructose corn syrup, corn syrup, sugar, hydrogenated or partially-hydrogenated oils – if the food contains these items then put it back and choose something healthier.

Call me fpr awesome results: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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5 Reasons To Motivate You...Even In December

Sat, 16 Dec 2023 12:00:00 GMT

5 Reasons To Motivate You...Even In December

Look, I get it. It's cold, you're busy and you don't feel like exercising.

Not today. Not on a Monday in December.

So I'm here to remind you of just how important exercise is and how great it makes you feel. Even on a Monday in December. Especially on a Monday in December!

These 5 Reasons to Motivate You will help you to stick with your exercise routine so that you'll enter the New Year feeling energized and excited.

There isn't a one-size-fits-all answer for motivation, since different things motivate different people, so explore all 5 motivators below…

Motivator #1: Health
Have you looked at the long list of health benefits that exercise delivers? Pretty impressive. Not only does exercise help you achieve and maintain a healthy weight, it also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body.

Additionally, exercise strengthens your bones and muscles, lowers your risk of cancer, decreases stress, helps you battle depression, and even improves your sex life.

Motivator #2: Enjoyment
If exercise hasn't been enjoyable for you, it's time to find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don't like being alone and would rather be social. So join a team! Or maybe you don't like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what's most fun for you and you'll be less likely to stop.

Motivator #3: Increased Confidence
If you're out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don't compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don't expect perfection after just a week of exercise. Strive to have your best body—not someone else's.

Motivator #4: Goal Achievement
If you're just getting started in the world of exercise, or if you've simply gotten stale, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don't set up for failure by striving after unrealistic goals. Do this and you'll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further.

Motivator #5: Rewards
Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn't be an ice cream sundae, but it may be that new pair of jeans you've been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded.

I would love to help you find the motivation to create a healthier life for yourself and your family. Call or email today and I'll let you know how simple it is to get started.

Together we will figure out exactly what motivates you

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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The Alternative - Grain-Free Zucchini Muffins

Fri, 15 Dec 2023 12:00:00 GMT

Grain-Free Zucchini Muffins

Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these Grain-Free Zucchini Muffins is packed with nutrients, vitamins and minerals. It's the perfect way to turn fresh, organic zucchini into a delicious treat. Serving: 12

Here's what you need...

11/2 cups almond flour
11/2 teaspoons baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
pinch of ground nutmeg
3 eggs
3 tablespoons raw honey
1 teaspoon vanilla extract
1 banana, mashed
1 tablespoon coconut oil, melted
1 cup grated zucchini, water squeezed out
1/4 cup golden raisins
1/2 cup chopped pecans
Preheat oven to 350 degrees and grease a muffin pan with coconut oil, or one large loaf pan.
Combine the almond flour, baking soda, salt, cinnamon and nutmeg in a medium bowl and set aside.
Combine the eggs, honey, vanilla, banana and oil in another bowl. Mix well and add the dry ingredients. Mix until fully combined
Fold in the zucchini, raisins and pecans. Spoon the batter into the prepared muffin tins, filling each tin 1/4 full.
Bake for 20 minutes or until golden and set (for a loaf bake for 30 minutes). Remove from oven and let cool for 5 minutes.
Nutritional Analysis: One muffin equals: 182 calories, 12g fat, 13g carbohydrate, 166mg sodium, 3g fiber, and 6g protein

Motivate your friends, family and co-workers!

Diet Matters Too

Thu, 14 Dec 2023 12:00:00 GMT

You can't exercise it away...

Diet Matters Too

Don't forget how much your diet matters when it comes to getting your legs into amazing shape.

In addition to the exercises outlined above, incorporate these diet tips into your routine: Eliminate processed snack items from your diet.

Cut down on the amount of grains you eat each day. Include lean protein with each meal.

Fill your plate with colorful, nutrient-dense veggies. Enjoy fresh fruit as dessert, instead of sugar-filled items.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

5 Moves For Sculpted & Toned Legs

Wed, 13 Dec 2023 12:00:00 GMT

Legs, Legs, and more Legs :)

5 Moves For Sculpted & Toned Legs

Legs are one of the most common problem areas that clients complain about. Can you relate?

Do you avoid wearing shorts and hate the thought of a bathing suit?

If your thighs rub together, buns jiggle and dimples appear, it's time to step up your leg routine.

Whatever you'd like to improve about your legs, it isn't going to fix itself. The best strategy for getting killer legs is to include strength training for your lower body in your regular exercise routine.

To tone and sculpt your legs, incorporate the following five exercises a few times a week and see the difference they make. Stick with it and you'll be showing off those legs in no time.

Tone Your Legs Move #1: The Squat
A properly done squat is a powerhouse of an exercise. In one movement you work your glutes, hips and thighs. Talk about hitting all the problem areas!

Here's how to do a proper squat. Position your feet shoulder-width apart. Keeping your back straight, core tight, and chest up, squat down like you're going to sit in a chair. Bend at the knees until your thighs are parallel to the floor, keeping your knees from extending past your toes. Hold this position, and then exhale as you stand back up. Repeat for 20 repetitions without resting. As your endurance builds, feel free to add resistance by holding weights at your sides.

Tone Your Legs Move #2: Carving Curtsy
This move is a little more complicated but worth the effort. It works your abs, buttocks, and legs—including your inner thighs.

To do the carving curtsy, first stand up straight with your arms bent and hands by your chest. Lunge back and to the right with your left leg so your left foot lands behind your right foot, to the right of your body. Bend both knees to a 90-degree angle, as if you're performing a curtsy. Swing your left arm forward and up and your right arm back by your right side. Then stand up straight, lifting your left knee out to the side and tap your left knee with your left hand. Do 20 reps on each leg then repeat on the other side.

Tone Your Legs Move #3: The Mountain Climber
This rocking leg exercise mimics the movement of climbing a steep mountain. The faster you move your legs, the more of a cardio workout you'll get as well.

Get into a push-up position: hands and toes on the floor holding up your body. Holding in your abs, lift your right foot, and bring your right knee toward your chest. Tap the floor with your right foot, and then extend your leg back to starting position. Repeat with your left leg, bringing your left knee up toward your chest and tap the floor. Return to start position. Repeat with both legs for 20 repetitions.

Tone Your Legs Move #4: The Lunge
The lunge is arguably the best leg exercise, as it works pretty much every leg muscle as well as your buttocks. There are quite a few variations to the simple lunge, but to do the basic lunge, stand up straight and tighten your core.

Step forward several feet with your right foot, lightly landing heel first. Bend both legs down until bent at 90 degrees (never more) and your left knee is about an inch above the floor. Your knee shouldn't extend further than your toes. Keep your body upright, tighten your core and work to keep your balance by not wobbling from side to side. Lift your body up and bring your hips forward until you're standing straight. Repeat on the other side, lunging forward with your left foot. Complete 20 lunges per leg.

Tone Your Legs Move #5: The Step-Up
Step-ups are great because they mimic movements you perform in daily life. This exercise works your legs and also gets your heart pumping. When you step-ups you can hold a dumbbell in each hand to increase resistance. In addition, you'll need some sort of step such as a bottom stair, sturdy box, or low stable chair.

Step up with your right foot and then bring your left foot up. Step back down, so both feet are on the floor. Repeat, stepping up first with your left foot. Continue doing this 20 times with each leg.

Incorporate these moves into your routine to tone your legs, lift your buns, strengthen your core, and to encourage healthy weight loss.

Why stop at just toning and sculpting your legs? I'm here to help you transform your entire body! Call or email today to get started on a specialized fitness plan that's designed to quickly shape your body.

What are you waiting for? Begin your body transformation today by reaching out to me. Email or call to get started today.

Slow Cooker Turkey Spaghetti over Zucchini Noodles

Tue, 12 Dec 2023 12:00:00 GMT

Slow Cooker Turkey Spaghetti over Zucchini Noodles

Making noodles out of fresh zucchini dramatically cuts down on the carbs and calories in your dinner, while increasing the fiber content. Imagine what an impact this simple food trick could have on your fitness results if you always chose zucchini noodles over traditional noodles. Serving: 6

Here's what you need...

1 Tablespoon olive oil
6 cloves garlic, minced
1 yellow onion, chopped
1 fennel bulb, chopped
4 carrots, sliced
1 cup mushrooms, sliced
1/4 cup chopped olives
2 (14.5 oz) cans diced tomatoes
1 (14.5 oz) can tomato sauce
2 Tablespoons tomato paste
1/2 cup dry red wine (Cabernet works well)
2 Tablespoons Italian seasoning
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/4 teaspoon sweet paprika
1 pound ground turkey
6 zucchinis
1/4 cup fresh Italian parsley, chopped

In a large skillet, place the olive oil over medium heat. Add the garlic, onions and fennel. Cook for 5 minutes, until soft. Add the carrots, cover and cook for another 5 minutes. Remove from heat.
Coat the inside of your slow cooker with olive oil. Add the cooked veggies, mushrooms, olives, tomatoes, tomato sauce, tomato paste, wine and the seasonings. Mix well.

Add the turkey on top of the veggie mixture, breaking it into chunks. Lightly press the turkey down into the sauce, but be careful not to break up the chunks.

Cook on low heat for 7 hours.

Wash the zucchini, use a vegetable peeler to create long, flat noodles. Stop when you get to the seedy middle part of the zucchini. Plate the zucchini noodles and top with warm turkey spaghetti sauce. Sprinkle with chopped parsley.

Nutritional Analysis: One serving equals: 276 calories, 8g fat, 383mg sodium, 18g carbohydrate, 6g fiber, and 21g protein

Motivate your friends, family and co-workers!

Tricks Become Tradition

Mon, 11 Dec 2023 12:00:00 GMT

Tricks Become Tradition

The real fat loss benefits from the 3 Easy Food Tricks from yesterday come when you make this way of eating a part of your lifestyle. It may sound strange or hard at first, but – like anything—once you grow accustomed to that style of eating it will feel comfortable, and you will be leaner! If you didn't see yesterdays blog, go check it out and todays post will make sense!

Any questions, give me a call - 269-967-6300 or email me: info@fitnessprosbattlecreek.com .

you can also check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

3 Food Tricks you'll love...

Sun, 10 Dec 2023 12:00:00 GMT

Who needs tricks to get in shape? me, you, all of us!

Want Faster Results? Try These 3 Food Tricks

Working out hard is an essential part of any fat loss plan. It sculpts your muscles, raises your resting metabolism, whittles down your waist and gives you functional strength and endurance.

The only catch is that you can seriously slow, or even reverse, your results by eating poorly. There's nothing quite as frustrating as when you are working out like a champ only to face the same belly rolls each morning.

To keep you from giving up in frustration, I've put together the following 3 Easy Food Tricks to amp up your results.

Why am I calling these tricks? A trick usually implies that someone is getting fooled, and, well, in this scenario you're that someone. These tricks will fool your taste-buds and your mouth into thinking that you're eating your regular favorites, when, in fact, you'll actually be eating a meal with fewer calories, fewer carbs and more fiber.

This means quicker fat loss and smaller belly rolls.

That sounds fantastic, right? So let's dig right in...

Easy Food Trick #1: RICE
Rice is a big part of many a meal. There's white rice, brown rice, stir fried rice, sticky rice, wild rice and the list goes on. All of these kinds of rice (yes, even brown rice) are packed with carb and calories. This is great, if you are a growing child or an athlete, but not so great for someone like you with a fat loss goal.

Rather than give up rice completely, because that would make your veggies and meat look really lonely on a half-empty plate, let's turn to Easy Food Trick #1.

CAULIFLOWER RICE: Now, don't get skeptical on me until you give this food trick a try. To make rice from cauliflower first wash it and trim the leaves and stems. Chop into small pieces and then run those pieces through a food processor with the grating attachment. This will result in a rice-like consistency. Place the cauliflower rice in a large skillet with a Tablespoon of olive oil and cook over medium heat for about 5 minutes. Season with salt and pepper and you are good to go. Serve your normal vegetable and meat dishes over a bed of cauliflower rice just as you would traditional rice.

Easy Food Trick #2: NOODLES
Have you ever noticed that when you crave your favorite pasta dish, you're actually just craving the sauce? Noodles alone are bland and unspectacular. The magic, as well as the protein, is in the sauce.

Noodles, like traditional rice, are packed with calories and carbs that get in the way of your fat loss results. So, rather than just eating a bowl of sauce, try Easy Food Trick #2.

ZUCCHINI NOODLES: Again, try this trick before you knock it, I'm guessing that you'll be pleasantly surprised. Wash a zucchini, and then run a vegetable peeler down its sides, creating long, wide noodles. Stop when you reach the inner, seedy part of the zucchini. These raw, zucchini noodles do not require any cooking, simply throw them onto your plate and top with your favorite pasta sauce. (Of course, I'm assuming that you're not going to use a white, cream-based sauce, but that's another article for another day.)

Easy Food Trick #3: BREAD, BUNS, TORTILLAS
Cauliflower rice and zucchini noodles are all find and dandy for those meals that you prepare at home, but what about your meals eaten out? Many restaurant meals revolve around bread, buns or tortillas. These things are tasty, yet filled with calories and carbs that add to those annoying belly rolls.

That's when you turn to Easy Food Trick #3.

THE LETTUCE WRAP: This trick is more popular than the first two, so you may already be familiar with it. How does it work? When ordering your meal, be it a sandwich, burger or tacos, ask that it be wrapped in lettuce in place of the bread, bun or tortilla. Most places are really cool about it, and you end up getting to eat the good part of the meal – the meat and flavors—without the carb-filled extras. If for some reason the restaurant is unable to wrap it in lettuce for you, then ask for the filling to be placed on a pile of greens and eat it with a fork.

Try these 3 Easy Food Tricks out for the next 30 days, and see how quickly your fat loss results ramp up. The improved results will motivate you to workout harder and more consistently, which will then add to an even greater level of fitness.

If you aren't yet one of my clients, now is the perfect time for you to start. My focus is to get you to your goals using my results-driven method.

Simply call or email me today to set up your first workout.

South-Of-The-Border Chicken & Rice Soup

Sat, 09 Dec 2023 12:00:00 GMT

Fun soup for the holday parties :)

South-Of-The-Border Chicken & Rice Soup

A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It's low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it's made in the slow cooker, so preparation is quick and easy. Servings: 8

Here's what you need...

2 organic, free range chicken breasts
1 (28oz) can diced, fire roasted tomatoes
1 (4oz) can green chiles, chopped
1 yellow onion, chopped
2 cloves garlic, minced
1 head cauliflower, shredded
32 oz organic, free range chicken broth
2 teaspoons ground cumin
dash of sea salt and pepper
1/4 cup fresh cilantro, chopped
2 avocados
Tajin seasoning for garnish

Combine all of the ingredients, except the cilantro, avocado and tajin, in a slow cooker. Cover and cook on high for 3 hours.

Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker.
Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!
Nutritional Analysis: One serving equals: 153 calories, 6g fat, 321mg sodium, 14g carbohydrate, 7g fiber, and 10g protein.

Motivate your friends, family and co-workers!

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A Gift for YOU!

Fri, 08 Dec 2023 12:00:00 GMT

Your Health for the new year..

A Gift For YOU

This is the time of year that you focus in on getting something special for all the important people in your life. You put time and thought into finding that perfect gift that will make them feel loved.

But what about you?

With all that you do for others, it's time to do something just for you.

How about the gift of a totally reshaped body in 2024? You and I both know that you deserve it. It's your time...embrace it.

Let me be the one to make it happen. Call or email now and we'll get started.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Holiday Fitness - Stay Fit during this hectic time

Thu, 07 Dec 2023 12:00:00 GMT

Can you really stay fit during the holidays?

Staying Fit During the Holidays

Bring it on...the high-calorie food and drinks, that is!

Is that how you've approached this magical time of year? You're not alone.

Most people lose sight of their fitness and fat loss goals entirely this month, only to have a rude awakening when their clothes are snug come January.

It's really no wonder most people gain weight during the holidays.

Want to sidestep those holiday pounds? I'm here to be your voice of reason and to make sure that you don't forget your goal. Stay fit this holiday season with these 3 steps:

Step #1: Get Re-Focused

The focus in so many of our holiday traditions is on food. This holiday season try to re-focus your attention away from food and back on to what's really important—friends, family, giving, and religious traditions. Stay focused on the reason for the season rather than the plate full of hors d'oeuvres in front of you.

It's important that you don't lose sight of your dieting goals. Remind yourself of all the progress that you've made. Keep your goals in the forefront of your mind. Be aware that the holidays can be a time of emotional eating. Sometimes stress, family conflict, or even depression can be triggered. If this happens to you, try to address the root of your problems with solutions other than food or drink.

Step #2: Use Strategy

It's important to use strategy when approaching the many celebrations held this time of year. With night after night of parties and events, you'll need to pace yourself in order to keep your diet on track.

The most obvious, and effective strategy is to not arrive at the party hungry. Instead, eat a small low-calorie snack ahead of time to prevent overeating. When it's time for extreme measures, wear tight-fitting clothes around your waist so there's not much room for expansion!

Another idea is to chew gum before and after a meal, so you won't be tempted to overindulge in appetizers and desserts. During the party, don't stand right next to the food table, instead keep a safe distance. And before you get a plate of food, choose your selections wisely. Use a small plate instead of a large dinner plate and don't go back for seconds!

Another important strategy is figuring out how to get in the gym between parties. Finding room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

Step #3: Moderation, Moderation

I'm not suggesting that you deprive yourself of all the foods you love, as this will likely lead to a spurge that ruins all your good intentions. Be smart about what you choose to eat. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.

Some of your favorite indulgences may only come around this time of year. This may cause you to want to overindulge before it's too late. Instead of stuffing yourself, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don't just eat something because it's on the buffet.

Also, be sure to limit the amount of alcoholic beverages you drink. While you may not know it, they're filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season and start 2014 off right!

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email today to get started on my best available program.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Talk soon!

BBQ Meatballs

Wed, 06 Dec 2023 12:00:00 GMT

A Great recipe for any season, but how fun for the holiday party...

BBQ Meatballs

Here's a wonderful protein-packed snack recipe. The addition of homemade BBQ sauce takes these meatballs from regular to extraordinary. Enjoy as a power snack or throw a couple on a pile of greens for a light meal. Makes: 18

Here's what you need...

2 beaten eggs
1/2 cup blanched almond flour
1/4 cup flax meal
1/2 cup onion, finely minced
2 Tablespoons coconut milk, canned, full fat
1 teaspoon Dijon mustard
1/4 teaspoon black pepper
12 oz ground cooked ham
12 oz ground raw pork
1/3 cup coconut crystals
2/3 cup organic, no-sugar-added ketchup
3 Tablespoons apple cider vinegar
2 teaspoons Dijon mustard

In a large bowl combine eggs, almond flour, flax meal, onion, coconut milk, Dijon, and pepper. Add ground ham and ground pork; mix well. Shape into 18 balls, using about 1/4 cup mixture for each ball. Place ham balls in a lightly greased 2-quart rectangular baking dish.
In a bowl combine coconut crystals, ketchup, vinegar, and Dijon. Stir until the coconut crystals dissolve. Pour a spoonful over each ham ball.
Bake, uncovered, in a 350 degree F oven about 35 minutes or until done. Transfer ham balls to a serving platter and enjoy!

Nutritional Analysis: One meatball equals: 122 calories, 7g fat, 293mg sodium, 5g carbohydrate, 1g fiber, and 9g protein

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Is sugar really that bad?

Tue, 05 Dec 2023 12:00:00 GMT

Check out what makes sugar so evil.....

Why Is Sugar So Bad?

Not only does it promote rapid fat storage, here are sugar's other dirty little secrets:

Sugar Weakens Your Immune System
Sugar Causes Insulin Resistance
Sugar is As Addictive As Hard Drugs
Sugar Speeds Up the Aging Process
Sugar Raises Your Risk of Disease
Sugar Is Empty Calories

Eliminate sugar cravings in 3 days or less.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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7 Ways To Crave Less Sugar

Mon, 04 Dec 2023 12:00:00 GMT

Sugar, the sweet treat that does so much damage to your body

If I were to award a single food item with the title of ‘Fastest Way To Pack On The Pounds', hands down the winner would be refined sugar.

We have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. That's more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever…

One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that it's important to cut those processed and packaged convenience foods out of your diet.

Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently. But there is hope.

Here are 7 Ways To Crave Less of that Sugar that you're eating that's killing your results and keeping you from attaining your goal weight:

1) Eat More Protein
A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around baked chicken breast, and make snacks hard boiled eggs or baked meatballs. Try the recipe below for a protein-packed, sugar-busting snack.

2) Avoid Artificial Sweeteners
One of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened beverages don't impact your fat loss results. Sorry to be the bearer of bad news, but the truth is that the diet soda you're sipping is making it harder for you to reach your goal weight. While the diet soda itself doesn't contain calories, it has been proven to cause cravings for sugary foods. Put down the diet soda and instead pick up a refreshing bottle of spring water.

3) Steer Clear Of Saboteurs
The sad truth is that people in your life will try to sabotage your low sugar diet. You'll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me – your trainer – as the bad guy who says that you need to cut back on sugar.

4) Try Dark Chocolate
For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.

5) Stick With Fruit
What's sweet, colorful and comes in hundreds of flavors? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It's amazing how satisfyingly sweet fruit is – it's truly nature's candy.

6) Change Your Palate
As you begin to limit your intake of refined sugars, you'll find that your tolerance for sugar decreases. This means that something that didn't taste sweet before – say a green apple – now has uncanny depths of sweetness. What's happening is that your sweet receptors are becoming more finely tuned, now that you're not overwhelming your palate with sickly-sweet refined sugar.

7) Workout Like You Mean It
A regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is an even more powerful feel-good-feeling than the pleasure gotten by indulging in sugary foods.

Make challenging, consistent exercise a part of your life by signing up for my fitness program. I'd love to get you to your goals using my results-driven method.

Simply call or email me today to set up your first workout.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Cleansing Squash Soup

Sun, 03 Dec 2023 12:00:00 GMT

Perfect time for an old favorite - Cleansing Squash Soup

This simple, cleansing squash soup recipe is an amazing recipe to rely on this holiday season for two reasons...

First, it's the perfect light meal to eat before you go out to your holiday party. You’ll make better food choices and will have less room for the fattening foods when you’ve already filled up on this guilt-free soup.

Secondly, this soup makes a wonderful day-after-the-big-party meal, when you want to keep things low-calorie, simple and cleansing. It freezes well, so make lots and save some for later. Servings: 6

Here’s what you need...

Nonstick cooking spray
1 red onion, chopped
6 cups vegan vegetable broth
3 green zucchini, chopped
3 yellow zucchini, chopped
dash of salt and pepper
12 oz frozen butternut squash, defrosted
1 cup unsweetened coconut milk
juice from 1/2 a lemon
dab of plain Greek yogurt
Spray the bottom of your soup pot with nonstick spray, and sauté the onion until soft. Add the broth, zucchini, salt and pepper and cook until zucchini is soft.
Use your hand blender and puree the soup until smooth. Add the butternut squash.
Remove from heat, add milk and lemon juice.
Put a dab of yogurt in each bowl and swirl with a spoon.
Nutritional Analysis: One serving equals: 122 calories, 1g fat, 402mg sodium, 26g carbohydrate, 3g fiber, and 5g protein

Motivate your friends, family and co-workers!

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Ditch Liquid Calories Today..'Kinda'

Sat, 02 Dec 2023 12:00:00 GMT

This Trick Reduces Liquid Calorie Count...

While you’re out enjoying the season with good cheer, be aware of the many liquid calories that you’ll encounter. These sneaky, liquid calories quickly turn into an unwanted increase in body fat.

From champagne to cocktails, hot cocoa to eggnog, all of the classic holiday drinks are filled with sugary calories. So here’s the trick that reduces these calories:

Slow down your consumption by drinking a full glass of water in between each calorie-filled drink. This technique allows you to enjoy the tasty drinks of the season while keeping you hydrated and reducing your liquid calories by 50%!

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Just Say NO to Food Pushers

Fri, 01 Dec 2023 12:00:00 GMT

This time of year it seems that everyone turns into a food pusher.

You know what I'm talking about...

Here, taste these cookies. I got you this tower of chocolate for Christmas. Here's a dish that you have to try...I made it myself!

Unfortunately, the holidays are a time when food pushing is not only accepted, but is expected. Rather than give in, and end up gaining 5-10 pounds of fat this holiday season, arm yourself with these 5 clever ways to stop food pushers in their tracks.

Food Push #1: "Try this new treat I made, you'll love it!"

I'm Stuffed Response: "I wish that I had room right now, but I'm stuffed."

Why being stuffed works: Your delightful food pusher cannot refute your statement about being full. If they persist, then let them know that having one more bite would push you over the brink of being uncomfortably full.

Food Push #2: "I know this dish is your favorite! Hand me your plate."

Stalling Response: "I really can't wait to try some in a little bit."

Why stalling works: You didn't directly turn down the pusher's offer, so they feel that they've won and will likely drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it, the decision is yours.

Food Push #3: "Take these treats and leftovers home!"

Take a Break from Cooking Response: "Thanks, but I want you to keep the food so that you can take a break from all the cooking you've been doing."

Why saying they'll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they'd really love to have leftovers for themselves. Compliment their cooking and let them know that you think they deserve a break over the next few days, then stick with your clean eating plan.

Food Push #4: "You are obsessed with dieting. Just take a break today."

Thank You For Noticing Response: "Thank you for noticing all of the healthy changes I've been making! It's not easy, but I'm on track with my goals and it's all worth it. Your support means a lot."

Why saying thank you works: True, the dieting comment was probably made passive aggressively, but you are free to take it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness. Your good influence may even rub off!

Food Push #5: "I only make this dish once a year – you MUST eat some!"

I Want to Live Long Response: "Wow, that looks amazing! I'm going to skip it this year so that I can live to see many more wonderful holidays with you."

Why wanting to live long works: When said with good humor, this drives home a serious point. You are eating healthy so that you will be around for many more holidays to come to enjoy with your loved ones. No one can deny the importance of this!

Take control of your eating this holiday season, and don't ever let food pushers decide what you're going to eat. By using the responses above you'll be able to eat fewer calories and will avoid the typical holiday fat gains in order to start the New Year off right!

Remember that exercise is just as important as healthy eating when it comes to achieving your fat loss and fitness goals. During the next few weeks it's more important than ever to stick with a regular, challenging exercise program.

If you aren't already one of my beloved clients, I'd love nothing more than to get you started on the fitness program that will begin your personal body transformation.

Call or email today to get started – I'm looking forward to hearing from you.

Talk soon!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

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The 12 Days of Christmas –Washboard Abs Edition

Thu, 30 Nov 2023 12:00:00 GMT

The 12 Days of Fitness is upon us - take advantage NOW

Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa.

I know what's on your list this year and it isn't found at your local department store.

You're wishing for washboard abs—so I've put together "The Twelve Days of Christmas –Washboard Abs Edition" just for you.

On the First Day ...Give yourself the gift of Burpees.
Created in the 1930's by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

On the Second Day ...Give yourself the gift of Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

On the Third Day ...Give yourself the gift of a Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day ...Give yourself the gift of Reduced Salt.
Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day ...Give yourself the gift of Oblique V-Sits.
Who really wants a muffin top? You don't, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day ...Give yourself the gift of Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.

On the Seventh Day ...Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

On the Eighth Day ...Give yourself the gift of No Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.

On the Ninth Day ...Give yourself the gift of Hanging Leg Raises.
This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

On the Tenth Day ...Give yourself the gift of No Grain.
If you're serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day ...Give yourself the gift of Mountain Climbers.
Here's another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day. ..Give yourself the gift of Washboard Abs.
Contact me about my tummy flattening programs that will get you those washboard abs that you're wishing for. Call, email or click TRANSFORM today to get started.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Here's what you need.....

Thu, 30 Nov 2023 12:00:00 GMT

Guilt-Free Kale Chip Snack

Here's what you need

Motivate your friends, family and co-workers!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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5 Fitness Snacks

Wed, 29 Nov 2023 12:00:00 GMT

Try these healthy snacks in place of the crappy, unhealthy, highly processed, high fat, high salt, etc. Go do it and have fun and enjoy :)

Hard Boiled Egg and Sliced Veggies.
Sliced Apple and Almond Butter.
Natural, Low Sodium Jerky.
Seasonal Berries with 1/4 cup of Almonds.
A Bag of Homemade Kale Chips. See recipe below.

For more healthy tips and to get your fitness on - Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

The Snack Trap

Tue, 28 Nov 2023 12:00:00 GMT

The Snack Trap

We've all heard that snacking is great for the metabolism...but have you taken it too far?

In other words, your excessive snacking may be killing your fitness results.

Let's face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat.

Even if you're eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing.

Here's what you need to know to avoid The Snack Trap:

1) Calories Count. Even when you're snacking on "healthy" food, you've got to keep track of how many calories that you're taking in. Almonds are healthy, but if you down 800 extra calories in them you'll quickly gain weight.

2) Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.

3) Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you'll quickly be hungry again.

4) Don't Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips...basically any guilty snack food you could think of. The premise is that since you're only eating 100 calories, the snack is healthy. I'm sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome.

5) Use The 'Is It Real' Test. As a rule of thumb, you should use the "Is it real?" test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it's good for you. If your snack can't go bad, then it's bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

6) Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.

Now you know how to snack in a healthy way that will not derail your fitness goals.

Remember that exercise plays a huge part in getting in shape and losing weight.

Call or email me today to get started on a results-driven exercise program.

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Blackberry Chicken

Mon, 27 Nov 2023 12:00:00 GMT

This recipe makes a wonderfully healthy family meal. Use organic berries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad. Servings: 4

Here's what you need:

For the Chicken:

1.5 pounds organic, skinless, boneless chicken tenders
1 cup organic blackberries
1/4 cup coconut aminos (or soy sauce)
1/4 cup plum vinegar
1 Tablespoon olive oil
1/8 cup yellow onion, minced
4 garlic cloves, minced
1 packet Stevia
Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
Combine the rest of the ingredients in a high speed blender until smooth.
*optional* Strain the seeds from marinade (If you don't mind the crunch, then leave the seeds in!)
Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.
For the Blackberry Sauce:

1 TBL coconut oil
1 cup organic blackberries
1 packet Stevia
1 Tbl plum vinegar
In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
*optional* Strain the seeds from the sauce (If you don't mind the crunch, then leave the seeds in!)
Serve over the cooked chicken.

Nutritional Analysis: One serving equals: 287 calories, 7g fat, 655mg sodium, 15g carbohydrate, 5g fiber, and 36g protein

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Monkey See, Monkey Do

Sun, 26 Nov 2023 12:00:00 GMT

If you don't eat right, neither will your children.

As much as you'd like to see the kids enthusiastically eating a pile of green veggies, you'll need to be the first one to dig in. The easiest way to model healthy eating habits is to eat most of your meals at home.

When you eat out, the kid's menus options are mainly fried and carbohydrate-filled, and most come with a sugary beverage. When you make your own meals at home center the meal around a lean protein, such as chicken or fish, and then add in lots of colorful veggies.

Make Fitness a Family Affair

Sat, 25 Nov 2023 12:00:00 GMT

Make Fitness a Family Affair

Today childhood obesity is a major concern among parents and the medical community. This generation of kids is less active and more obese than any generation before.

Wouldn't it be great if your kids naturally enjoyed exercise? If this were the case then childhood obesity wouldn't be the looming problem that it is.

As adults we exercise to improve health, stay fit, and control weight. But what motivates a child to be physically active? Fun. Ultimately, if children and adults enjoy an activity, they're more likely to stick with it.

As you know, an inactive child has a greater chance of becoming an inactive adult if healthy habits aren't instilled early in life. And it's never too early to start.

What better way to get your kids moving than to find a fun exercise activity your whole family can enjoy together? Your family will not only be healthier and trimmer, but will spend quality time connecting and set habits that may last a lifetime.

Just remember that exercising as a family won't look like your typical workout. Here are some fun, creative ways to incorporate exercise into the life of your family.

Make Chore Time Fun Time
Let's face it: chores and kids don't mix. Not willingly at least. Chores and fun don't usually mix, either. How can you combine chores with fitness while making it fun at the same time?

Turn up your family's favorite tunes and sing and dance while cleaning the house. Let the kids take turns choosing the music. All ages can be involved. The youngest can pick up toys or sweep the floors. The older kids can vacuum, dust, and help with laundry.

While you're at it, turn chores into a competition. Who can clean his or her room the fastest? (Without stuffing everything in the closet.)

Dance Party
Want a little more wiggle in your family exercise routine? Invite the kids' friends over for a dance party. Move the furniture out of the way, turn down the lights, and turn up the tunes! Then get moving.

Kids will have a great time with this. If you have a Wii dance game, take turns in dance competition.

Family Fitness Nights
Family fun night is often spent sitting around watching a movie or playing a board game. How can you turn family nights into fitness nights?

Go on a bike ride together. Head to a nearby trail in the woods and go on a hike. Invite another family to join you and organize a soccer game, whiffleball tournament, or relay races. Set up a badminton net in the backyard.

If there's snow on the ground, get out the sleds and head to a nearby hill. What about roller-skating as a family? Now there's a fun family workout! Let each family member take turns choosing which activity to do on family nights, but keep the nights focused on fun fitness.

Hire a Personal Trainer
Each person has different fitness needs and goals. Call or email me today to design a workout program for each family member.

Track Progress
A great way to stay motivated as a family to keep exercising is to track individual progress. If one family member needs to lose weight and another is trying to bench press heavier weight, track both of their progress and encourage them along the way.

You can also have all family members wear a pedometer and reward the person with the most steps, or choose an exercise of the month. Good choices are squats, lunges, sit-ups, push-ups, or jump rope. At the beginning of the month, each family member must perform his or her maximum number of repetitions. After a month of training, the person with the highest percentage of improvement gets a small reward.

And keep progress at the forefront with a chart on your refrigerator to track your family's fitness goals.

A Way of Life
When fitness is incorporated into everyday life, it won't become a drag or another thing to fit into your already busy schedule. Set aside just an hour two to three times a week to get moving as a family. Your kids will have fun and learn valuable life lessons.

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your family's fitness goals.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

Roasted Chicken and Veggies Dinner

Fri, 24 Nov 2023 12:00:00 GMT

Roasting a whole chicken with veggies is a wonderful meal and is much simpler to prepare than you might think. Make this recipe on the weekend and then enjoy nutritious leftovers throughout your week. Servings: 5

Here's what you need...

3 bulbs garlic
1/4 cup olive oil
salt and pepper
4 Tablespoons coconut oil, gently melted
1 Tablespoon each minced, fresh rosemary, oregano, tarragon
1 teaspoon minced garlic
zest and juice from one lemon
4 large organic carrots, cut into 1 inch pieces
3 organic zucchini, cut into 1 inch half-moons
1 cup pearl onions, ends trimmed
1 cup Brussels sprouts, halved
1 hormone-free, organic chicken
2 cups chicken broth
1 Tablespoon coconut flour
Preheat the oven to 400 degrees F.

Cut off the tips of each section of the garlic bulbs. Place the blubs in a small glass pan. Brush the tops with the olive oil and sprinkle with salt and pepper. Cover the pan with aluminum foil and set aside.
In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture aside for the veggies.

In a large bowl combine the carrots, zucchini, pearl onions and Brussels sprouts with 1/3 of the herb mixture. Season with salt and pepper. Set aside.

Rinse your chicken and pat dry. Carefully slide your hand between the skin and the breast and liberally rub some of the herb mixture. Rub the rest of the herb mixture over the top of the chicken. Season the chicken with salt and pepper and tie the legs together with kitchen string. Place the chicken on a large roasting pan, and surround it with the veggies.

Roast the chicken and veggies for 30 minutes. Reduce the oven temperature to 350 degrees F, pour 1/2 cup of chicken broth over the chicken and veggies, and place the garlic pan in the oven off to the side.
For the next 90 minutes, pour 1/2 cup of broth over the chicken and veggies every 30 minutes as it cooks at 350 degrees F.

To see if the chicken is done, poke the tip of a sharp knife between the leg and body and see that the juices run clear. Transfer the chicken and veggies to a large platter. Add a couple of the roasted garlic bulbs to the chicken platter, reserving one for the gravy.

To make gravy: Pour all of the roasting pan juices into a skillet and bring to a simmer. Remove the garlic cloves from one of the roasted blubs and smash with a fork. Add garlic to skillet. Mix in the tablespoon of coconut flour, and whisk the gravy as it simmers. Cook for 10 minutes, or until desired thickness. Season with salt and pepper.

Nutritional Analysis: 251 calories, 14g fat, 113mg sodium, 19g carbohydrate, 7g fiber, and 17g protein

Want more? Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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5 Steps to Sculpted Abs

Thu, 23 Nov 2023 12:00:00 GMT

5 Steps to Sculpted Abs

Stay Hydrated. Drink water throughout your day, rather than calorie-filled drinks.
Cut Your Carbs . Eliminate bread from your diet, as well as carb-filled snacks like pretzels or chips.
Exercise Your Abs . Perform these 5 ab exercises every other day as part of a complete, full-body workout.
1. The Bicycle Crunch
2. Reverse Crunch
3. The Crunch
4. Front Plank
5. Bird Dog
No More Sugar. Eating sweets is the easiest way to gain fat, so avoid sugar.
Make Exercise Count. To make sure your exercise routine is effective, call or email me today.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Your Plan for Sculpted Abs

Wed, 22 Nov 2023 12:00:00 GMT

Your Plan for Sculpted Abs
You're tired of the beer belly.

You want your love handles gone.

You dream of what it would be like to have a six pack.

On top of being less than attractive, excess belly fat increases your risk of diabetes and heart disease. While your midsection is one of the most difficult areas of the body to trim and tone, it can be done!

But it's going to take some work.

If your abs are completely hidden under an oversized belly, it takes more than just crunches to reveal toned muscle underneath. To burn off this extra layer of fat, you'll need to increase the intensity and consistency of your workouts and cut the junk out of your diet.

Get 30 minutes of challenging exercise 2-3 days each week. Call or email me to make your workouts more effective.

Include an ab workout as part of your every other day full body workout. What should your ab-centric workout look like?

Check out the exercises below to find what you should add to your ab routine. Include the following exercises and perform slow and controlled to fatigue (which should occur within approx 1 min).

The Bicycle
One of the best ab workouts that also works your obliques (side muscles) and back is the bicycle. Lying on a mat, put your hands behind your head and gently support your head with your fingers. Lift your knees toward your chest and lift your shoulder blades up off the floor. Twist your body toward the right, bringing your right elbow toward your left knee as you extend your right leg out straight. Switch sides by bringing your left elbow toward your right knee and extending your left leg. Continue in this pedaling motion.

Reverse Crunch
Targeting a tough area to tone—your lower abs—the reverse crunch is another great abdominal muscle workout. Lying on a mat, keep your arms at your sides with your palms facing down. Lift your knees up toward your chest until your knees are bent 90 degrees. Using your abs and avoiding a rocking motion, curl your hips and lower back up off the floor, lifting your legs toward the ceiling. Hold for several seconds and then lower your hips down. Repeat.

The Crunch
A classic exercise known for effectively toning abs, the crunch starts as you lie on your back, bend your knees, and keep your feet flat on the floor. Bend your elbows and cross your arms over your chest. Keeping your lower back on the floor, use your ab muscles to lift your head and shoulders off the floor. Hold for three seconds, lower back to the starting position, and repeat.

Front Plank
Planks work your abs as well as your back. Lying face down on the floor, place your forearms on the floor. Lift your body up on your forearms and toes, keeping your elbows under your shoulders. Using your core muscles, hold yourself up for as long as you can until lowering to the floor. Practice your planks until you can hold yourself up for 60 seconds or longer.

Bird Dog
Another exercise that works both your abs and back is the bird dog. In a kneeling position with your hands and knees on the floor, raise your left leg up behind you until it's parallel to the floor. At the same time, lift your right arm up in front of your until it's parallel to the floor as well. Hold for a second, lower your leg and arm back to starting position, lift your right leg and left arm, and repeat.

Remember that your diet plays a huge part in getting flat, sculpted abs. Cut out all the junk from your diet by eating wholesome, real foods and drink plenty of water.

Want flat abs faster? Call 269-967-6300 or email me today and I'll get you on the fast track. or click to compare my most effective, proven ab training programs "2 wks to a Tighter Tummy" , "Flat Stomach ASAP", and "32 days to a 32 inch waist" - Together we can shave the extra fat and get your washboard abs

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Low Carb Mini Muffins

Tue, 21 Nov 2023 12:00:00 GMT

Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack. Servings: 24

Here's what you need:

6 eggs
1/2 cup coconut oil, melted over low heat
1 teaspoon vanilla extract
1/4 teaspoon almond extract
1/4 cup grade B maple syrup
1 lemon, zest and juice
1/2 cup coconut flour
1/2 teaspoon salt
1/4 teaspoon baking soda
1 cup organic, fresh blueberries
1/4 cup sliced almonds
Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.
Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein

Motivate your friends, family and co-workers!

3 Tips for a Fit Holiday

Mon, 20 Nov 2023 12:00:00 GMT

Are you using these tips?

3 Tips for a Fit Holiday

Never go to a party with an empty stomach. Fill up on a healthy meal before you ever leave home.
Don't skip your workouts, regardless of how busy you are. Make it a priority.
Indulge with control.
Never participate in mindless munching.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Bonus Burn

Mon, 20 Nov 2023 12:00:00 GMT

After you exercise using HIIT, your body goes into a state of increased metabolic output. Simply put, this means that your body will continue to burn extra calories long after you have put down your last set and left the gym.

On the other hand, if you stuck with a long session of steady cardio, your calorie burning would stop quickly after you hopped off that treadmill.

I don't know about you, but I like the concept of burning more calories after I'm done exercising. Talk about a bonus!

Say goodbye to steady cardio and embrace a whole new fitness philosophy centered around HIIT.

Watch how quickly your body begins to transform.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

The Cardio Myth

Sun, 19 Nov 2023 12:00:00 GMT

There are certain fitness myths that just won't die.

These ideas are passed from one unsuspecting person to the next, a little tidbit of misinformation that does more harm than good.

I've heard them all.

There's the myth about ab crunches melting off belly fat. (Sorry folks, spot reduction doesn't exist. You've got to burn the fat from your body as a whole.)

Then there's the one that says the faster you do an exercise the better, even at the expense of form. (Ouch. This philosophy has caused many an injury. Never sacrifice form for speed.)

I've even heard one that says recovery days are not necessary. (Rest days are actually of vital importance to your recovery and weight loss.)

But of all the fitness myths out there, the one that gets under my skin the most is the belief that fat loss comes as a result of long, slow cardio sessions.

I've seen many people waste their time and effort on this one.

The truth is that intense, shorter workouts that incorporate resistance training with challenging bouts of cardio will burn fat quicker than a long, steady cardio session.

Who doesn't love to save time?

If you are still plodding away on the treadmill 60 minutes at a time then you are spending more time to get half of results.

Allow me to introduce you to a little technique called HIIT.

High-Intensity Interval Training is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.

The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all it allows you to burn more calories.

There you have it-all you need to know to take your workouts to the next level.

Do you have questions about using HIIT to get better results? I would love to hear from you.

****If you really want to experience Less is More - contact me about ReHIT - it' requires just 40 Seconds of effort to produce the cardio benefits of a 45 min Run - If you want to eliminate the time excuse - contact me.

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your fitness goals.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Just 7 Days

Sat, 18 Nov 2023 12:00:00 GMT

How quickly does a week fly by? Pretty fast, right?

When you decide to eat only real food for 7 days you will be amazed at the positive improvement that you feel and see in your body.

Do this challenge for yourself.

In one short week you could be in the same, worse, or you could be leaner and excited.

The choice is yours.

I'm here for you if you need a little extra:

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Grain-Free Rice

Sat, 18 Nov 2023 12:00:00 GMT

Just because you're giving your body a break from grains this week doesn't mean your dinner will be rice-less. Fresh, organic cauliflower makes the perfect base for grain-free rice. Serve with a side of lean meat and a fresh garden salad for a low carb, real food meal. Servings: 4

Here's what you need...

1 head organic cauliflower
1 Tablespoon coconut oil
Salt and pepper
Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor.
In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.
Nutritional Analysis: One serving equals: 66 calories, 3g fat, 87mg sodium, 7g carbohydrate, 4g fiber, and 3g protein

Motivate your friends, family and co-workers!

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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One Pot Chicken and Veggie Dinner

Fri, 17 Nov 2023 12:00:00 GMT

Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean. Servings: 5

Here's what you need:

2 cups butternut squash, cubed
2 Tablespoons coconut oil
1 pound organic chicken breast tenders
1/2 teaspoon salt
1 teaspoon dried basil
1 teaspoon crushed rosemary plus a dash more
1/2 teaspoon sweet paprika plus a dash more
1/2 teaspoon dried thyme plus a dash more
1/4 teaspoon garlic powder
dash of pepper
1/4 teaspoon celery seeds
1/2 teaspoon dried parsley
pinch of ground cumin
3 organic zucchini, cut into half moons
2 large heirloom tomatoes, chopped
1 yellow onion, chopped
4 garlic cloves, minced

In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.
Nutritional Analysis: 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein

Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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The Real Food Challenge

Fri, 17 Nov 2023 12:00:00 GMT

Processed foods, additives and chemicals are inferior to real food and are potentially harmful to your health.

So why do you still eat it?

Why do you still eat that packaged granola bar and snack on those whole grain crackers? You may think that heart healthy label means something, but it doesn't hold a candle to real food.

What is Read Food?

Here's an easy way to tell if your food is real or not: If your food can go bad, it's good for you. If your food can't go bad, it's bad for you.

Real food is fresh and unprocessed.

The Real Food Challenge

This real food challenge has the potential to change your body forever. Take the next 7 days to ONLY eat real food. One week is a very short time in the grand scheme of things, and I know you can do this.

Just try it for one week to see and feel the difference in your body.

The Rules

During the next 7 days you will avoid eating all of the following food items:

Bread
Grains
Rice
Crackers & Chips
Packaged snacks
Sugar & Corn Syrup
Soda Pop
Packaged Bars
Baked Goods
Candy
Here's a list of the real foods that you will eat instead:

Seasonal, organic Vegetables
Seasonal, organic Fruits
Lean, organic meat, fish & eggs
Nuts and Seeds
Those four categories of food can be combined into endless, flavorful combinations. Check out the following meal ideas:

Breakfast:Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day.

Scrambled organic eggs, sliced tomato and a handful of seasonal berries.
Half of a dressed avocado and a few slices of nitrate-free bacon.
Pancakes made with coconut flour and topped with chopped nuts.
Lunch:   Plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you.

Dark baby greens topped with chopped chicken breast and diced tomatoes.
Albacore tuna (packed in water), mixed with finely chopped cucumber over cauliflower rice. (See recipe below)
Turkey and Spinach Salad
Dinner:   Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories.

Grilled white fish, sautéed spinach and almond bread.
Baked chicken breast with steamed broccoli and quinoa.
A big bowl of arugula topped with sautéed asparagus and sliced hardboiled eggs.
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other (very important) half of the equation. 

Your exercise routine should be challenging and should be done on a regular basis.

Call or email me today and we will get you started on the exercise program that will reshape your body!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

5 Top Reasons to Exercise

Thu, 16 Nov 2023 12:00:00 GMT

Here you go, 5 more motivating reasons to start a challenging exercise program today:

Exercise makes you feel better about yourself.
Exercise improves your mood.
Exercise reduces the risk of chronic disease.
Exercise eliminates unwanted pounds.
Exercise improves longevity.

Did you really need to hear these??????

Now get ahold of me and we'll take your strength training and total fitnbess to a whole new level.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Are you "Active" or are you Fit?

Wed, 15 Nov 2023 12:00:00 GMT

You wouldn't believe the number of excuses that I get from people on why they don't exercise.

Often times their reason is self-inflicted: I don't have the time.

Sometimes it's procrastination: I'm going to start as soon as tax season ends.

And occasionally the reason is downright funny: I don't like to sweat.

As you can imagine, I point out to these well meaning excuse-makers that, despite their legitimate reason not to, exercise is a vital part of cultivating a strong, healthy and attractive body.

In fact, if they would just exercise 2 to 4 times each week they would feel a dramatic improvement in their daily life, starting with renewed energy and strength.

I then bring up the health benefits and explain how many of their health problems would improve. I talk about how great they will feel, and look, dropping those extra pounds and rediscovering a slender figure.

However, there was an excuse that would always stump me.

The sneaky excuse of 'being active': Oh, I don't need to exercise with a personal trainer - I'm very active. I play golf and tennis and Wii.

Well, that is a good excuse, right? Golf, tennis and Wii are all active sports that burn calories. Maybe they can be fit without doing any other exercise...

Then I started noticing a trend.

The 'golf' people couldn't touch their toes in a simple flexibility test. The 'tennis players' couldn't jump rope for 60 seconds. The 'Wii players' needed a week to recover from a one mile jog. The so-called 'active' people encountered injury after injury.

And then it hit me.

You can't become fit simply by being active.

Only by being fit can you become more active.

To be lean and to maintain a level of fitness there is no substitute for a consistent, challenging exercise program. It's the only way, folks.

To truly be fit is when your body is able to do whatever you ask of it. This comes from a combination of flexibility, strength and endurance.

So, do you exercise?

Or are you fooling yourself with the idea of 'being active'?

How do you feel about your current level of fitness? Are you able to do each and everything you want? Or do you end up opting out of activities that you know would be too challenging?

If you've used the excuse of 'being active' in the past, take a minute to reconsider your position. Don't bank on your 'active' lifestyle with the hope of true results.

Contact me today to start an exercise program that will make you truly fit.

And if you're furthest from active but simply want to lose those extra inches and pounds, make the decision to call or email me today.

As they say...there's no trial run in the game of life.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Homemade Chicken Noodle Soup

Tue, 14 Nov 2023 12:00:00 GMT

This chicken soup recipe is made without added carbs like noodles or potatoes. It's filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day. Servings: 8

Here's what you need...

1 Tablespoon coconut oil
1 medium organic yellow onion, chopped
3 carrots, grated
2 celery stalks, finely chopped
1 Tablespoon curry powder
2 garlic cloves, crushed
2 quarts chicken broth
3 cups diced roasted chicken
1 bay leaf
1 organic apple, chopped
dash of salt and pepper
1/2 teaspoon dried thyme
zest from 1 lemon
2 cups unsweetened coconut milk

In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.

After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.

Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.
Nutritional Analysis: One serving equals: 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein

Motivate your friends, family and co-workers!

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Be Informed

Mon, 13 Nov 2023 12:00:00 GMT

Resources are available to help you determine the healthiest fast food choices. Being ignorant of the facts is one of the main reasons you'll wind up making unhealthy food choices.

Many restaurants display nutrition information in the restaurant or on their website. Get online and find a site that compares several restaurants at one time. Other great sites list restaurant menu items that cater to certain dietary needs such as allergies, diabetes, heart disease, or weight management.

Better yet, download a mobile phone app with nutrition information by restaurant, and when you must go out, choose accordingly!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Healthy Fast Food: Fact or Fiction?

Sun, 12 Nov 2023 12:00:00 GMT

Sounds too good to be true, right? Fast food that is healthy?

Fast food has a reputation for being high in trans fat, saturated fat, sodium, and calories, while having next to no healthy ingredients. For example, one loaded hamburger, fries, and pie contain more saturated fat than you should eat in two days.

However, things are changing. The past few years have seen many fast-food restaurants make a concerted effort to improve their menus. As a result, many restaurants now offer low-fat options and fresh ingredients. Choose wisely and you no longer have to sacrifice a healthy meal for the sake of convenience.

But to do this, you must be an informed customer, resist menu temptations, and make healthy choices when it comes to fast food. Finding a nutritious, cheap, convenient meal may be a challenge, but it can be done.

Beware!

...of menu lingo. Steer clear of meals labeled fried, breaded, basted, creamy, crispy, batter-dipped, au gratin, scalloped, or Alfredo. These dishes are usually high in unhealthy fats, sodium, and calories.

Instead, go for lean meat options that are broiled or grilled and fresh or steamed veggies. If needed, special order your food to be prepared in a healthier manner.

...of extras. A salad may seem like a low-fat option until you drown it in fried toppings, high-fat dressing, and cheese. A deli sandwich is a great choice until you add the mayo, spreads, and cheeses. The same goes for a baked potato. What about the butter, cheese, bacon, salt, and mountain of sour cream?

Simple, fresh ingredients are best. Ask for dressings and toppings on the side so you can monitor how much is added.

...of portion sizes. A single serving at many restaurants could feed an entire family. The average meal at a fast-food joint can contain more than 1,000 calories. Extra large options should be replaced with smaller portions or shared with family or friends. Don't forget the calories contained in your drinks. Often overlooked, the calories in sodas and sweetened beverages add up quickly.

Try unsweetened iced tea or lemon water instead.

...of buffets! Even if you choose the salad bar, buffets set the stage for overeating. You may just want to eat your money's worth, but chances are, you'll eat more than you need.

After finishing your meal, wait at least 20 minutes before heading back for seconds. Your body needs time to tell your brain your stomach is full.

...of eating on the run. Isn't this what fast food is all about? Unfortunately, when you're in a hurry and aren't thinking about what you're eating, you tend to overeat and overindulge.

Slow down and chew slowly. Your food will digest easier and you'll most likely eat less. Remember, it takes time for your brain to get the message that you're satisfied. So chew well and give your brain the chance it needs.

Be Smart

Knowing is half the battle. The other half is making the right choices. Depending on your health condition, it may be OK to splurge every once it a while, but a habit of double-patty, greasy burgers and large fries every week will hurt your body.

Instead, choose a single-patty burger or a grilled chicken sandwich. In place of a milkshake, go for the yogurt parfait. Rather than French fries, opt for a baked potato or side salad. (Just be sure to choose smart toppings.)

Fast Food Shouldn't Be the Norm

While there are healthier options available these days at fast-food joints, nothing is as fresh and nutritious as a home-cooked, low-fat meal. Save the fast-food meals for rare occasions when there's no better option.

Remember that exercise is a huge part of the equation when it comes to achieving weight loss.

Call 269-967-6300 , or email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy me today and we will get you started on the exercise program that will reshape your body.

Or jump over to my YouTube page and watch, like, subscribe

https://youtube.com/watch?v=J0d8-mAXmoo

Turkey, Mint and Spinach Salad

Sat, 11 Nov 2023 12:00:00 GMT

Fresh orange juice, mint, apple and grapes make this turkey salad something special. This recipe is perfect to use leftover roasted turkey from your holiday meal, or even leftover chicken. Be sure to use organic ingredients to get the most flavor and nutrients. Servings: 4

Here's what you need:

2 cups shredded roasted turkey
1 organic apple, chopped
2 organic celery stalks, chopped
1/4 cup fresh mint leaves, finely chopped
1 cup organic, red grapes, halved
4 cups baby spinach
Dressing

1/4 cup olive oil
1/4 cup fresh squeezed orange juice
1 Tablespoon orange zest
Stevia to taste
1 Tablespoon Dijon mustard
dash of salt and pepper
In a small bowl whisk the olive oil, orange juice, orange zest, stevia, Dijon, salt and pepper.
In a medium bowl combine the turkey, apple, celery, mint and grapes. Toss with the dressing.
Prepare each plate with a pile of spinach. Top with the turkey salad mixture.
Nutritional Analysis: One serving equals: 289 calories, 15g fat, 795mg sodium, 13g carbohydrate, 2g fiber, and 25g protein

Motivate your friends, family and co-workers!

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Making 2024 Your Best Year - We're starting Pre-Thanksgiving

Fri, 10 Nov 2023 12:00:00 GMT

There's really no better time to start planning you New Years Makeover then TODAY, RIGHT NOW, THIS SECOND!

What are you going to do differently in 2024? You're going to START NOW! That's different.....

Are you going to reduce your stress level?

Are you going to improve your diet?

Are you going to take exercise more seriously?

Or will you allow the next 365 days to pass by without changing a thing?

If you haven't put any thought into it, then do so now. I know your focus is on Thanksgiving, but I believe in you and I'm sure you can combine your NEW life and plan Thanksgiving together.

The fact is that you will age and change in 2024, and next year on 12-31-24 you will be slightly (or dramatically) different than you are today.

The cool thing about a New Year is that it gives us the opportunity to reflect over our life, to acknowledge where we are and where we want to be headed.

If you would like to be headed in the direction of improved health, lowered weight and increased strength, then here are 17 suggested changes for you to apply in 2024:

1) Exercise 2 more hours each week than you did in 2023.
2) Go to bed and wake up at the same time each day.
3) Drink less alcohol.
4) Sign up for one of my time-tested fitness programs.
5) Stop drinking and eating artificial sweeteners.
6) Use heavier dumbbells.
7) Eat less bread, or even eliminate gluten from your diet.
8) Train for a 5K, 10K or a marathon.
9) Eliminate corn syrup from your diet.
10) Exercise at least 4 times each week.
11) Eat healthy, simple dinners at home.
12) Do not eat fast food.
13) Drink less caffeine.
14) Eat more protein and fiber.
15) Drink water throughout your whole day.
16) Do not eat packaged snack foods.
17) Contact me for motivation and support.

Now come up with a few of your own. I know there are some ideas that popped into your mind while you were reading my list.

Take a minute to jot those down.

Step back and re-examine the list. Which of these changes are you going to make your own?

I certainly don't expect you to make all of these changes – though the more you do, the greater your transformation will be.

Remember, like I mentioned above in #4 and #17, I'm here to offer you the instruction, support and motivation you need to make 2024 the year of your dramatic transformation.

Wishing you great health and happiness this year.
Make It Official
Once you've decided which healthy changes you plan to make in 2024, it's time to make it official.

Write it down, post it up, make it your status, tweet it, shout it from the rooftop, text your friends, put it in your journal, tell your mom, meditate on it and then....do it! (DO IT NOW) Get a jumpstart on the crowds packing the gyms in January, start today and be fit by Dec 31, 2023.

Need guidance? Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Bacon Wrapped Scallops

Thu, 09 Nov 2023 12:00:00 GMT

Here's a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates. Servings: 12

Here's what you need...

4 Tablespoons coconut oil
3 cloves garlic, minced
dash of sweet paprika
dash of salt and pepper
6 slices nitrate free bacon, cut in half lengthwise
12 fresh scallops
Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.
Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.
Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.
Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.
Serve immediately.
Nutritional Analysis: One serving equals: 78 calories, 5g fat, 103mg sodium, 0g carbohydrate, 0g fiber, and 6g protein

Motivate your friends, family and co-workers!

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Party Survival Guide

Wed, 08 Nov 2023 12:00:00 GMT

Tips, Tips, and more Tips.....

Use these quick tips to avoid overeating at your holiday party:

A plate of appetizers is considered a meal. Don't load up on appetizers and then sit down to a full meal.
Survey all of your food options before beginning to eat. Choose a few of your favorites and then fill the rest of your plate with greens.
Liquid calories count. Stick with only one calorie-filled drink and then switch to water.
Eat a sensible meal before you arrive at the party. This will cut down on party food calories.

Boost Healthy Eating Choices

Mon, 06 Nov 2023 12:00:00 GMT

You Can Do It!

In order to make healthy eating choices a no-brainer, empty out your kitchen of any and all junk food items. Throw out the processed, sugar-filled and carbohydrate-rich junk food items that have been contributing to your weight gain.

Now replace all of the junk items with healthy replacements. Whole, fresh food items like fruit, vegetables, lean protein, eggs, seeds and nuts. The closer an item is to its natural state, the healthier it is for you. Stay clear of "health food" that come packaged and processed.

Prosciutto and Melon Skewers

Sat, 04 Nov 2023 12:00:00 GMT

YUM!

This is a great snack or appetizer to enjoy this holiday season. It's especially important this time of year to stick with food that is made with real, wholesome ingredients. Servings: 12

Here's what you need...

8 fresh mint leaves, minced
dash of salt and pepper
2 teaspoons lime juice
1 teaspoon agave nectar
24 cantaloupe balls
24 red grapes
12 slices prosciutto
In a medium bowl combine the minced mint, salt and pepper, lime juice and agave nectar.
Add the melon balls and toss to coat. Place in the fridge for 15 minutes.
Fold each slice of prosciutto twice, so that the width gets smaller. Push the prosciutto onto a skewer, add a melon ball and a grape, then fold the prosciutto over and repeat with another melon and another grape. Repeat with the remaining ingredients.
Nutritional Analysis: One serving equals: 42 calories, 2g fat, 152mg sodium, 3g carbohydrate, 0g fiber, and 3g protein

Motivate your friends, family and co-workers!

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Redirect Attention

Fri, 03 Nov 2023 12:00:00 GMT

Zig or Zag - just shake it up!

If your family gatherings normally revolve around food, it's time to begin a new tradition. Take the focus off of food, get people away from the buffet table, and do an activity that everyone will enjoy. Play a game, make a holiday craft, dance to your favorite holiday tunes, play a motion-based video game, go ice skating, build a snowman, or go sledding.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Beat Holiday Pounds

Thu, 02 Nov 2023 12:00:00 GMT

It's serious holiday season and you need to fight to win!

What do holiday parties and get together all have in common?

Food and drinks...high-calorie food and drinks, that is!

No wonder most people gain weight during the holidays.

Everywhere you turn, you're surrounded by sweet temptations - holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don't forget the drinks. Eggnog and alcoholic beverages are loaded with calories.

Want to sidestep those holiday pounds?

Stay Focused

Yes, the holidays bring yummy foods and drinks, but friend gatherings and family traditions aren't about food. Before a party, remind yourself what the holiday season is all about - friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d'oeuvres in front of you.

Second, stay focused on your dieting goals. Remind yourself of where you've come from and where you're going. Keep your goals in the forefront of your mind. A few bites of food aren't worth hours on the treadmill.

The holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. Learn to address the root of your problems with solutions other than food or drink.

Strategize

Is your holiday social calendar filled with night after night of parties and events? It's time to come up with a plan. If you want to keep your diet on track, you'll need to pace yourself. Don't come to a party hungry but eat a small low-calorie snack ahead of time. Otherwise, you'll overeat. When it's time for extreme measures, wear tight-fitting clothes around your waist so there's not much room for expansion.

Before and after a meal, chew gum so you won't be tempted to overindulge in appetizers and desserts. During a party, don't stand right next to the food table, but keep a safe distance. And before you get a plate of food, choose your plate wisely. Go with a small plate instead of a large dinner plate and don't go back for seconds!

Another important strategy is figuring out how to get in the gym between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

Wise Choices

Be smart about what you choose to eat. Don't deprive yourself of all the foods you love or you'll likely spurge and ruin all your good intentions. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.

The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they're gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don't just eat something because it's on the buffet.

Also, be sure to limit the amount of alcoholic beverages you drink. While you may not know it, they're filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Fig, Goat Cheese and Bacon Appetizer

Wed, 01 Nov 2023 12:00:00 GMT

Welcome back to your healthy eating program.

One Holiday is over, but you know another one is right around the corner and here's a great recipe to bring to your next holiday party. Fresh fruit, nitrate-free bacon crumbles and high-quality goat cheese crumbles make a tasty appetizer that is gluten-free and caveman-friendly! Servings: 6

Here's what you need:

6 figs, halved
1 Tablespoon balsamic glaze
6 Tablespoons goat cheese
1 slice nitrate free bacon
Preheat oven to 350 degrees F.
In a medium skillet cook the bacon until crispy. Allow to cool then crumble.
Lightly grease a baking pan with olive oil.
Halve the figs and line, cut side up, on the prepared pan.
Drizzle balsamic glaze on the cut side of each fig. Sprinkle with goat cheese and bacon crumbles.
Place in oven for 5-8 minutes. Serve immediately.
Nutritional Analysis: One serving equals: 98 calories, 3g fat, 68mg sodium, 14g carbohydrate, 2g fiber, and 4g protein

Motivate your friends, family and co-workers! Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Weight Gain Season Begins!

Mon, 30 Oct 2023 12:00:00 GMT

The Weight Gain season is here -What can you do???/

It's here—whether you're ready or not. Just look at the seasonal shelves in your favorite store. Retailers like to call it ‘holiday season' but let's be more accurate.

Weight Gain season begins now and runs straight through New Year's.

The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours.

Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you'll be too busy to put a plan into action.

So let's take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches.

1) Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won't do it, you need to promise to others so that you won't drop the ball.

Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I'll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
Join a class – You won't be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training.
Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down.

When looking for an exercise buddy consider the following questions:
- Do they share your fitness goals?
- Are they fairly encouraging?
- Do they give up easily?
- Are they at your fitness level?

2) Part Two: Your Diet Plan.The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I'm not saying that you shouldn't indulge in any seasonal treats, but use moderation. Don't use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year.

Don't bring edible treats to the office or to parties. You know that the leftovers will come home and you'll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.
When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.
Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.

Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you're in a social situation that involves sweets just eat one, and enjoy your treat slowly.

You don't have to gain weight this holiday season. The key is your mindset.

If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn't have to exercise' then you'll enter the new year a few pounds heavier, a little less healthy, and with lower energy than ever before.

I believe that you deserve better. I believe that you should enter the new year in better shape than you are today, healthier than you've been in a long time, and with more energy than you thought possible.

I'm here to help – call, email or click TRANSFORM to set up a fitness consultation with me or get started with your online training immediately. I'd love to show you how to transform your body over the weeks to come

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Now!

Your Holiday Survival Strategy!

Mon, 30 Oct 2023 12:00:00 GMT

I really can help you through the toughest times.

There's no denying that the holidays have arrived.

Lights have been strung, gifts are being wrapped and holiday treats are everywhere.

It's no secret that most people gain 5 to 10 pounds over the next month. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable...right?

Not so fast.

I've come up with a survival strategy to keep holiday pounds from making a permanent home on your hips.

This strategy is very simple. I'm not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic...

Golden Tip to Avoid Holiday Pounds: Spend the next 4 weeks eating like a caveman, with 2 daily exceptions.

Here's why: Holiday pounds are caused by eating too many foods that are high in carbohydrates and simple sugars.

You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.

This is what you would eat...

As many fresh and fiber-filled vegetables as you want.

Load up on salads.
Enjoy vegetable side dishes.
Just no starchy vegetables like potato or corn.
Lots of lean, protein-filled meats and eggs.

Stick with meat that has been roasted, barbequed, or baked.
Avoid fried meats and eggs.
Fruits, nuts and seeds in moderation

Fresh fruit for a delicious dessert.
A handful of nuts or seeds for a snack.
Don't eat sugar-added fruits, nuts or seeds.
Then enjoy 2 small exceptions...

Bread or grain product: No larger than the size of your hand.
Starchy vegetables: Half of a cup.
Baked goods: Should fit into the palm of your hand.
Candies or confections: The smaller the better.
Holiday drinks: 8 ounces.
This plan works because it allows you to indulge in 2 exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to feeling obligated to eat everything in sight.

When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those.

Remember, I'm here to help you meet your fitness and weight loss goals.

Call 269-967-6300, email: info@fitnessprosbattlecreek.com today to get started on a fitness program that will turn your holiday weight gain into a holiday slim down.

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

More Choices :)

Sun, 29 Oct 2023 12:00:00 GMT

another option, choices, it's all about choices

Boost Healthy Eating Choices

Teriyaki Chicken Plate

Sat, 28 Oct 2023 12:00:00 GMT

This is how you do it.....

This recipe is very flavorful and is filled with wholesome nutrients, vitamins and fiber. Unlike most teriyaki recipes, this doesn't contain sugar, yet it maintains a sweet undertone. Serve on a bed of baby arugula and quinoa. Servings: 4

Here's what you need:

1 can naturally sweetened, zero calorie lemon lime soda (Zevia brand)
1/2 cup soy sauce
3/4 cup brown rice vinegar
1 medium yellow onion - half minced and half thinly sliced
4 cloves garlic, smashed
1 Tablespoon fresh ginger, grated
1 Tablespoon coconut crystals (or 1 teaspoon agave nectar or 1 packet Stevia)
2 pounds boneless, skinless chicken thighs
2 teaspoons coconut oil
1 bunch asparagus, trimmed and cut into 1 inch segments
2 Tablespoons chopped cilantro
optional *baby arugula and cooked quinoa

Combine the soda, soy sauce, vinegar, minced onion, garlic, ginger and coconut crystals in a bowl. Add the chicken and turn to coat. Place in refrigerator overnight.

Remove chicken from marinade and pat dry. Reserve 1 cup of marinade.

Heat one teaspoon of coconut oil in a large skillet. Add the chicken and heat on medium high, turning once, for 8-10 minutes, until browned and cooked through. Transfer to a plate.

Wipe out the skillet. Heat remaining 1 teaspoon of coconut oil. Add the sliced onion and asparagus. Cook for 5 minutes, until browned. Add the reserved marinade and boil until slightly reduced. Add the cilantro.
Serve over a bed of baby arugula and cooked quinoa.

Nutritional Analysis: One serving equals: 289 calories, 13g fat, 963mg sodium, 4.8g carbohydrate, 3g fiber, and 29g protein

Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends.

Remember, I’m here to help you meet your fitness and weight loss goals.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

An excellent exercise choice to make is to start one of my fitness programs!

Skip the Buffet - do something fun!

Fri, 27 Oct 2023 12:00:00 GMT

Pizza, holiday fun, games

Redirect Attention

Beat Holiday Pounds - YOU can do it!

Thu, 26 Oct 2023 12:00:00 GMT

no weight gain, crush the holiday pounds, you can do it.

Beat Holiday Pounds
What do holiday parties and get together all have in common?

Food and drinks...high-calorie food and drinks, that is!

No wonder most people gain weight during the holidays.

Want to sidestep those holiday pounds?

Stay Focused

Strategize

Wise Choices

Also, be sure to limit the amount of alcoholic beverages you drink. While you may not know it, they're filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

The Exercise Factor

Wed, 25 Oct 2023 12:00:00 GMT

Add this & take your holiday body to the next level!

You didn't think I was going to forget to mention the importance of exercise in avoiding holiday pounds, did you?

I know this month is extra busy. You will be tempted to skip out on workouts.

Decide right here and now that you will stick with your exercise schedule throughout the entire month of December. Write it into your calendar.

Exercise is your secret weapon against holiday pounds.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Your Holiday Survival Strategy -early to prepare & plan :)

Tue, 24 Oct 2023 12:00:00 GMT

Your Holiday Survival Strategy

There's no denying that the holidays have arrived.

Lights have been strung, gifts are being wrapped and holiday treats are everywhere.

It's no secret that most people gain 5 to 10 pounds over the next month. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable...right?

Not so fast.

I've come up with a survival strategy to keep holiday pounds from making a permanent home on your hips.

This strategy is very simple. I'm not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic...

Golden Tip to Avoid Holiday Pounds: Spend the next 4 weeks eating like a caveman, with 2 daily exceptions.

Here's why: Holiday pounds are caused by eating too many foods that are high in carbohydrates and simple sugars.

You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.

This is what you would eat...

As many fresh and fiber-filled vegetables as you want.

Load up on salads.
Enjoy vegetable side dishes.
Just no starchy vegetables like potato or corn.
Lots of lean, protein-filled meats and eggs.

Stick with meat that has been roasted, barbequed, or baked.
Avoid fried meats and eggs.
Fruits, nuts and seeds in moderation

Fresh fruit for a delicious dessert.
A handful of nuts or seeds for a snack.
Don't eat sugar-added fruits, nuts or seeds.
Then enjoy 2 small exceptions...

Remember, I'm here to help you meet your fitness and weight loss goals.

Call 269-967-6300 or email info@fitnessprosbattlecreek.com today to get started on a fitness program that will turn your holiday weight gain into a holiday slim down.

check out, like, subscribe to my youtube show

https://youtube.com/watch?v=J0d8-mAXmoo

The Truth About Emotional Eating

Mon, 23 Oct 2023 12:00:00 GMT

distress, stress, fat loss, weight loss,

The Truth About Emotional Eating

It happens with most of us.

You have a terrible, horrible, no good, very bad day... and at the end of it you turn to food.

There's a reason that it's called comfort food. While you're eating it you feel better.

And when you're done eating it you feel worse.

Keep this in mind next time you are tempted to turn to food for comfort:

Emotional eating temporarily relieves distress and then makes it impossible to attain what you really want.

Why Do You Self-Sabotage?

Sun, 22 Oct 2023 12:00:00 GMT

obstacles, stop yourself,

Why Do You Self-Sabotage?

How long have you been trying to lose those last 10 or 20 or 30 pounds?

Been awhile now, hasn't it?

You know how to lose weight - eat healthy and exercise - so why are you still living in a body that you're disappointed with?

In my experience, people hold on to "unwanted" pounds for very specific reasons. These reasons are on a subconscious level, which is where things get tricky.

Self-sabotage is your subconscious mind's way of protecting you.

Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.

Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings behind the scenes, keeping your goals just out of reach.

As long as your subconscious mind thinks that you are safer being out-of-shape then you'll be stuck.

Your most valiant efforts will be undermined by self-sabotage every single time.

But don't give up.

There's a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.

Once you turn the light on to that reason then it will no longer have any power over you.

So, lets dig around for your reason.

Do you believe... You don't deserve it? Has someone in your life made you believe that you aren't worthy of success? Or that they wouldn't accept you if you were more successful than they are?

Do you believe... Change is bad? It's common to fear the unknown, but this could very well be the reason that you're not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.

Do you believe...Success will bring loss? If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are you supposed to be the ‘screw-up'?

Do you believe...You're not capable? Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time diving into your own mind to discover why it is that you aren't meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves.

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.

Call 269-967-6300 or email me info@fitnessprosbattlecreek.com today and we will get you started on the exercise program that is right for you.

Check out my youtube channel: https://youtube.com/watch?v=J0d8-mAXmoo

Increase Your Intensity

Sat, 21 Oct 2023 12:00:00 GMT

Intensity, extreme, fitness,

Increase Your Intensity

To get the most out of your interval training try the following:

Add Resistance. Between sets of cardio do a set with dumbbells, resistance bands or with your body weight.
Increase Speed. Really push yourself during the sprinting intervals. Remember, it's only a handful of seconds.
Lengthen Intervals. Add a few seconds to your intense intervals.
Change Exercises. If you've been sprinting then switch to burpees or high knees.

Learn my Maxim for the last 40 years:

"MAXIMUM RESULTS in Minimum Time"

I'm here to teach you to 'learn it, do it, live it!'

269-967-6300

info@fitnessprosbattlecreek.com

Watch, like, subscribe and apply what you learn:

https://youtube.com/watch?v=J0d8-mAXmoo

The Top 9 Muscle & Strength Building Exercises

https://biohackerswc.ck.page/muscle

Interval Training For Faster Results

Fri, 20 Oct 2023 12:00:00 GMT

H.I.T.T. Interval, distance, speed, Intensity, Cardio, Respiratory, Vascular.

Want to get more out of your workouts?

There's a little secret in the fitness world called interval training.

What is interval training? Rather than doing the same cardio exercise your entire workout, interval training alternates short, high-intensity bursts of exercise with slower, low-intensity periods of recovery.

Research has shown that such intervals of high and low-intensity activity burn more calories and build fitness quicker in a shorter amount of time.

Once designed for elite athletes, interval training is now something the average fit person can try. You don't need fancy equipment or special training to rev up your routine with interval training.

Read on to learn more about this fast, slow, fast, slow method of training and weight loss.

Theory Behind Interval Training
By alternating high-intensity movements with low-intensity movements, you're working both your aerobic (with oxygen) and anaerobic (without oxygen) systems. High-intensity exercise causes your muscles to produce lactic acid (waste products), which lead to muscle soreness. Too much lactic acid build up causes exercise to become exhausting and painful.

Alternating hard and easy exercise will reduce the amount of lactic acid that accumulates, thereby making exercise more comfortable, improving your endurance and increasing your speed.

Interval Length
So how long should intervals be?

The answer is, it doesn't matter.

There are no real hard-and-fast rules about interval length. Varying lengths bring varying benefits. So how fast and how often you pick up the pace depends on you.

Beginners should aim for no longer than 30 seconds of high-intensity bursts. If you're feeling strong and are in good shape, go ahead and push yourself a bit longer.

Know the Risks
While a no-rules approach may sound appealing, interval training isn't for the beginner. If you're new in the land of fitness, take your time as you increase the intensity of your workouts.

Rushing into high-intensity exercise may lead to injury. Start out slowly. Add one or two high-intensity intervals each workout. Slow down if you feel you're overdoing it. As your stamina increases, feel free to challenge yourself.

Sample Workouts
Remember, there's no set rule about how to do interval training. It can be tailored to your fitness level and type of exercise.

An interval-training workout involves four variables that can be changed to meet your goals: intensity of intervals, duration of intervals, duration of recovery intervals, and the number of interval repetitions.

Interval training can be casual, spur of the moment bursts of activity depending on how you're feeling that day or if you're working towards a more specific sports or fitness goal you can take a more sophisticated, scientific approach.

Interval training workouts have been designed for plyometrics, sprints, stair running, jump rope, speed drills, and agility drills.

A simple example of interval training for walking would be to add short bursts of jogging or alternate slower walking with brisk walking. If you walk outdoors, you could jog or walk faster between certain landmarks such as mailboxes or street signs, then slow down for a short distance.

A second example that really gets your heart pumping and improves fitness in a short amount of time includes running, rowing, or cycling. Warm up for about 15 minutes, then run, row, or cycle as hard as you can (at 90 percent of your maximum heart rate) for three minutes. Then go easy for three minutes, allowing your body to recover. Repeat these three-minute intervals of high- and low-intensity exercise three or four times. Then cool down for 10 minutes.

I'm here to help you meet your fitness and weight loss goals.

Call or email today to get started on a fitness program that will get you to your goal quicker.

Guarantee Your Success

Thu, 19 Oct 2023 12:00:00 GMT

Win, Winner, Success,

Guarantee Your Success

The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. Call me 269-967-6300

You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results. email me: info@fitrnessprosbattlecreek.com

Call, email, check out online programs at BioHackers Wellness Academy or my youtube site https://youtube.com/watch?v=J0d8-mAXmoo for tips and explanation of training. Do it today to get started on a program that will take the guesswork out of fitness and will set your results on fire.

Do You Make These 5 Fitness Mistakes?

Wed, 18 Oct 2023 12:00:00 GMT

Wellness, Errors, fitness, waist, fat, health

Stroll through any gym and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy.

Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you'll put yourself on the fast track to results.

Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.

Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don't warm up
Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness.

I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.

Don't know where to start when it comes to exercise? That's where I come in.

Call 269-967-6300 or email info@fitnessprosbattlecreek.com me today and we will get you started on the exercise program that is right for you.

Green Tea For a Flat Belly

Tue, 17 Oct 2023 12:00:00 GMT

Green Tea For a Flat Belly

You may also be interested to know there's a beverage that may help reduce belly fat. That beverage is green tea.

An ingredient in green tea called catechins stimulates the burning of calories and speeds the loss of belly fat. So pour yourself a glass and drink your way to a slimmer you.

Be sure that your green tea is unsweetened and calorie free.

Get your copy of Core-Strong free at this link: https://biohackerswc.ck.page/corestrong

Is Your Belly Flat or Fat?

Mon, 16 Oct 2023 12:00:00 GMT

skinny waist, ripped, body fat

Is Your Belly Flat or Fat?

Beer belly. Love handles. Fat.

Whatever you want to call it, excess weight around your middle can be the most difficult weight on your body to lose.

It is also more dangerous to your health than those extra pounds that accumulate on your hips or thighs.

The fat around your belly is an outward sign of deep, internal fat surrounding your organs. Fat in this area causes an increase of hormones that raise blood pressure and increase bad cholesterol, putting you at risk for heart disease, stroke, and premature death.

Belly fat has also been associated with an increased risk of dementia, Alzheimer's, osteoporosis, type 2 diabetes, colorectal cancer, and metabolic syndrome.

What's to blame for belly fat? Stress, age, poor lifestyle choices, and genetics play a role—but so does your diet.

Here's what not to eat and what to eat if you want to banish belly fat.

Recipe for a Fat Belly
It is fair to say that weight gain around your waistline and anywhere else on your body is caused by consumption of too many calories. That being said, there do seem to be certain foods and drinks especially associated with an increase of fat cells in the abdominal area.

While you may use it playfully, the phrase "beer belly" is an accurate description of what goes on when you down too much alcohol. Drinking too much may make it difficult to fasten your jeans. Why does this happen? When you drink alcohol, your liver goes into overdrive to burn it off instead of working to burn off the high fat content. Alcohol can also make you hungrier, causing you to consume more calories than normal.

Foods containing trans fat are another contributing factor for a large waist. Trans fat is a manmade fat created with partially hydrogenated oil. This unnatural fat leads to belly fat and moves fat from other parts of the body to the abdominal area. Where can you find trans fat in your diet? Cookies, crackers, pastries, potato chips, margarine, fried foods, and packaged foods all have this unwanted intruder.

Sugar-sweetened beverages and sodas are another possible culprit for belly fat. The empty calories and high amount of high-fructose corn syrup (a manmade sweetener) cause abnormal weight gain in the midsection. High-fructose corn syrup is also found in foods such as ketchup, mayonnaise, jam, canned fruits, yogurt, bread, and even fruit juice.

Finally, refined, low-fiber grains are also responsible for belly fat. To avoid these, skip foods such as white rice, white bread, and sugary cereals.

Recipe for a Flat Belly
Whittling your waistline starts with a low-calorie, well-balanced diet and regular exercise. A recipe for a flat belly starts with a diet rich in fruits, veggies, low-fat dairy, whole grains, and lean meat. Moving toward a slimmer waistline also requires you to move away from the fatty foods and drinks listed above.

A truly flat belly comes from a combination of a consistent, challenging exercise routine coupled with clean eating.

I'm here to help you meet your fitness and weight loss goals.

Call 269-967-6300 , email info@fitnessprosbattlecreek.com , go to BioHackers Wellness Academy, or check out my youtube channel https://youtube.com/watch?v=J0d8-mAXmoo - let's get you your results today! To get started on a fitness program Today to get your belly flatter than ever.

Your Top 5 Excuses

Sun, 15 Oct 2023 12:00:00 GMT

Reasons, excuses, obstacles, stop signs, Results not excuses

Your Top 5 Excuses
I'm calling you out on your favorite excuses for not exercising.

You have no time: Do you have time to sit and watch your favorite shows? Take a long hard look at your schedule and find the time. It's there if you just look for it.
You have no energy: This excuse will be a non-issue once you've been exercising regularly for a couple of weeks. Your energy will build as you become more fit and active.
You have no motivation: Read the above 15 reasons to exercise and find which one motivates you. Do you want to look better? Do you need to fight disease or aches and pains? Find your motivation and run with it.
You've failed in the past: I get it; past failures are painful to face. But you haven't really failed until you give up. Don't give up on yourself! Go out there a do it.
You don't know where to begin: No problem. I do know where you should begin. Call or email me today and together we will get your workouts back on track.
Slowly put your excuses down and walk away from them.

Embrace your motivation, and get started.

come on over and get your answers: https://youtube.com/watch?v=J0d8-mAXmoo

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

15 Reasons To Exercise

Sat, 14 Oct 2023 12:00:00 GMT

Do you need another reason to exercise???? how about 15?

15 Reasons To Exercise
It's normal to have days where you just don't feel like exercising.

You feel too busy, too stressed and quite simply too tired.

And you forget about all the amazing benefits that a consistent and challenging exercise routine gives you. I'm here to remind you.

Here's a list of 15 of the top reasons to exercise. Pull out this list and read it when you're having one of those days.

1. To Be Happier
Exercise has been shown to stimulate brain chemicals that induce relaxation and happiness. When you're having a bad day, lace up your shoes for an invigorating workout and feel happier.

2. To Reduce Disease
Exercise has been proven to reduce the risk of pretty much every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, one of the most widely growing diseases of our time.

3. To Look Amazing
Exercise firms your muscles, improves your posture and even makes your skin glow. Looking amazing is a wonderful result of regular exercise. It's very rewarding when the people in your life start to notice your transformation.

4. To Reach Your Goal Weight
Exercise burns fat and helps you keep it off. If you want to have a leaner, healthier body, exercise is your answer.

5. To Be Energized
Remember that feeling you experience after a great workout? You're body is buzzing with energy, you're less easily irritated and feel more peaceful.

6. To Get Better Sleep
Exercise boosts energy levels during the day, but also wears you out. Recovering from a challenging workout will help you relax and reach a deeper level of sleep.

7. To Slow Aging
Regular exercise is one of the most effective ways to slow aging. When you age your body loses muscle and bone, and the loss of both are drastically reduced with regular exercise. You'll also enjoy a reduction in inflammation.

8. To Lessen Back Pain
In most cases, the most effective thing that you can do for back pain is to move and strengthen those muscles. Always consult your physician or physical therapist for guidance if you have an injury.

9. To Reduce Depression
Studies have shown that exercise is able to reduce depression – sometimes even as effectively as medication. Even if you don't feel like getting up off the couch to sweat through a workout, remember that you'll feel happier and more alive once you've done it.

10. To Feel Fewer Aches and Pains
When you strengthen the muscles around your damaged joints you're able to reduce joint pain and overall aches. Remember to always consult your physician before starting an exercise program, especially if you have chronic joint pain.

11. To Improve Memory
Exercise has been proven to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher was quoted calling exercise "Miracle-Gro for the brain."

12. To Enjoy Your Life
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when you experience it in a fit and healthy body. Find the motivation to exercise so that you're able to enjoy all the great things in your life.

13. To Have Fewer Sick Days
Studies have shown that people who exercise regularly are 50% less likely to call in sick to work. With a regular exercise program you'll experience a reduced number of colds and upper respiratory infections.

14. To Burn Calories at Rest
Building your muscles through exercise means that you'll be burning extra calories even while at rest. You'll be able to eat more and maintain your ideal weight with ease.

15. To Be Confident
When you are fit, feel healthy and have energy, the natural result is great confidence. There's no better confidence booster than sticking with a regular exercise program. The results are more than worth your efforts.

Regular exercise gives you so many amazing benefits, as you've been reminded from the above list.

I'm here to help you meet your fitness and weight loss goals.

Call 269-967-6300 or email info@fitnessprosbattlecreek.com or check out BioHackers Wellness Academy today to get started on a fitness program that will have you seeing results before this year's end.

Stop on over to my youtube channel and get your answers and have some fun: https://youtube.com/watch?v=J0d8-mAXmoo

Benefits of Whole, Raw Fruit

Fri, 13 Oct 2023 12:00:00 GMT

What can Fruit do for you?

There's a reason all physicians recommend you eat a healthy diet with plenty of fruits. Quite a few reasons, actually. The following are a few things you'll consume when eating a piece of your favorite type of fruit:

Fiber (helps maintain gastrointestinal regularity and reduces the risk of heart disease)
Folate (helps reduce a pregnant woman's risk for giving birth to a child with defects in the brain or spinal cord)
Potassium (helps your body maintain a healthy blood pressure)
Vitamin A (helps your body fight off infections and maintain healthy eyes and skin)
Vitamin C (helps your teeth stay healthy and assists your body in the healing process when you experience a cut or wound)
In order to get plenty of these important nutrients, you'll need to slide some fruit into your diet every day.

Fortunately, adding fruit to your meals is an easy thing. All you have to do is drown some grapes in yogurt for breakfast, eat a banana as a side item during lunch, and go for a fruit salad at dinner!

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

The Unhealthy Side of Fruit

Thu, 12 Oct 2023 12:00:00 GMT

Fruits & Veggies - can they be bad?

You know that healthy weight loss comes as a result of regular exercise and a diet filled with plenty of fruits and vegetables.

But is anything with the word "fruit" or that contains one fruit or another a valid way to meet your fruit quota? No. Here's proof.

Proof One: Fruity, Sweet Cereals
By now, eating bowl after bowl of fruity cereals that leave your milk pink and orange may only be a problem for your kids. But if you're still addicted to the cereals that claim to have some semblance of fruit but are filled with added sugars and calories, it's time for a change. Sure, they may taste good, but sugar-laden breakfast cereals are ruining your fitness results—even if they supposedly have real fruit flavors. Wean yourself from the fruity cereals by chopping some real fruit into a bowl of healthy, sugar-free, cereal.

Proof Two: Fruity Desserts
Your stomach may think strawberry ice cream, raspberry cheesecake, and cherry pie are desserts from healthy heaven, but your mind knows otherwise. Though many desserts that lean on fruit for flavor are unhealthy, there are also many healthy fruit-based desserts to enjoy. Fruit parfait and fruit sorbet are good alternatives. And if you just have to have your cake and eat it with berries too, a light angel food will do just fine. Just make sure the slice of cake is thin.

Proof Three: Fruit Smoothies
Now, now. Don't get all up in arms. All fruit smoothies are not unhealthy. In fact, some of them are quite healthy, giving you a big boost of vitamins and minerals that help you feel energetic and ready to face the day. However, if you dabble too far beyond the healthy fruit smoothie, you can add more sugar than is found in many desserts.

To keep your smoothie nice and healthy, don't add soft-serve ice cream or frozen yogurt, candy, or other items that are obviously high in sugar and unnecessary calories. Rather, keep your smoothie nothing but fruit, ice, juice, yogurt, and a nice scoop of protein powder to ensure it is high on the health chart.

Proof Four: (Un)Fruit Juice
Juice can be wonderful. It has great flavor, great color, and great amounts of important vitamins and minerals. At least it does when it is fruit juice. Unfortunately, many drinks claim to be fruit juice, while only containing a very low amount of fruit juice. For these low-fruit fruit juices, sugar and water make up the bulk of the contents, robbing you of the important benefits of all-natural fruit juice.

Keep fruit juice indulgences to a minimum, as even the fruit-only kind is loaded with simple sugars.

Go Natural. To clearly sidestep unhealthy fruit options, go for raw, whole fruits and avoid packaged fruit in any shape or form. These will keep you on track with your fitness and weight loss goal.

Don't forget that true fitness success comes from a combination of a consistent, challenging exercise routine coupled with clean eating.

I'm here to help you meet your fitness and weight loss goals.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

The Power of a Goal!

Wed, 11 Oct 2023 12:00:00 GMT

The Power of a Goal

Do you have a goal for each workout?

To get the most out of your exercise time, make each session goal-oriented.

Decide how many miles you'll run, how many reps you'll do or how much you'll increase the intensity before your workout begins. Then achieve it.

Set clear goals, write them down, and keep a record of your workouts. There's nothing quite like being able to read exactly where you want to be, where you currently are, and where you've come from.

Goal setting help? Contact me:

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

Get More Out of Exercise Time

Tue, 10 Oct 2023 12:00:00 GMT

How effective is your exercise time?

Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit?

Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.

Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.

Focus your mental energy. It sounds simple, but often isn't. If you're lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.

Have an audience. Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.

Get a caffeine boost. Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.

Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.

Keep things fresh. Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.

Stay nourished and hydrated. Pay attention to your food and your hydration levels. You'd be amazed how much being dehydrated can affect your performance even away from the gym.

Find your magic time. Work out when your body is at its best. If you're not a morning person, do not force the issue on your body.

Wear clothes that you love. Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.

Make sure the shoe fits. Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you'll keep your feet, ankles, knees, and back protected and healthy.

Use a professional. If you don't already, have me design your workouts. This will ensure that you're being challenged and seeing results.

Don't know where to start when it comes to exercise? That's where I come in.

It's my passion to make exercise a regular and enjoyable part of your life. I'd like to see you enjoy all of the healthy rewards of being fit.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

Stick with it!!!!

Mon, 09 Oct 2023 12:00:00 GMT

Stick With It

The 5 Lifestyle choices for healthy weight loss from yesterdays blog:

TV Time
Sleep
Drink Choices
Breakfast
Physical Activity

These five lifestyle changes aren't always easy to make and change won't happen overnight. Chances are, you'll have occasional setbacks. But don't give up!

Each day is a new beginning, and it starts out with no mistakes in it. Begin each morning with the resolve to not only stick with your healthy eating habits, but your lifestyle changes as well.

YOU CAN DO IT!

Call me if you'd like a little extra push or indepth coaching - 269-967-6300 , check out the BioHackers Wellness Academyor check out my youtube channel for more tips and tricks for your Ultimate Fitness: https://youtube.com/watch?v=J0d8-mAXmoo

5 Lifestyle Changes for Healthy Weight Loss

Sun, 08 Oct 2023 12:00:00 GMT

Have you ever wondered...

Why do so many diets end in failure?
Why is it so easy to gain lost weight back?
And why can't you maintain your ideal weight at all times?

If you've tried every quick-fix fad diet under the sun, you realize they can help you lose weight instantly. Unfortunately, keeping the pounds off usually doesn't happen with these diets.

Real weight loss comes with lasting, healthy lifestyle changes.

So stop starving yourself, counting calories, or eliminating your favorite food group.

Simply make the following lifestyle changes.

1. TV Time: Many people are in the habit of sitting in front of the TV for hours on end after a stressful day at work. Yes, you may be worn out and need a break, but sitting on the couch, zoned out, watching TV is not the way to lose weight.

If you must watch the evening news or see your favorite show, use the time to burn a few calories. Keep some hand weights next to the couch and work your biceps and triceps. Stand up and do some squats or lunges to work your legs and buttocks. Get on the floor and do some sit-ups to tone your abs or push-ups to tone your arms. Make a change!

2. Sleep: Most adults need an average of eight hours of sleep each night. Is that a lot more than what you're currently getting? Then you may be interested to know that if you're not getting adequate amounts of rest, you're more likely to be hungry, overeat, and gain weight.

How does this work? Something like this.

If you're tired, you won't feel like cooking a healthy meal, and you'll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you've not heard, that is not something you want when trying to shed a few pounds.

3. Drink Choices: Lasting weight loss is about changes. Unfortunately, some of the changes one must make are difficult. If you're one of the millions hooked on soda, alcohol, or other sweetened beverages, your weight goals may remain out of reach until you replace these drinks with water. You should also know that your brain often confuses thirst with hunger.

So at the first sign of hunger, don't grab a snack or calorie-filled drinks. Instead, grab a glass of water.

4. Breakfast: Want to know a secret to successful weight loss? Eat breakfast! Try cutting calories by skipping breakfast, and you'll be excessively hungry by mid-morning. As a result, the healthy calories you would have eaten at breakfast are replaced with calorie-filled snacks and an over-sized lunch.

Once again, fitting breakfast into your busy schedule may mean dramatic lifestyle changes. But research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Get to bed 30 minutes earlier than usual and set your alarm 10 minutes earlier to give yourself time to eat breakfast

5. Physical Activity: Weight loss is about burning more calories than you consume. Therefore, it should make sense to you that dieting and exercise must go hand in hand. If you want to speed up weight loss and keep the weight away, add or increase the amount and intensity of physical activity in your daily life.

For many people, this is the most difficult lifestyle change of all, but the benefits are well work it. Aim for 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, it's more likely to stick, and your body will become slimmer and more toned.

The quickest and most permanent weight loss comes as a result of a combination of healthy eating and consistent, challenging workouts.

I'm here to help you meet your fitness and weight loss goals.

Call or email today to get started on a fitness program that will get you on the fast track to your best body ever.

Check out my youtube channel: https://youtube.com/watch?v=J0d8-mAXmoo

More = Better or is it?

Sat, 07 Oct 2023 12:00:00 GMT

More = Better

Trying to calculate a way to get in all the exercise you need?

Don't feel obliged to only get the minimum amount of exercise needed. After all, as long as you don't overdo it, more exercise usually equals more health benefits - Unless you're training with Fitness Pros / BioHackers Wellness Academy.

If you want to mix things up with some moderate and some vigorous exercise, that's fine. Just remember that two minutes of moderate exercise equals the same as one minute of vigorous exercise. So for maximum impact in minimum time, it may be time to amp up your routine.

Call me 269-967-6300 and ask about the 15 min per week workout that gets you over 5 hours of exercise benefits. *If it sounds too good to be true - test me, I guarantee the results!

Optimal Exercise Time for Every Age

Fri, 06 Oct 2023 12:00:00 GMT

Optimal Exercise Time for Every Age

Being active is an important part of staying healthy at any age.

Just by spending the optimal amount of time exercising each week, you'll become healthier.

Regular exercise helps to maintain a healthy weight and drastically lower your risk of developing heart disease, diabetes, osteoporosis, hypertension, various cancers, and an array of other dangerous and deadly conditions.

So exactly how much exercise do you need in order to reap all the rewards?

The answer to this magic question depends on your age. Keep reading to see how much you should be working out throughout life.

Children Ages 6 to 17
Children and adolescents need at least one hour (60 minutes) of physical activity every day. You may think that's an unrealistic expectation, but there's a good chance your child is already meeting this recommendation or is at least close to it. Think of recess and gym class at school, and simply running around outside after school with friends. It's a lot easier for kids to find enjoyment out of age-appropriate physical activities, and because they're not working full-time jobs, they can get plenty of exercise with ease.

The three types of activities kids should include in their hour of exercise are aerobic activity, muscle-strengthening exercises, and bone-strengthening exercises.

Aerobic activities get the heart pumping and should make up the majority of a child's hour of exercise. Examples include running, fast-paced walking, riding bikes, and swimming.

Children also need muscle- and bone-strengthening activities several days a week. Younger children enjoy exercises such as gymnastics, push-ups, climbing trees, playing on the jungle gym, or jumping rope. Older children and young teens may prefer lifting weights or playing on a sports team.

Adults Ages 18 to 64
The amount of exercise needed by a healthy adult of normal weight is broken down into two categories: moderate-intensity and vigorous-intensity exercises. Each week, adults need either five hours (300 minutes) of moderate exercise each week or two and a half hours (150 minutes) of vigorous exercise each week, as well as muscle-strengthening activities at least two days of the week.

What counts as moderate-intensity exercise? To get your heart rate up and break a sweat, it usually takes more than shopping or doing the laundry. If you're able to talk but not able to sing the lyrics to a song, then you're probably exercising at a moderate level. Activities considered moderate intensity include brisk walking, water aerobics, doubles tennis, or riding a bicycle on level ground.

Vigorous exercise takes place when you're breathing fast and your heart rate is elevated. You know you're at a vigorous level if you're unable to talk without pausing for breath. Examples include swimming laps, jogging, running, playing singles tennis or basketball, or bike riding on hills or at a fast pace.

In addition to aerobic exercise, adults need to add muscle-strengthening exercises to their routine at least two days a week. These exercises should target all muscle groups (shoulders, arms, chest, abdomen, back, hips, and legs) and include activities such as weight lifting, push-ups, sit-ups, resistance bands, or Yoga.

Adults 65+
Adults over 65 years of age who are in good physical health should aim for two and a half hours (150 minutes) of moderate exercise or one hour and fifteen minutes (75 minutes) of vigorous exercise.

Don't know where to start when it comes to exercise? That's where I come in.

It's my passion to make exercise a regular and enjoyable part of your life. I'd like to see you enjoy all of the healthy rewards of being fit.

Call or email me today and we will get you started on the exercise program that is right for you. BioHackers Wellness Academy

Frozen Fit Snacks

Thu, 05 Oct 2023 12:00:00 GMT

Frozen Fit Snacks
Freezers are where many a fitness goal has gone to crash and burn into a container of ice cream.

Dump those high-fat, high-sugar ice creams and instead stock your freezer with:

Frozen grapes
Fruit-only popsicles
Frozen bananas for smoothies and blended protein shakes

***My new favorite (that I'm actually eating while writing this) is Dragon Fruit :)

Check out my youtube channel for more tips and treats https://youtube.com/watch?v=J0d8-mAXmoo

Do-It-Yourself Kitchen Raid

Wed, 04 Oct 2023 12:00:00 GMT

bad food, kitchen

Want faster weight loss?

Then do a self-guided kitchen raid.

If your kitchen is stocked with the makings for healthy meals and snacks you'll easily stay on track, even when those late-night cravings strike.

So what should you keep on hand and what should be banned?

Use this self-guided kitchen raid to help you sort out the good from the fattening.

Go ahead, grab a big box, print out the list below, and then head to the kitchen. When you're done, take that box straight to the nearest food bank.

Your Refrigerator
Let's start with the fridge, which is essentially the heart of your kitchen. If you find something in your fridge that is on the "Donate this" list, then you know what you have to do. Get that box ready.

Donate this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.

Replace with: Water. It is a well-known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.

Donate this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.

Replace with: Lean meats. Skinless chicken breast, lean ground turkey, white fish – there are numerous choices when it comes to lean meats.

Donate this: Fruit-flavored yogurt. I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.

Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.
Your Pantry
This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.

Donate this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it's got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist.

Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.

Donate this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.

Replace with: Almonds. The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks.

Donate this: Packaged Sweets. I don't really have to explain this one, do I? Cookies and cakes and candies shouldn't be a regular part of your diet, so keep them out of your house. It's one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.

Replace with: Dried Fruit. When you want to munch on something sweet, turn to a bag of dried fruit. Make sure that you purchase dried fruit that does not contained added sugars.
Now march that box of off-limit foods to your nearest food bank and don't look back.

It's a great idea to raid your kitchen every couple of months as a way of keeping yourself on track.

Open up dialogue with your family members about the healthy changes that you're making, and get everyone in on it.

The quickest and most permanent weight loss comes as a result of healthy eating and consistent, challenging workouts.

I'm here to help you meet your fitness and weight loss goals.

Call 269-967-6300 or email info@fitnessprosbattlecreek.com or go directly to BioHackers Wellness Academy today to get started on a fitness program that will get you on the fast track to your best body ever.

The Magic combo!

Tue, 03 Oct 2023 12:00:00 GMT

Exercise Needed - TRUTH Delivered!

Have you tried losing weight by dieting alone? Dieting alone could never do that. Frustrating isn't it?

Have you tried losing weight by exercising alone? Exercise alone could never do that. Frustrating isn't it?

Exercise is a vital part of the weight loss formula, just like changing your eating habits is necessary! However, real success is only seen with a combination of proper exercise and eating modifications. This combination is critical for long-term successo

Explode your results with one of my proven systems or proper exercise and the eating plan that works for you.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Your Flat Abs Plan

Mon, 02 Oct 2023 12:00:00 GMT

One of the most popular questions that I'm asked is, "How can I get great abs?"

You may have pondered this question at some time or another.

Many people are frustrated by their waistlines, to the point of giving up after doing dozens of crunches with zero improvement.

It's time to forget everything you've heard about how to sculpt your abs.

Quite simply, crunches alone won't give you a six pack.

Doing crunches with the hope that it will transform your abs from flabby to muscular is to believe in one of the most widely held fitness myths. I'm talking about the spot reduction myth.

Training one area of your body will not specifically burn fat from that spot.

Are you training as if spot reduction worked? Doing dozens of crunches in the hopes that layers of fat will disappear?

Sit-ups, crunches and planks will not cause your muffin top to disappear.

But a drop in overall body fat will do that for you.

So you want the secret to great abs?

The secret is a winning combination of fat burning cardio, resistance training and clean eating.

It is fully possible for you to dramatically shape up your waistline.

Yes, Y-O-U.

My clients routinely lose weight and transform their bodies. You can do it too.

Answer the following questions to see how your current routine measures up:

How often do you exercise? If your answer was anything less than 4 times a week, then that's the first thing getting between you and flat abs.

How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?

I'm sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn't a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.

Cardio exercise is all about maintaining an effective level of intensity. This doesn't mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.

Do you eat a clean diet? Diet is a big stumbling block for most people - especially as it relates to their midsection. Here's a fact: If your diet is out of control then your abs will be too. You can't trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.

Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation - feel free to recruit me to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.

Just say "No" to junk food. While this may seem obvious, your definition of "junk food" may need an alteration. Refined sugar is one of the biggest culprits in the junk food world - it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.

Eat more frequently. The key here is to never let your metabolism "crash" by going hours without eating. One of the biggest mistakes you can make is to skip breakfast - as this is the meal that ‘breaks the fast' that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

You should now understand why you are better off not wasting time on crunches - while it is important to exercise your abs a couple of times a week, you won't expect fat to fall of that area after 100's of crunches.

Do you want to flatten and sculpt your waist once and for all? Simply decide that you really want it. Commit to yourself - you deserve it.

See me for fat-blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

A New You

Sun, 01 Oct 2023 12:00:00 GMT

A New You

Don't believe the adage that "You can't teach an old dog new tricks."

Advances in neuroimaging techniques prove that the brain actually has dynamic properties throughout life. This means that your brain is always evolving. Through practice, you are able to change your habits and change yourself.

So go on, create a new you!

check out my youtube channel to keep learning new things: https://youtube.com/watch?v=J0d8-mAXmoo

Create a New You in 3 Steps

Sat, 30 Sep 2023 12:00:00 GMT

Are there things about yourself that you'd like to change?

Your weight, your habits, and maybe even your outlook on life?

We are trained to think that change is hard, that it takes time. But it really doesn't have to be.

I'm here to argue that lasting change happens in an instant.

I understand that this goes against mainstream belief. Most people believe that change has to be a struggle. We expect to try and fail numerous times before ultimately giving up or succeeding.

Think about this - how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to happen.

What is it in your life that you want to change? Do you have inches to lose? Do you have preventable diabetes? Do you have a pair of skinny jeans that you want to fit into?

What is keeping you from making this change in your life?

According to professional speaker and author, Tony Robbins, it's the preparation for change that takes times. In the end there's a single instant when the change occurs.

Here are the 3 steps to instantly create a lasting change and a new you.

Step #1: Believe that something must change.
Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound good, or is living another day in your current body simply unbearable? In order to make a lasting change you must believe wholeheartedly that things must change.

Step #2: Believe that you must change it.
It is vital that you take full responsibility in making the change rather than assigning responsibility elsewhere. Sure, others may help you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission - no one else can do it for you.

Step #3: Believe that you can change it.
Don't let past failures get you down. The truth is that you are capable of amazing things when you put your mind to it. Believe that you are able to lose weight or to make any other positive change in your life.

Why do most people fail to make change stick? They rely on willpower. This works for awhile, but you'll soon revert back to what's comfortable. The solution?

Change what you are comfortable with.

People are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making big changes in your life. Start by contacting me for your no obligation fitness consultation.

Remember, change happens in an instant.

Call me 269-967-6300 , email info@fitnessprosbattlecreek.com or click for direct access to the BioHackers Wellness page or check out my youtube page: https://youtube.com/watch?v=J0d8-mAXmoo if you want to make it happen quicker

Energy Packed Snacks

Fri, 29 Sep 2023 12:00:00 GMT

Quick, on the go, energy, healthy, health

Energy Packed Snacks

These on-the-go snacks will fill you with energy without hindering your results.

On-The-Go Ham Cups (see recipe below)
Apple slices with a Tablespoon of almond butter
Turkey slices with a handful of grapes
Half of an avocado and one slice of sprouted grain bread
1 cup of plain Greek yogurt with 12 raspberries
1 hard boiled egg with celery sticks

I know this is a short list - I also know there are many more available - what are some of your favorites??

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

Try These Fatigue-Fighting Foods

Thu, 28 Sep 2023 12:00:00 GMT

Have trouble getting started in the morning?
Feel sluggish in the afternoon?
Ready to crash come evening?

You're not alone.

Many people, especially women, are constantly suffering from a lack of energy. Fatigue can be caused by a number of different factors, but for many people, poor nutrition is to blame.

Since food is the body's fuel, how well you're able to perform during the day may be directly related to what foods you fill up with during meal and snack time.

When it comes to energy levels, foods and drinks that play the biggest role are carbohydrates, protein, water, and caffeine.

Here's how to include them in your diet:

Carbs for Energy
Your body needs some carbs. Yes, you heard it right. Carbs!

A combination of complex and simple carbs is what to aim for to get maximum benefit. Complex carbs are slower to burn and include foods like whole grains and starchy vegetables (squash, potatoes, carrots, and pumpkin). Whole grains that are high in fiber are what you need for sustained, long-lasting energy. Look for bread that contains two to three grams of fiber per slice.

For a healthy dose of simple carbs, stick with fresh, whole fruits.

Protein for Stamina
While carbs supply energy, protein is responsible for releasing the energy.

Protein is also essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system.

Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts, or low-fat dairy.

Water for Refreshment
Essential to survival, water is also essential for energy.

When you consider that two-thirds of your body is made of water, you're reminded how important water is to health and wellness. Water helps to control your temperature, helps you digest food, lubricates your organs, and plays a major role in creating energy molecules.

If you're depleted of water, you probably feel depleted of energy. If you're dehydrated, you'll feel completely dragged out. Without enough water, your body will work overtime to re-hydrate itself instead of producing energy.

Caffeine for Stimulation
Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert.

Perhaps you're one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jumpstart your energy level.

Besides coffee, caffeine is also found in tea, sodas, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration.

Additional Tips
Keep in mind that overeating, no matter what food, may cause sluggishness.

Instead of three large meals, try eating several small meals (don't forget breakfast!) throughout the day to give you constant bursts of energy.

Too much alcohol or a vitamin deficiency is often to blame for low energy levels. For women, a dragged out feeling could be caused by anemia (low iron) due to their monthly menstruation.

If you still feel fatigued and lethargic after eating a well-balanced diet, contact a food professional or your physician. Stress, medications, diseases, sleep problems, or lack of exercise may be to blame, and getting these under control will get your energy level back where it belongs.

One of the most proven ways to increase your energy levels is to participate in a consistent, challenging exercise program.

My passion is to help people, just like you, improve their energy levels and their overall quality of life.

Call or email me today to get started on a fitness plan that will put some pep in your step. - or click here to go to the BioHackers Wellness Academy page

Eating Out Right!

Wed, 27 Sep 2023 12:00:00 GMT

Eating Out Right

Temptations abound when you eat out. There are bread baskets, and chip baskets, and appetizers, and desserts. In order to maintain your healthy diet you'll have to have a plan in place before arriving at the restaurant.

Here's how you stay on track while eating out:

Don't eat extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.

Don't drink calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories.

Get it plain: Ask for sauces and dressings on the side to cut down calories.

Get healthier sides: Just because the grilled fish comes with a side of potatoes doesn't mean you have to get it that way. Ask for a side of steamed veggies instead.

Check out my youtube channel for tips and tricks to make your fitness life even better: https://youtube.com/watch?v=J0d8-mAXmoo

and then give me a call - 269-967-6300 or email me: info@fitnessprosbattlecreek.com or stop by BioHackers Wellness Academy page - use whatever works best for you!

Talk to you Soon!

Troy

Turn off the Tube!

Mon, 25 Sep 2023 12:00:00 GMT

Do you eat in front of the TV?

If so, then you're likely taking in more calories than you need-resulting in weight gain.

New studies suggest that eating while distracted by TV, texting or driving results in consuming as much as 40 percent more calories.

Eliminate distractions while you eat for easy weight loss.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

Get your FREE copy of Lunch Box Rescue: https://biohackerswc.ck.page/lunchtime

4 Simple Exercises For Sculpted & Toned Legs

Sun, 24 Sep 2023 12:00:00 GMT

Exercise, Leg day,

Are you self-conscious about your legs?

Do you dread the thought of wearing shorts-let alone a swimsuit?

Maybe you think your calves are too skinny or you hate that your thighs rub together and your buns jiggle when you walk.

Whatever you don't like about your legs, it isn't going to fix itself. So how can you fix it? Include strength training for your lower body in your regular routine.

To sculpt and tone your legs, try the following four exercises two to three times a week and see the difference they make. You'll be showing off those legs in no time.

#1: The Lunge
Arguably the best leg exercise, the lunge works pretty much every leg muscle as well as your buttocks. There are many variations to the simple lunge, but to do the basic lunge, stand up straight and tighten your core.

Step forward several feet with your right foot, landing heel first. Bend your right and left leg down until both legs are bent at 90 degrees (never more) and your left knee is about an inch above the floor. Make sure your knee doesn't extend further than your toes. Keep your body upright and work to keep your balance by not wobbling from side to side. Lift your body up and bring your hips forward until you're standing straight again. Then repeat, lunging forward with your left foot.

#2: The Squat
Perhaps the second-best full-leg workout is the squat. This powerhouse of an exercise works your glutes, hips and thighs all in one shot.

Here's how to do a beginner's squat. Stand between two chairs (if needed for balance). Place your feet shoulder-width apart. Keeping your back straight, chest up, and core tight, squat down like you're going to sit in a chair. Bend at the knees until your thighs are parallel to the floor. Hold this position, and then stand back up. Repeat without resting.

#3: The Mountain Climber
This leg exercise mimics the movement of climbing a steep mountain. The faster you climb (move your legs) the more of a cardio workout you'll get as well.

Get in a push-up position: hands and toes on the floor holding up your body. Holding in your abs, lift your right foot, bringing your right knee toward your chest. Tap the floor with your right foot then extend your leg back to starting position. Then lift your left leg, bring your left knee up toward your chest and tap the floor. Return to starting position. Repeat right, left, right, left for 20 repetitions.

#4: The Step-Up
Step-ups are great because they mimic movements you perform on a daily basis. This exercise works your legs and gets your heart pumping. When you do this exercise you can hold a dumbbell in each hand to increase resistance. In addition, you'll need some sort of step. This could be a bottom stair, sturdy box, or low stable chair.

Step up with your right foot, and then bring your left foot up. Step back down so both feet are on the floor. Then repeat, stepping up first with your left foot. Continue doing this 20 times.

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in healthy weight loss.

If you're ready to begin your body transformation then feel free to reach out to me. Email or call to get started today.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Healthy Take-Alongs

Sat, 23 Sep 2023 12:00:00 GMT

healthy, walking, take along, take away, fast food, quick food

Healthy Take-Alongs

When the urge to indulge hits you, be prepared by carrying your own healthy snacks. Enjoy your healthy snack very slowly, then wait 20 minutes before deciding if you are full or still hungry. Try these healthy snacks:

A small handful of raw almonds
1 small apple with a tablespoon of peanut butter
1/4 cup of hummus and a few carrot sticks
5 olives
1 cup unshelled edamame
2 ounces of sliced turkey breast
1 cup plain Greek yogurt and 1/4 cup berries

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

Get Strong - Stay Fit!!!

Troy

5 Steps to Curb Closet Eating

Fri, 22 Sep 2023 12:00:00 GMT

Eating, Fitness, Exercise, Abdominals, Core,

Do the following statements describe you?

I prefer to eat in private, where no one else can see.
I eat healthy in front of others but then indulge recklessly in private.
I follow a healthy diet during the day, only to fall off the wagon at night.
I sneak food secretly and eat it away from others.

If you can relate to any of the above statements then you may be engaging in closet eating. This "secret eating life" of yours sabotages your fitness goals, making it impossible to achieve the body that you want.

Before we dive into this topic, it's important to approach yourself from a place of love and respect. Resist the urge to look at yourself as a failure as you strive to discard unhealthy eating habits.

Use the following 5 steps to curb your closet eating once and for all:

Step #1: Learn Your Triggers
Journal about the feelings you experience before, during and after an episode of closet eating. Was there a particular trigger that caused you to feel stressed, or angry, or helpless before the urge to eat in secrecy hit you?

Refer back to your journal after a handful of episodes and try to determine a pattern. This will allow you to prepare yourself with an exit plan before the next potential episode.

For example, if you find that your closet eating occurs mainly when your spouse goes out of town on business, then make plans to visit with friends rather than be alone at home with food.

Step #2: Log Every Calorie
Let's face the facts. Just because no one sees you eat it, doesn't mean that the calories don't exist. The simple act of tallying each food item that you eat will force you to be more mindful of your eating habits.

Find your ideal calorie range by consulting your doctor, and be aware of how close you come to that range each day. Resist the urge to not log foods that are eaten in secrecy.

The point is to bring accountability to the situation, so be vigilant.

Step #3: Carry Healthy Snacks
When the urge to eat in secrecy hits you, it may be useful to allow yourself the snack, but change the script slightly by making it healthy and portion controlled.

Eat one of these snacks every few hours to prevent from becoming overly hungry, thus more susceptible to reckless eating.

Look below for a list of healthy, portion controlled snacks to incorporate into your diet.

Step #4: Don't Stock Bad Food
Most cases of closet eating are said to occur in the comfort of your own home. Be proactive by not stocking your favorite indulgences in the kitchen.

When you have the urge to sneak a few bites of ice cream before bed, you'll be unable to do so if there isn't any ice cream to be found. Be careful not to fall into the trap of "buying it for the kids," as this is a slippery slope.

No one in the family benefits from having junk food stocked in the house. Get it out.

Step #5: Exercise Regularly
How can exercising regularly help you overcome closet eating? It's simple. When you are actively working towards a goal, and are supported, you'll be less likely to self-sabotage.

My fitness plans are designed to get you to your desired weight loss goal quickly and efficiently. There's accountability, encouragement and measurable results to keep you on track.

If you'd like to see your fitness goals become a reality then pick up the phone or shoot me an email.

Closet eating may be your way of dealing with the stress you have in your life, but you can change that. And I would love to help.

Call or email today to get

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get started on an exercise program that will truly deliver the results you deserve.

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

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Top 10 Exercise Ball Moves to Tighten Core!

Thu, 21 Sep 2023 12:00:00 GMT

Exercise ball, core ball, fitness ball,

With everything that you've got going on in your life, taking time to tighten your core is probably not a high priority.

Sure, you'd love to have tight abs, and you exercise when you can, but your core could definitely use some more attention.

An easy way to incorporate core strengthening into your exercise routine is to work the following 10 exercise ball moves into your routine.

As with other exercises, warm up before using an exercise ball. When performing specific exercises, keep your back straight, avoid locking your knees, and breathe properly.

The size of ball you use should be based on your height and weight. When sitting on a ball, your thighs should be parallel to the ground. Choose dumbbell weights based on your fitness level.

#1: Ball Push-Up
A great way to work your chest, triceps, upper pectoral, and core muscles is the ball push-up. Rest your upper thighs on the ball and place your hands on the floor shoulder width apart. Lower your upper body toward the ground until your arms are bent at 90 degrees, and then lift back up. This inclined position really targets your chest.

#2: Ball Sit-Up
Using the ball for sit-ups works your abdominal, core, and hip muscles. Sit on the top front of the ball and place your hands behind your head. Lie back until your back is touching the ball, and then slowly sit back up straight, lifting with your abs and not your neck.

#3: Ball Arm-Leg Extension
Alternating arm-leg extensions using the ball targets just about all major muscle groups—especially the buttocks, hamstrings, and upper and lower back muscles. Get on all fours with the exercise ball placed under your abdomen. Simultaneously lift and straighten your left leg and right arm. Extend them away from the body's center while keeping your hips stable and balancing on the ball. Finally, bring your leg and arm back toward the ball. Perform eight extensions before switching sides.

#4: One-Legged Ball Squat
To work your quadriceps and buttocks, ball squats are a great option. Stand up straight and place your right ankle on top of the ball behind you so your weight is on your left leg. Slowly lower your body until your left leg is bent at the knee at 90 degrees and your right leg extends behind you. Rise back up and lower again. Alternate sides after 10 squats.

#5: Ball Jackknife
Here's another exercise that targets your abdominal and hip muscles. Place your hands on the floor shoulder-width apart, arms extended, ankles on the ball, and legs extended. Put your weight on your arms and roll the ball in toward your arms by bending your knees and waist. Extend your legs back out straight. Repeat.

#6: Ball Table Top
This exercise is quite simple to do, and it works many muscle groups, including your abdominals, shoulders, chest, and back. Sit on your knees and lean over onto the exercise ball, placing your forearms on the ball. Keep your back straight and bend your elbows at 90 degrees. Roll the ball forward and raise off your knees onto your toes. Extend your legs straight. Then return to your knees.

#7: Ball Triceps Extension
Also called the triceps blaster, the triceps extension obviously works your triceps. Rest your forearms on the ball with your legs extended straight and toes on the floor. Keep your back straight and roll the ball toward your hands so you can lift yourself up and straighten your arms. Then slowly lower back down to your forearms.

#8: Lying Ball Squeeze
Targeting your inner thighs, back, and buttocks, the ball squeeze is performed by lying on your back and holding the ball between your lower legs. Squeeze the ball while lifting your buttocks off the floor and squeezing your thighs together. Lower your back down to the floor and repeat.

#9: Ball Leg Curl
To work your hamstring muscles, lie on your back and rest the back of your calves and thighs on the ball. Squeeze the ball by pushing your feet toward your buttocks. Release and repeat.

#10: Ball Shoulder Flies
To work your shoulders, lay at an angle with your belly resting on the ball. Keep your back straight and your legs extended behind you. Hold a dumbbell in each hand and start with your arms at your sides. Raise your arms out to the sides until the dumbbells reach shoulder-level. Slowly release back to your sides and repeat.

Are you interested in more than a few new core-tightening exercises? If you are ready to fully transform your body, once and for all, then call or email today.

There's still time to make 2023 the year that you get into amazing shape.

My passion is to help people, just like you, reach their goals. Feel free to reach out to me when you're ready for your transformation to begin.

The Many Forms of Strength Training

Wed, 20 Sep 2023 12:00:00 GMT

Weights, Dumbells, gym equipment, body weight, tubing, exercise bands, kettle bells, medicine balls,

Resistance training is no longer limited to dumbbells and barbells. Each of the following are new ways to challenge your body with resistance:

Kettle bells
Medicine Balls
Exercise Bands
Weight Machines
Body Weight Training

The best part is they all work!!!! The key to any strength training exercise to being effective is it must provide greater resistance than you are capable of handling towards the end of the set. Find the exercise tool that you have access too and / or you like, apply it and watch the results begin to arrive.

For more info check out my YouTube channel and show:

https://youtube.com/watch?v=J0d8-mAXmoo

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

Get a copy of 9 of my favorite strength training exercises here: https://biohackerswc.ck.page/muscle

5 Myths About Strength Training

Tue, 19 Sep 2023 12:00:00 GMT

Weights, Strength, Lifting, strength training, muscle building,

I've got to warn you. There are bogus rumors going around about strength training.

The truth is that strength training is one of the absolute best things you can do for your health and appearance.

If you've fallen for these 5 myths then you're missing out on tremendous potential results.

Myth #1 Muscle Turns Into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

Myth #2 Strength Training Doesn't Burn Fat

On the contrary, muscle mass is your number one ally against fat gains.

A pound of muscle burns 10-20 calories each day, while you're just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

Myth #3 Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you're going for.

The truth is that the female body simply doesn't contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.

The tighter, toned figure of a recreational female weight lifter is every bit feminine.

Myth #4 Strength Training Is For Young People Only

Ha, that's a used-up excuse that senior citizens across the globe have shattered.

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.

Myth #5 Use Light Weight and High Reps To Tone

This myth, popularized in the 90's, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.

Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Get your free list of 9 of my favorite strength training exercises.

https://biohackerswc.ck.page/muscle

https://youtube.com/watch?v=J0d8-mAXmoo

Roasted & Stuffed Eggplant

Mon, 18 Sep 2023 12:00:00 GMT

Great food, fast, delicous, filling and healthy

Roasted veggies are low in calories and high in fiber, making them the perfect diet food. This dish will fill you up without adding too many calories to your daily tally. Add a side of lean protein for a complete meal.
Servings: 6

Here's what you need...

3 medium eggplants
1 teaspoon olive oil
2 medium onions, diced
2 cups cherry tomatoes, halved
1/4 cup walnuts, chopped
2 teaspoons ground cinnamon
2 teaspoons dried oregano
1/4 cup reduced-fat feta cheese

Cut the eggplants in half, lengthwise, and scoop out the flesh, leaving 1/2 inch on the shell. Chop the scooped-out flesh into 1/2 inch cubes and set in a colander. Sprinkle the eggplant cubes and the inside of the eggplant shells with salt. Let stand for 30 minutes, then rinse and pat dry.

Bring a large pot of salted water to boil. Drop the eggplant shells in the water and simmer for 7 minutes. Shells should be barely tender when poked with a fork. Drain and pat dry.

Heat the olive oil in a large skillet over medium heat. Saute the onions for 5 minutes. Add the chopped eggplant, tomatoes, walnuts, cinnamon, oregano and 1/4 cup filtered water. Cook for 8 minutes, until softened and browned.

Preheat oven to broil. Place eggplant shells on a greased baking sheet. Broil for 5 minutes. Reduce oven heat to 375 degrees F.

Fill each eggplant shell with the veggies, sprinkle with the feta. Bake for 35 minutes, or until browned on top.

Nutritional Analysis: One serving equals: 153 calories, 4.7g fat, 86mg sodium, 25g carbohydrate, 11g fiber, and 6g protein.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Your Digital Food Journal

Sun, 17 Sep 2023 12:00:00 GMT

Weight loss apps, Get fit fast, calorie control

Fitbit!

Lose It!

My Fitness Pal:

If you have a smart phone, then doing your food journaling digitally is a no-brainer. The process is incredibly quick and painless. Here are 3 top-rated apps that my clients have used successfully:

Fitbit!

Lose It!

My Fitness Pal:

These apps all offer a free option and a paid, subscription plan. My clients have always used the free version and have been successful. These are just a few of a bunch of options, I suggesst trying out different food journal apps until you find one that is easy for you to use, works well with your phone and makes tracking your calories simple and fun.

Once you decide which app works for you, now it's time to get journaling!

Stay within your target calorie range and watch as the pounds drop.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

The Last Weight Loss Tip You'll Ever Need....

Sat, 16 Sep 2023 12:00:00 GMT

Weight Loss Tips, skinny, obese, severe weight loss, daily steps for success

By now you've just about had it.

You've been exercising and eating healthy for ages, but haven't met your weight loss goal.

What gives?

It's an issue that every whole-grain-veggie-and-lean-meat-eating health-seeker faces at some point in their fitness journey.

Until you come face-to-face with one ugly truth about yourself, you'll always be stuck in this limbo of doing the right thing, eating healthy and yet not having the stunning body to show for it.

Once you conquer this last issue, you'll quickly achieve your ultimate goal and will slide into the on-going maintenance phase.

Here's your problem: You eat too many calories.

That's it.

Master this problem and you'll quickly and easily achieve the body of your dreams.

"But I only eat healthy calories, so quantity doesn't really matter," you're thinking.

While I applaud you for eating healthy calories, you're fooling yourself if you think quantity isn't an issue.

Calorie Counting Works
Have you heard of the professor from Kansas State University, Mark Haub, and his famous junk food diet?

As an experiment for his nutrition class, Haub put himself on a diet of almost exclusively candy bars, packaged cakes and processed snacks. The catch was that he only ate 1800 calories each day – when his previous diet, of normal and healthy foods, was about 2600 calories each day.

Within two months Haub had lost 30 pounds and his BMI dropped from the overweight category down to normal.

While I would never recommend eating junk food, this is quite a dramatic demonstration of how reduced calorie intake works for weight loss.

How many calories do you eat each day?

If you don't know the answer, then get excited because this one weight loss tool will change everything for you.

Start Your Food Journal
Food journaling used to be a cumbersome act that involved lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually tally calories.

Not so anymore.

Today food journaling has gone digital. Tracking calories takes only seconds of your time.

Download a food journal application to your smart phone and at the touch of your fingers you'll be able to look up food items and instantly see your running calorie tally.

Meet with your doctor to determine a daily calorie count that will allow for safe weight loss and diligently maintain that number. Eat healthy, fresh foods and when you decide to indulge, do so within your target calorie range.

This one small, proactive step will give you structure and clarity when it comes to making food choices and will quickly result in pounds lost and goals achieved.

Once your goal weight is met, your target calorie range will be adjusted for maintenance.

To meet your weight loss goal quicker, pair your calorie-specific eating with a consistent and challenging exercise routine.

My exercise programs are specifically crafted to get you into amazing shape.

I'd love to hear from you.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Garden Fresh Salad

Fri, 15 Sep 2023 12:00:00 GMT

Eat healthy and have fun - Great foods, Great for you. Eating doesn't have to be bland or blah

The best salads are a cornucopia of fresh vegetables, with little or no added fat. This salad combines some of the garden's tastiest veggies and is dressed lightly with no added oils. Serve with a side of lean protein for a healthy, vibrant meal. Servings: 4

Here's what you need...

4 eggs
1 bunch asparagus, ends trimmed
1 cup curly endive
1 cup dandelion greens
1/2 cup cherry tomatoes, halved
1/8 cup red onion, thinly sliced
1/2 red bell pepper, thinly sliced into matchsticks
1 packet Stevia
2 Tablespoons lime juice
1 garlic clove, minced
2 teaspoons Dijon mustard
1 Tablespoon raspberry vinegar

Place the eggs in a pan of water; bring to a simmer for 6 minutes. Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.
Bring a medium pot of salted water to boil.

Add the asparagus and cook for 4 minutes.

Rinse in cold water then set aside.

In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.
In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.
Coat the salad with the dressing. Top with asparagus and sliced egg.

Nutritional Analysis: One serving equals: 119 calories, 5.5 fat, 137mg sodium, 9g carbohydrates, 2g fiber, and 8g protein.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Read the Back Label, NOT the Front!

Fri, 15 Sep 2023 12:00:00 GMT

As a rule of thumb, never trust the claims on the front of a food package. Claims like: heart healthy, whole grains, or fiber-filled are never reason enough to purchase the item.

You see, the real truth about a packaged food item is hidden in the ingredient list on the BACK label, not in the bold claims on the front.

Scan that ingredient list for high fructose corn syrup, corn syrup, sugar, hydrogenated or partially-hydrogenated oils – if the food contains these items then rest assured that it's not healthy and should not be eaten.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

How Healthy Is Your Salad?

Thu, 14 Sep 2023 12:00:00 GMT

Salad - Healthy or not? Is there a better way than leafy greens....? Protein, Carbs, Fat - enough, too much???

Did you ever think that a salad could have more calories and fat than a serving of fried chicken?

Most people believe they're making a smart diet choice by opting for a salad, but end up sabotaging their weight loss goals.

Don't get me wrong - salads are a great way to get your recommended daily allowance of fruits and veggies and are often full of nutritious goodness. Made with the right foods they can also be a great meal for those seeking to lose some weight.

Next time you inspect the salad bar or your refrigerator for ingredients to toss in your salad, keep the following tips in mind.

Fruits and Vegetables
Leafy greens and veggies should be the base of your salad. Choose as many vegetables as you would like. Choose from mixed greens, broccoli, sugar snap peas, spinach, cucumbers, onions, peppers, cauliflower, mushrooms, green beans, zucchini, shredded carrots, radish, sprouts, cabbage, beets, tomatoes, and whatever veggie you can think to add. At only 25 calories per serving, vegetables are loaded with vitamin C, folic acid, potassium, fiber, and antioxidants. So the more veggies, the better!

In addition to all your other veggies, go with the darkest green lettuce you can find. Choose Romaine, spinach, mustard leaves, or green leaf over iceberg for increased nutrition. Leafy greens come in at less than 20 calories per two cup serving and provide folic acid, antioxidants, vitamins, and minerals.

Fruit is also a great salad option, as they add sweetness and nutrition to your salad. Try fruit such as cranberries, grapes, sliced strawberries, tangerines, or apples, and watch your plain old salad transform into a piece of culinary art.

Protein
If you find yourself feeling hungry soon after eating a salad, add some protein the next time. Good sources of protein to toss in a healthy salad include hard-boiled eggs or just the egg whites, grilled chicken, grilled salmon, steamed or boiled shrimp, tuna packed in water, low-fat cottage cheese, or roasted turkey breast. A good serving size of this protein would be three ounces.

If meat or animal products aren't your thing, add about three quarters cup of one or more of these protein sources to your salad: lentils, tofu, black beans, garbanzo beans, chickpeas, or a small amount of nuts (they're also high in fat, so don't over-do them).

Tempting as they may be, avoid fried, crispy, or saucy items that many add to salads.

Extras
Though many salad extras may be packed with nutrition, they are often also full of calories. On average, extras add approximately 600 calories to an otherwise low-fat salad. A good rule of thumb when it comes to preparing a light salad is to choose just one high-calorie extra or two half-portion extras. Popular high-calorie add-ons include fried noodles, cottage cheese, pepperoni, avocado, bacon, blue cheese, croutons, cheese, or nuts.

If you love the taste and texture of croutons, try crushing a few and sprinkling them over your salad. If your salad doesn't seem complete without cheese, try a strong flavored cheese like Feta or Parmesan. A small amount will go far. Also, use chopped nuts instead of whole to get more bites of a good thing.

Dressing
Dressing often makes the salad. Unfortunately, it can also make a salad a high-calorie event. The average vinaigrette contains 50 calories in one tablespoon, while the same amount of ranch dressing contains about 90 calories. Plastic containers or dressing packets at restaurants contain four tablespoons of dressing. The entire packet adds an additional 200-360 calories. As if that weren't enough, many dressings also contain saturated fat. This raises cholesterol and the risk of heart disease.

Instead of grabbing the first dressing you see, look for a low-fat, low-calorie option. A healthy dressing choice is a couple teaspoons of olive oil mixed with vinegar or lemon and spices or herbs. Instead of drenching your salad in dressing, dip your fork into dressing before taking a bite of salad.

Remember, eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

For an exercise program to be challenging it must always be changing. That's why my workouts are never the same.

It's my goal to get you into the best shape of your life.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Skinny Salad Dressing

Thu, 14 Sep 2023 12:00:00 GMT

Skinny Salad Dressing, Lose weight smart, good food, good for you.

Most of the fat and calories in salads are found in the dressing. Mix the following ingredients together for a guilt-free and delicious salad dressing:

1 cup fat free Greek Yogurt
3 Tablespoons white rice vinegar
1 shallot, minced
2 Packets Stevia
1 teaspoon oregano
1/2 teaspoon basil
1 clove garlic pressed
1 tsp sea salt
A dash of ground black pepper

I'm here to help - Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out..... like & subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Which of These 7 Reasons Motivate You?

Thu, 14 Sep 2023 12:00:00 GMT

Let's face it, most people dislike exercise. Or at least they think they do.

They say it takes up too much time, they don't like to get sweaty, or maybe they're so out-of-shape that exercise hurts.

Or maybe they'd just rather lie on the couch and eat cake.

I think that anyone who says they don't like exercise is really saying that they don't have any motivation.

Motivation is what gets you to stick with an exercise routine—even when it's the last thing you feel like doing.

There isn't a one-size-fits-all answer for motivation, since different things motivate different people. Try the following 7 reasons on for size and discover what motivates you:

Reason #1: Health
The long list of health benefits attributed to exercise should be enough motivation for anyone. Physical activity helps you achieve and maintain a healthy weight. It also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body.

Additionally, exercise strengthens your bones and muscles, lowers your risk of cancer, decreases stress, helps you battle depression, and even improves your sex life.

Reason #2: Making Progress
When it comes to exercise, many people find it helpful to track their progress so they can see where they started and how far they go over time. Seeing improvements reminds you that your hard work is worth the effort. Perhaps you were only able to walk a mile, now you're able to run two! Maybe you weighed in at 250 pounds, and now you're down to 215! Track your progress using a regular journal, phone app, or fitness website. This is a great way to stay motivated and to remind yourself that while you may not notice your progress, you're making progress every day!

Reason #3: Convenience
Many people don't stick with an exercise routine when it becomes inconvenient for them. Whether you face a schedule change or don't have time to drive to the gym, it's important (and possible) to find a time and place that work best for you and your busy lifestyle. Just remember to be flexible! If you're too tired at the end of the day, try waking up a few minutes early to fit in a workout.

Reason #4: Enjoyment
If exercise is a bore for you, find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don't like being alone and would rather be social. So join a team! Or maybe you don't like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what's most fun for you and you'll be less likely to stop.

Reason #5: Goal Achievement
If you're just getting started in the world of exercise, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don't set up for failure by striving after unrealistic goals. Do this and you'll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further.

Reason #6: Increased Confidence
If you're out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don't compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don't expect perfection after just a week of exercise. Strive to have your best body—not someone else's.

Reason #7: Rewards
Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn't be an ice cream sundae, but it may be that new pair of jeans you've been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded.

It's my passion to help others find their motivation for creating a healthier life for themselves and their families. I'd love to hear from you – call or email today.

Together we will figure out what motivates you!

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Beyond Soda.....Spa Water

Wed, 13 Sep 2023 12:00:00 GMT

You know that soda pop isn't good for you...and yet you still drink it. I understand that plain water gets boring – especially when you're having a party or gathering.

Use the recipes for "Spa Water" below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals:

Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.

Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.
Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.

Watermelon Rosemary: Place 1/2 cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.

Pineapple Mint: Place 1/2 cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Best Ab Exercises

Tue, 12 Sep 2023 12:00:00 GMT

ABS, ABS, ABS and more ABDOMINAL EXERCISES!

Just because those crunches won't reduce your body fat, that doesn't mean you shouldn't strengthen your abdominal muscles. Regular ab exercises are an essential part of your strength and conditioning – necessary in order to get that fit physique you want.

Plank : Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 30 to 60 seconds, lower and repeat for 3-5 reps.

Knee Tucks : Start on your back, bend your knees into your chest, point your toes together, and open knees out to the sides, keeping toes touching. Extend both arms overhead on either side of your ears, palms facing up. Lift your hips off the floor and bring your knees up towards your armpits. Slowly lower your hips back down to start position. Repeat for 12-15 reps.

One-Arm Full Sit Ups : Start lying on your back with your right knee bent, foot flat on the floor, and left leg extended straight out on the floor. Extend your right arm to the ceiling and reach your left arm towards your left foot. Sit all the way up, rolling through your back, keeping your right foot on the floor, and your right arm up over your shoulder and your left arm reaching in front of you all the way up. Slowly roll back down to the floor.

That's one rep. Repeat 15 times on one side, 15 times on the other. For an extra challenge hold a dumbbell in your extended arm.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Get Strong - Stay Fit!

Troy Huggett, M.S.

This one's for your Sweet Tooth!

Tue, 12 Sep 2023 12:00:00 GMT

Your sweet tooth has gotten you into lots of trouble over the years.

All those diets you abandoned for a slice of cake, all the extra calories you took in ‘just to have a taste of something sweet' before bed.

Where has it gotten you?

Into pants that are another size larger. Into your doctor's office for another lecture. Into a body that you no longer enjoy.

Yes, sweet treats sure are tempting, but the life-long repercussions far outweigh the momentary pleasure.

To help you conquer your sweet tooth, I've identified the 5 sweet traps you should avoid, as well as a healthy substitute for each.

Sweet Trap #1: Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you're in the habit of eating candy daily then your body will crave it.

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

Try This : Swap your sickly-sweet candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).

Sweet Trap #2: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are popular vehicles for sugar consumption. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you'll find the number on your scale going down rather than up.

Try This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature's candy, and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

Sweet Trap #3: Ice Cream

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream...until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.

Try This : Let's face it, cold, creamy and sweet makes a delicious combination. Create a healthy protein-packed ice cream with the recipe below.

Sweet Trap #4: Soda Pop

A regular can of soda pop contains the equivalent of 10 packets of sugar. That's more sugar than you should consume in a week's time!

Soda pop is something that you get into the habit of drinking, and do without thinking. The good news is that a habit can be broken and then replaced with something healthier.

Try This : Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.

Sweet Trap #5: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don't give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don't make you feel full. Let me assure you that even though you don't feel full, like you would after a piece of cake, you're still taking in a boatload of sugary calories.

Try This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Take the ice cream recipe below, add non-fat milk and mix in the blender for a high protein milkshake.

Eliminating refined sugar from your diet will do so much for your health, as well as your weight.

A great thing to remember is that once you've fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much slimmer and healthier you will be!

Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

For an exercise program to be challenging it must always be changing. That's why my workouts are never the same.

It's my goal to get you into the best shape of your life.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Smart Coffee Shop!

Mon, 11 Sep 2023 12:00:00 GMT

There's a good chance that you'll find yourself in a coffee shop looking for refreshment at one time or another this summer. It may even be a daily occurrence!

Keep in mind that what you order will directly impact how you look and feel.

Use these guidelines to order smart:

Order something that will cool you off, not weigh you down. This means only drinking beverages that contain little to no sugar.
Blended drinks are packed with sugar - making this the worst choice. Imagine that blended coffee drinks are a dessert-in-a-cup - because it will end up stored on your body as quickly as a slice of cheesecake.
Unsweetened or lightly sweetened iced tea is an excellent choice.
Unsweetened or lightly sweetened iced coffee is also an excellent choice.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Your Dinner Made Healthy in 5 Steps

Mon, 11 Sep 2023 12:00:00 GMT

You think you're eating healthy meals, but aren't sure?

If your weight loss has slowed, or even stopped, then there's a good chance that you haven't been eating as healthy as you should be.

I'm going to end the guesswork for you, once and for all, with my 5 steps to a healthy meal.

By following these 5 guidelines you'll know that your meals are healthy and fitness friendly. And as a result you'll experience healthy weight loss.

Here are the 5 Steps to a Healthy Meal:

Step #1: Quality Ingredients
These are the building blocks to a healthy meal. While you certainly don't need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.

Choose foods that are:

Fresh and organic
Pronounceable ingredients
Whole foods

Step #2: Cooking Method
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

Fried and battered
Processed and packaged
Doused with cream sauce
Sautéed

Choose foods that are prepared like this:

Grilled
Baked
Broiled
Steamed

Step #3: Mostly Protein
The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

Fish
Chicken
Turkey
Egg
Lean red meat
Beans

Step #4: Lots of Fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

Salad
Seasonal vegetables
Fruit
Legumes

Step #5: Lay Off the Starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

Potatoes
Pasta
Rice and cereal
Bread and crackers

For faster results, pair your clean eating with a challenging exercise routine.

Call me 269-967-6300 or email info@fitnessprosbattlecreek.com or go directly to the BioHackers Wellness Page today and I'll get you started on an exercise program that will make your goals a reality.

Check out my youtube channel and get the tips you need: https://youtube.com/watch?v=J0d8-mAXmoo

https://biohackerswc.ck.page/lunchtime

9 Benefits of Strength Training

Mon, 11 Sep 2023 12:00:00 GMT

9 Benefits of Strength Training - and my 9 favorite Strength training exercises...

There used to be a time when very few adults included strength training in their fitness routine. It was thought of as extreme, unnecessary and even dangerous.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. It can be performed with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

Times have certainly changed as a multitude of strength training benefits were proven by experts, including:

Strength and muscle tone
Cardiovascular capacity
Speed, Agility and Flexibility
Resistance to injury and disease

If that’s not enough to convince you to include regular strength training in your fitness routine, then read on for 9 Benefits of Strength Training…

1. Strength Training Builds Muscles : Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. Strength Training Burns Fat : When it comes to losing size, all that you want to see disappear is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. Strength Training Builds Strong Bones : The older we get, the more important our bone density is. A good strength training program is one of your best defenses against osteoporosis.

4. Strength Training Alleviates Anxiety, Stress and Depression : Sure, there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. Strength Training Promotes Better Sleep : Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. Strength Training Can Relieve Chronic Back Pain : If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of reduced pain.

7. Strength Training Contributes to Insulin Sensitivity :Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. Strength Training Improves Good to Bad Cholesterol Ratio : Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. Strength Training Raises Metabolism : This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

If you’re ready to begin your body transformation then feel free to reach out to me.

Call 269-967-6300 or email me info@fitnessprosbattlecreek.com today and we will get you started on the exercise program that will reshape your body once and for all!

*A nice bonus to help you with this is one of my latest books on the subject - find out what my 9 favorite Strength Training Exercise: https://biohackerswc.ck.page/muscle

Get Strong - Stay Fit!

Troy Huggett

AND check out, like, subscribe to my youtube show for more exercise options/demos:

https://youtube.com/watch?v=J0d8-mAXmoo

Do You Believe This Belly Fat Lie?

Mon, 11 Sep 2023 12:00:00 GMT

Belly Fat Lie!

So you want to get rid of some belly fat.

And you can't help but be on the lookout for that magical exercise that will give you flat abs once-and-for-all.

I'm sorry to burst your bubble of hope...

But all the ab crunches in the world won't make a dent in your muffin top, as long as you continue with your unhealthy lifestyle.

This isn't a cutting edge discovery. In fact, by now it's common knowledge that spot reduction is a myth.

And yet, time after time, I'm asked to reveal the exercise, or exercise machine, that gets rid of stomach fat.

There is no such magical exercise.

The magic is found in altering your diet and exercise routine to promote fat loss from your overall body, including - but not limited to - your midsection.

Here's how to really get rid of that belly fat:

Flat Belly Tip #1: Cut Out Processed Foods
You know how Disneyland has the FastPass tickets that allow you to cut to the front of the ride lines?

Consider processed foods as a FastPass ticket to belly fat.

I wouldn't be surprised if future studies show that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food specifically adds fat around your belly.

If you want to lose pounds then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.

Flat Belly Tip #2: Eat Fresh, Whole Foods
Once you've cut the garbage out of your diet, fill in the void with fresh foods such as:

Green veggies
Whole fruit
Lean, high quality meat
Colorful veggies
Whole grains, in moderation
While these foods may seem boring at first, stick with it long enough and you'll grow to love the unadulterated flavor of real food.

Eating a diet filled with the foods listed above will give your body all the nutrients it needs to shed pounds and lean out.

Flat Belly Tip #3: A Consistent, Challenging Exercise Program
The absolute best way to fight the battle of the muffin top is with a consistent, challenging exercise program.

Consistent: You should exercise 3-5 times each week.
Challenging: If you want to see results then keep your body guessing with new exercises and varied intensity.
My exercise programs are specifically crafted to get you into the best shape of your life.

I'd love to hear from you.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

3 Ways Exercise makes you feel GREAT!

Sun, 10 Sep 2023 12:00:00 GMT

When we talk about the benefits of exercise, looking better gets the most attention.

Burning off unwanted pounds is a great thing, but let's not overlook a more immediate benefit of exercise.

Exercise transforms how you feel—with a quickness.

It's true. While weight loss takes time and extended effort, all it takes is one workout to begin reaping the reward of a more energetic and capable body.

Here are the top 3 ways that your body will feel better with exercise:

1) You'll Have More Energy
How are your energy levels these days?

(And I'm talking about natural energy, not energy manufactured by caffeine.)

Do your eyes pop open at the sound of your alarm? Then do you bounce through your day with a spring in your step?

Or do you hit snooze half a dozen times before getting up and dragging through your day?

While you may not instantly feel like the Energizer Bunny, your energy levels will dramatically increase once you begin a consistent, challenging exercise routine.

How does spending energy create more energy?

"(Exercise) literally creates energy in your body. Your body rises up to meet the challenge for more energy by becoming stronger," explains Samantha Heller MS, RD.

Research consistently concludes that regular exercise increases energy levels and reduces fatigue.

2) You'll Have Fewer Aches and Pains
When your life becomes sedentary (this means you are inactive for most of the day) then you'll quickly find your body developing aches and pains.

You'll feel it when you stand up - a throb in your back, creaking in your knees and stiffness in your legs.

This is pain due to underuse.

Your body was meant to move!

Movement improves flexibility and range of motion, and releases natural pain-reducing endorphins, which means that, with a regular exercise program, you'll be moving smoother and with less pain than ever before.

3) You'll Feel Happy and Confident
It's hard to understand how 30 to 60 minutes a day spent on exercise is able to completely transform how you feel about yourself. But it does.

Think back to the last time that you accomplished something. Maybe you performed well at work and received kudos from your boss, or you finished a project at home that took weeks of your time and concentration.

Do you remember how that accomplishment made you feel?

You stood a little bit straighter, you smiled easily, and deep down you felt alive with excitement.

When challenging exercise becomes a regular part of your life, feelings of happiness and confidence also become a part of you.

From now on I want you to forget the idea that exercise is nothing more than a means to achieving a slimmer body.

Instead, look at exercise as a complete life enhancer.

I'd love to get a call or an email from you.

Reach out to me and I'll show you how to integrate a consistent, challenging exercise routine into your lifestyle so that you'll begin to reap the benefits of an energetic, more confident you.

Don't wait to begin enjoying the benefits of an active lifestyle -

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Swap Your Office Chair

Sun, 10 Sep 2023 12:00:00 GMT

Swap Your Office Chair, exercise, core, spine,

If your job calls for sitting at a desk all day, then swap out your chair for an exercise ball.

When sitting on an exercise ball, your body will constantly make small adjustments, often imperceptible, to remain balanced. These small movements, over the course of a day, result in the strengthening and tightening of your core.

Not only will strengthening your body's core muscle group help improve your posture, improve your balance and guard against back injuries, it also creates a slimmer midsection.

Get Strong - Stay Fit!

Troy

Cut Your Carbs!

Sat, 09 Sep 2023 12:00:00 GMT

Vacation days are notorious for carb-rich meals, and it's a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing to eat one carb-less meal each day.

Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries and pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.

Lunch: A great carb-less lunch is a salad with lean meat. It's so filling and satisfying that you won't even miss the bread.

Dinner: Since you're on vacation, you don't want to feel deprived, so dinner is the hardest meal to go carb-less. But if you've indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

5 Reasons People Gain Weight on Vacation

Fri, 08 Sep 2023 12:00:00 GMT

Vacations are a time to get away from the grind of everyday life – to indulge mind and body in relaxation and enjoyment.

Unfortunately all that indulgence typically leads to a pound gained for each day that you're away.

To help you combat these unwanted pounds, I've identified the 5 main reasons that people gain weight on vacation, as well as your strategic plan of avoidance.

Reason #1: Not Having A Plan
Let's face it, the vacation mindset is a set-up for gaining pounds. Your priority is to relax, and for most that means eating, resting and forgetting the gym.

Your best line of defense is to keep your fitness goals at the forefront of your mind.

Your Plan: Before you leave for your trip sit down and set a goal.

A realistic goal is to maintain your current weight or to lose a pound or two.

The simple act of bringing your fitness goal to mind before leaving on your trip will greatly reduce your chances of coming home heavier.

Reason #2: Indulgent Snacking
There's nothing like a vacation to cause you to throw all caution to the wind with indulgent snacking.

Ice cream in the middle of the day, frozen coffee drinks topped with whipped cream, salty bags of chips and even a visit through a fast food drive thru.

While these snacks may be fun, the damage will quickly catch up to you.

Your Plan: Approach your trip with the strategy of indulging with control.

If you really must have a sweet treat, then make it small and follow it up with a balanced, protein-filled meal.

Another way to reduce indulgent snacking is to bring along your own healthy options.

Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat jerky are a good start.

By filling up on these healthy snacks you will end up eating less when presented with a sweet or salty treat.

Reason #3: Forgetting Portion Control
You have no choice but to dine out while on vacation and whether you're visiting 5 star restaurants or fast food diners, you're going to face the same problem: large portions.

While the easiest thing to do with a big plate of food is to simply eat it all—you are on vacation after all...right?—that isn't the best for your waist.

Your Plan: Decide here and now that you will not indulge in large portions.

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat.

This gives you no choice but to eat a healthy portion.

If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

Reason #4: Eating Too Late
Who really wants to go to bed early while on vacation? The days stretch long and undoubtedly end with a nice big dinner.

All these calories, eaten right before bed, will quickly land around your waist.

Your Plan: Simply stop eating 3 hours before you go to bed.

This easy trick is especially effective while on vacation.

So skip that late night indulgence and wake up looking and feeling great.

Reason #5: Not Exercising Enough (Or At All)
Oh, groan, do I really have to exercise while on vacation?

Yes, you do! That is if you want to look and feel younger and more alive.

Too often exercise is looked at as work, but vacations are the perfect time to really enjoy a good workout.

You won't be rushing home, trying to squeeze in a few minutes at the gym, but rather the vacation workout can be a relaxing and enjoyable experience.

Your Plan: Look at vacation workouts as a treat, and make it a priority.

Here are some ideas:

Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine, so make good use out of it.

Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.

Make a conscious effort to be active everyday. Go on a brisk walk after your day's activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit.

Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and

I'll show you a step-by-step plan for getting you the body that you deserve – it's easier than you think.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Aim to Add

Thu, 07 Sep 2023 12:00:00 GMT

It's easy to only focus on the foods that you're not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you'll stay motivated and stick with it.

Pack as many non-starchy vegetables as you'd like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

The 7 Deadly Dieting Mistakes

Wed, 06 Sep 2023 12:00:00 GMT

It's a common problem. You've been on a diet for weeks and aren't losing weight like you thought you would.

It may be because you're consuming more calories than you think.

Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.

Mistake #1: Forgetting Liquid Calories
It's easy to forget that the things you drink have calories - some more than you'd think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you're adding.

For calories' sake, it's best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don't satisfy hunger, so they are just empty calories.

Mistake #2 Meal Skipping
Many dieters think they'll cut their calorie intake by skipping a meal, usually breakfast.

But this is a mistake.

Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you're so hungry.

So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.

Mistake #3: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn't mean you should eat that much at home for a normal meal.

Remember that your stomach, like your heart, is the size of your fist. Don't think you could fit much food into your fist? You're right. And contrary to what mama taught you as a child, you don't have to eat all the food in front of you.

To eat a little less, use smaller plates and eat slower so you know when you're full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.

Mistake #4: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.

These add extra calories fast.

One tablespoon of dressing contains 75 to 100 calories. With that in mind, it's no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.

Mistake #5: Blaming Your Genes
Many people give up on dieting or think there's no hope when it comes to meeting their goal weight because of their genes.

Just like you may share your father's hair color or your mother's eye color, there is a small chance you also share your parent's body type. However, this is no excuse for doing nothing about trying to lose weight.

Stick to your diet and exercise plan and you should definitely see results.

Mistake #6: Eating Without Thinking
It happens to everyone. You're tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it's not on a plate it doesn't matter, but every bite you take counts.

When it comes to a successful diet, make rules for appropriate times to eat. And don't always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don't put anything in your mouth.

Mistake #7: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.

This commitment may last a few days until you can't tolerate it any longer and you overindulge on what you deprived yourself of.

A better plan is to allow yourself a treat every once in a while.

Remember that everyone makes mistakes, but be smart and don't let these common pitfalls keep your from meeting your weight loss goal!

Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I'm here to motivate, instruct and encourage you to reach your goal.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Slip-Ups, Not Landslides

Tue, 05 Sep 2023 12:00:00 GMT

Up until now you've taken any and every excuse to break from your healthy habits. Your birthday, Christmas, vacations or even your co-worker's retirement party would start an avalanche of bad food choices.

Now that you've anchored yourself in the process of your healthy lifestyle, learn to take slip-ups in stride, rather than letting it turn into a landslide.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

The Cure For Your Yo-Yo Body!!!

Mon, 04 Sep 2023 12:00:00 GMT

Have you noticed a pattern?

You'll spend a couple of weeks eating clean, exercising and losing weight, but then the pendulum swings and you spend the next week or two indulging in your old unhealthy habits.

After enough chubby days you'll get back to your clean habits, and so the yo-yo goes.

It's time to stop this vicious cycle that never brings you all the way to your goal – keeping you comfortable enough, yet frustrated.

The good news is that your yo-yo days could be quickly and permanently turned off with this simple mindset change.

Find your reward in the process, not in the results.

When it comes to weight loss, we've been brainwashed to focus all of our efforts on the "results". Your desired result is the ideal body that you dream to have – it's your reason for passing on dessert and the image you hold in your mind as you toil through burpees and mountain climbers.

News flash: If you only find reward in the results, you're likely to fail.

What?!?

Think about it. Results are abstract.

Oh sure, you can picture it in your mind with crystal clarity, but what reach does that image have on you when you're lured into the drive thru?

Let's face it - future results are easy to lose focus on.

The Process: this is the act of working toward your goal – your meal plan, your exercise routine and your healthy life style choices.

If you had a map of where you are today (blue dot) and where you'll be when you reach your goal (red dot) the process is that black line connecting the two.

When all you're focused on to reinforce your journey is the promise of results, it's easy to wind up lost.

Finding Reward in the Process: Make a new habit of feeling rewarded after every day on your chosen path.

Completing your diet and exercise each day needs to become its own reward. Look down and applaud yourself for each step forward.

When you find reward in the process, the results will take care of themselves.

I'm passionate about helping you find your way to a healthy lifestyle.

Call or email today and I'll get you started on an exercise program that will turn the process into a rewarding adventure.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Safety First!

Sun, 03 Sep 2023 12:00:00 GMT

Here's a few rules of thumb to keep in mind no matter what you find yourself doing in the midst of your routine.

Rule of Thumb 1: Technique is everything. Using poor technique with any exercise is one of the fastest ways to wind up with bad pain. In addition to helping you avoid injury, proper technique also helps you make sure you're working out the muscles you're trying to work out.

Rule of Thumb 2: Burnout hurts. When your body says you can't go any farther, it may be a good idea to listen. Some of the most common injuries at the gym are overuse injuries. So don't be afraid to give your body a break. You can also reduce your likelihood of overuse injuries by keeping plenty of variety in your regiment.

Rule of Thumb 3: Get a partner or work with a trainer. It's not easy to find someone to get in the weight room with you at 5 a.m. However, having someone alongside of you will help you avoid injury by spotting you when you get in a bad situation and helping you practice proper form throughout your routine.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Four Dangerous Exercises To Avoid!

Sat, 02 Sep 2023 12:00:00 GMT

Nothing will derail your fitness goals quite as swiftly as a painful injury.

In order to stay pain-free and limber, beware of the following 4 exercises:

#1: The Slump Machine - One of the most common and easiest ways to get hurt at the gym is by using improper posture when on a treadmill, stationary bicycle, Stairmaster, and pretty much any other machine.

In order to avoid injury, fight the urge to rest your forearms on the handlebars of the bicycle or let your head and shoulders slump below your hand grips on the Stairmaster. By doing this, your shoulders and back are constantly in harm's way.

#2: The Fighting Bends - Whether stretching your body for prolonged periods of time or pulling weights down time and again, another way to injure your body is by doing exercises that don't feel good when you're doing them.

Many exercises that are likely to cause harm involve pulling weights down behind your head. Exercises like these and others force your body to fight its natural range of motion and are a fantastic way to allow your body to suffer harm when harm could easily be avoided.

#3: Twist, Shout, Scream - Here's an exercise that potentially builds up a little flexibility but that offers a lot of potential for pain. Grab a broom handle or a barbell, toss it across your shoulders, and start twisting your body.

This aggressive twisting puts an enormous amount of stress on the lower back. There are plenty of safer ways to gain flexibility in your back, so avoid this technique at all costs.

#4: The Improperly Done Dead Lift - Used as the grand finale for many weight-lifting competitions, the dead lift is the last word when it comes to brute, unfettered strength. And when the inexperienced, unprofessional weight lifter tries to take on this impressive feat, the results can be disastrous.

On top of dropping incredible amounts of weight on your body, dead lifting also offers the opportunity to ruin your back by not lifting with your legs.

Now that you know what exercises to avoid to escape unnecessary and potentially life-altering pain, what are you waiting for? Get out there and be safe!

For faster results join one of my proven fitness programs.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

#1 Rule

Fri, 01 Sep 2023 12:00:00 GMT

1 Rule Of Clean Eating: No Refined Sugar

I can't say enough about the dangers of refined sugar.

Regular sugar consumption will always cause weight gain. In addition to ruining your figure, chronic sugar consumption puts you at risk of numerous health problems.

When you're in the habit of taking in sugar everyday it's hard to quit, but once you've broken the habit you won't give sugar a second thought.

Whenever your sweet tooth flares up eat a piece of fresh organic fruit.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to the Troy & Hannah show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Eat Clean to be LEAN!

Thu, 31 Aug 2023 12:00:00 GMT

You want to lose weight, and have been trying hard for months without success.

You've heard fitness people refer to 'eating clean' but what does that really mean?

The labels on hundreds of different food items proclaim to be 'healthy' but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating.

What are you eating wrong?

Let's dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off.

Step One: Steer Clear of Packaged Foods

Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy'.

Think of packaged food in these 3 categories:

Sweets: Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar and bad fats, and lack any viable nutrient that your body actually needs. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat.

There's never a good reason to eat these so-called foods.
Processed Grains: Crackers, breads, cereal, chips, instant oatmeal, energy bars, and popcorn. This category is tricky because many of the packages are labeled as ‘heart healthy' or ‘low fat'. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight.

If you have a weight loss goal then stay away from processed grains.
Whole Grains: Brown rice, wild rice, whole oats, sprouted grain pasta, and sprouted grain bread. Here's a category of packaged foods that you are able to include in your clean diet. You don't, however, have a free pass to eat as much of these items as you'd like. Whole grains, while healthy and acceptable, are very calorie-dense. This means that a little bit goes a long way.
Eat whole grains in moderation in order to meet your weight loss goals.

Step Two: Fill Up on Fresh Foods

Fresh vegetables and fruits are a huge part of your clean diet.

The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health.

Eat a variety of fruits and vegetables in all shapes, sizes and colors.

The only ones that you need to limit are vegetables that are high in starch, such as potatoes and corn, and fruits that are very high in sugar, like melons.

Step Three: Get Plenty of Protein

The cornerstone of your clean diet should be lean protein.

Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites.

Protein is what holds your clean eating plan together, for two reasons.

Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking.
Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner.
For faster results, pair your clean eating with a challenging exercise routine.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

or check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Got Stress - Get Moving ......

Wed, 30 Aug 2023 12:00:00 GMT

Feeling kind of stressed? You're not alone.

Stress is an inevitable part of our modern existence. Whether you're the president of a Fortune 500 company, a Kindergarten teacher or a construction worker, you have stress to deal with.

But you don't have to let it get the best of you.

By battling stress in your day-to-day routine, you can stop pulling your hair out and get back to living a more relaxed life.

How can you turn your stress-filled life on its head?

With one of the best weapons against stress: exercise.

Working Out Works: When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good.

Because every time you exercise, you increase your body's production of endorphins.

In case you didn't get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It's not the chocolate.)

Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress? Here it is: whatever you enjoy doing.

That's right - any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.

Through the Brick Wall: Working out every day and not getting the stress relief you so eagerly desire? Then it's time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you're all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two.

Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself. Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you're not making progress may give you the confidence you need to put stress in its place and move on.

My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle.

Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get the body and stress level that you deserve - in-person or online!!!!

Check out, like, subscribe to my youtube show:

https://youtu.be/JOd8-mAXmoo

YOUR TICKET TO GET FIT!!!

Tue, 29 Aug 2023 12:00:00 GMT

Come give my fitness program a try. I have the whole fat loss equation down to a science, and I’d love nothing more than to help you achieve your fitness goal.

My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Let’s do this!

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

Kick Stress to the Curb!

Mon, 28 Aug 2023 12:00:00 GMT

A few tips to get maximum stress reduction:

Learn what situations cause you to experience unwanted stress, and avoid these situations. Can't avoid your boss or that awkward business luncheon? Then you'll need to use some more brainpower. Think back to your last experience with the boss or the business lunch. How bad was it really? You survived it, and it wasn't really all that bad. Keep that in mind, and you'll be ready to take on whatever stressful situation comes your way.
Make necessary lifestyle modifications. Did you know you're more likely to suffer stress when you're tired? Or did you know that when you don't feed your body well, your body isn't ready to handle stress as it would with a healthy diet? By getting plenty of shut-eye and eating healthily, you won't kiss stress goodbye altogether, but its effects will be diminished greatly.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out the Troy & Hannah Show - the shortest, most indepth, show on Fitness, Wellness, Health and BioHacks on the web!

https://youtu.be/JOd8-mAXmoo

Preventing and recovering from exercise injuries!!!

Sun, 27 Aug 2023 12:00:00 GMT

Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you start working out.

All of a sudden your fitness goals go back on the shelf and you are left to deal with the pain.

Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful, and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries

The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.

Your 5-Step Injury Prevention Plan

Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch

What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear

For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle

Stop for a moment and think about your car—if you don’t maintain it with regular tune ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well-balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn’t what that, right?

The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Wouldn’t you love to see awesome results before this summer comes to an end? Simply reply to this email or call me today to get started. It’s time to take action and get the results that you deserve!

You SNOOZE, You LOSE!

Sun, 27 Aug 2023 12:00:00 GMT

Sleep matters when it comes to dropping fat.

Your body requires a certain number of hours for rest and recovery, especially when your workouts are dialed in. 7 to 8 hrs per night seems to be the right amount.

A study that followed nearly 70,000 women for 16 years showed that those sleeping less than 5 hrs per night weighed more than those sleeping 7 to 8 hrs per night.

Did you Fall for it TOO???

Sat, 26 Aug 2023 12:00:00 GMT

The madness has to stop.

This might come across as a soapbox rant, and for that, I apologize, but trust me when I say that this is a message that needs to be spread.

Your fat loss depends on it.

We all want to be fit and lean, right? So why do we fool ourselves into thinking that we are eating healthy…when our diets consist of so many processed foods?

Don’t fall for it: so-called healthy packaged foods are NOT guilt-free.

I can’t tell you how many folks I’ve seen chow down on organic, all-natural, gluten-free, vegan or high-fiber packaged foods…only to see their fat loss halt and reverse.

What did you expect?

Packaged snacks and desserts are going to stop fitness results and encourage fat storage. Every. Single. Time.

Even if it says healthy, or all-natural, or high-fiber, or organic, or gluten-free, or vegan.

If it’s processed and packaged then it’s getting in the way of your results.

If you are serious about shaping up your body then throw out the packaged foods and opt for wholesome, real foods instead.

Start with these:

lean protein
fruits
vegetables
nuts
seeds
avocados

When it comes to fat loss, eating clean is half of the battle. The other half is all about effective, challenging and consistent exercise.

Begin right now by calling 269-967-6300 or emailing me info@fitnessprosbattlecreek.com to get started on an exercise program that will turn you into a fat-burning machine!

This Realization Changed my Life!!!

Thu, 24 Aug 2023 12:00:00 GMT

Are you still waiting for the day that you’ll be fit?

How many times have you told yourself that you’ll start living healthy tomorrow? Or next week?

After you’ve had just one more pizza dinner and one more lazy day on the couch…

Then you’ll commit yourself to eating right and exercising regularly, right?

It’s time to realize that this line of thinking is a sneaky little trap. One that fools all of us at one point or another.

You see, when you put off healthy living to some designated day in the future, you’re putting the responsibility of change on your future self. Tricky, since your future self doesn’t even exist yet.

Only you, in the present moment, are capable of making amazing change happen.

Being fit and lean is the result of thousands of healthy choices – all made in the present moment.

So give your future (fictional) self a break and start making real, tangible progress towards your goal – right now, in this moment.

Begin right now by calling 269-967-6300 or emailing info@fitnessprosbattlecreek.com , or going to BioHackers Wellness Academy today to get started on an exercise program that will enhance your life and bring your goals from fantasy to reality.

It’s Just a Number!

Tue, 22 Aug 2023 12:00:00 GMT

We spend so much time worrying about getting the number on the scale to drop that it’s easy to get discouraged when your weight loss slows for a time. When you workout hard and eat right your body gains muscle while losing fat—this isn’t shown by the number on the scale. It’s shown by inches lost, in the way your clothes fit better than ever, and in how you look and feel amazing.

Here’s why you can’t slim down…

Tue, 22 Aug 2023 12:00:00 GMT

Wanting to lose fat, and failing at it, is one of the most frustrating experiences ever.

Read the following 7 Fat Loss Problems to discover what is standing in your way and how to quickly and easily begin reshaping it all.

Fat Loss Problem #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
Protect your mind from any negative self-talk. If a negative thought comes to mind, immediately reject it.
You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

Fat Loss Problem #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self-sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

Fat Loss Problem #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run, the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.

Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
Focus on the big reason why you are losing weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
Remember that you can only have two things in life: excuses or results. Which do you want?
Fat Loss Problem #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight, then your commitment to the process is a must.

The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
If you don’t give up, then you’ll never fail.

Fat Loss Problem #5: Your Diet

If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Fat Loss Problem #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

Review your goal. Is it specific and measurable? Is it small and attainable rather than monumental? Focus on your goal when the going gets tough.
Make each workout a new experience. Challenge your body with different resistance, new exercises, and a varied pace.
Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Fat Loss Problem #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
I am passionate about seeing you achieve results—don’t waste your time, energy and effort on mistakes.
When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Get serious about your results and begin the last weight loss program that you’ll ever do.

Call 269-967-6300 or email info@fitnessprosbattlecreek.com today to schedule your first workout.

Write It Down!!!!!!

Sun, 20 Aug 2023 12:00:00 GMT

If you want to take it to another level - Fitness, Weight Loss, Business, Relationships, Life in General - Write it down, Journal, Make Lists, whatever you call it - just do it!!!

Did you know that writing down your goals is one of the best ways to assure that you will meet them?

Make the (healthy) habit to write down your fitness and weight loss goals and to update it periodically with your progress.

Remember that the more specific your goals are the more likely you are to meet them. Instead of writing ‘I want to lose some weight’ make your goal more definite like: ‘I want to lose 15 pounds and fit into my size 8 pants’.

There's a Problem with your Diet!

Sun, 20 Aug 2023 12:00:00 GMT

For more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero true results.

Sure, you may lose 5, 10 or even 20 pounds on a fad diet…but you’ll gain it all back and then some. How can I be so confident that your results will be short-lived? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short-lived drop in weight—a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age-old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…

But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits—with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller. In practical terms, this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, the unneeded calories will result in pounds gained. So what’s a dieter to do? Find a brand new diet to follow—right? Wrong.

There is a way to drop pounds and firm your body, but you won’t read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change.

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back to your old ways—a lifestyle change redefines who you are.

I know this is starting to sound like some heavy stuff, but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change every day with amazing results.

Fact: The shape of your body is the direct result of your current lifestyle.

So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The keyword here is consistent. If you aren’t exercising at least 3-4 times each week then you own this habit.)
The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it ‘empty’ calories.)
You can lose weight and improve both your appearance and your health.

You can look and feel great.

You can transform yourself into the person that you’ve always wanted to be.

Don’t let another day go by that leaves you a slave to unhealthy habits. Take action now. Call or email me today and together we will recreate your lifestyle and redefine your body.

By the way, I should mention another deadly habit that destroys too many people’s dreams. The habit of procrastination.

How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would call me to start your personal training program? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.

Break that nasty habit of procrastination—contact me today.

Don't Believe these 5 LIES about Fitness!

Sat, 19 Aug 2023 12:00:00 GMT

5 LIES to never believe about Fitness! Plus the 3 steps to get your Fitness on!!!

Don’t believe these 5 LIES about fitness

Don’t waste your time on these:

Lie #1: Take diet pills to boost your effort.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don’t pop a pill—instead burn calories with exercise.

Lie #2: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

Tip: Don’t starve yourself—instead eat healthy small meals throughout the day.

Lie #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.

Tip: Don’t obsess about crunches—instead focus on fat burning.

Lie #4: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.

Tip: Don’t eat packaged diet foods—instead stick with nutritious whole foods.

Lie #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

Tip: Don’t swear off all carbohydrates—instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan. Here’s what you need to know in 3 simple steps:

Step One: Cut out the junk.
The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!

Step Two: Focus on whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Step Three: Come train with me.
This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you.
Call 269-967-6300 or reply via email info@fitnessprosbattlecreek.com or go to BioHackers Wellness Academyto get started on an exercise plan that will make you look great all year round.

5 easy diet secrets for flat abs

Fri, 18 Aug 2023 12:00:00 GMT

As you probably know, exercise alone will not get you a toned stomach – diet is a huge part of the equation. Here are five ways to improve your diet that will dramatically flatten your abs:

Secret #1: Enjoy natural sweets

Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.
Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.
Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Secret #2: Don’t eat after 6pm

This is such a simple and effective way to lose fat. Late-night eating is the most damaging to your waistline, so cut it out completely.

Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day.
Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.
Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.

Secret #3: Eat more fiber

Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Santa Fe Salmon Salad below.

Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list; just know that your body will become healthier and leaner with each fibrous bite.
Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Secret #4: Cut back on carbs

Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and effective way to drop fat.

Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains. Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving. Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Secret #5: Drink tons of water

Drinking plenty of water is another extremely simple way to promote fat loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

Drink a large glass of water before each meal. This will prevent overeating.
Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.
Eating right, coupled with challenging exercise, is the formula for a toned, lean body —so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email info@fitnessprosbattlecreek.com today to get started.

Poached Pears & Cottage Cheese

Thu, 29 Jun 2023 12:00:00 GMT

YUM!

Poached Pears & Cottage Cheese
Here's a recipe that serves your sweet tooth like a dessert without derailing your results. Poaching pears is a simply, easy process. The pears end up sweet and tender, like canned pears, but without the added sugars. Serving with low fat cottage cheese adds protein and makes this snack filling and nutritious.
Servings: 6

Here's what you need...

4 cups fresh squeezed orange juice
4 cups water
1 (2 inch) piece fresh ginger, peeled
6 whole cloves
1 cinnamon stick
zest from an orange
6 pears
3 cups low fat cottage cheese

Place all ingredients, except pears in a large saucepan over low heat.
Wash, peel and core the pears. Use a small melon baller to scoop out the core from the bottom of the pear.
Place all the pears in the saucepan, making sure that all the pears are fully covered with liquid.
Bring the pot to a simmer for 30 minutes. When the pears are soft, but not mushy, remove from liquid.
Serve each pear over 1/2 cup of cottage cheese.

Nutritional Analysis: One serving equals: 177 calories, 1 fat, 452mg sodium, 28g carbohydrate, 5g fiber, and 15g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Now

Magazine Motivation

Wed, 28 Jun 2023 12:00:00 GMT

Use the magazines with appropriate caution!

Don't throw your fitness magazine out based on misinformation I discussed in my last blog. Fitness magazines are great for:

Giving you a burst of motivation: Those fitness models look awesome and serve as a wonderful motivator.
Getting your mind on fitness: Reading about exercise and proper nutrition along with the glossy pictures will get you thinking in the right direction.
Giving you healthy recipe ideas: Most fitness magazines include recipes for healthy meals to make at home.

So go ahead and enjoy that fitness magazine – with a grain of salt.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

8 Lies Fitness Magazines Tell You

Tue, 27 Jun 2023 12:00:00 GMT

DON'T fall victim to these lies...

A popular magazine recently boasted the headline of "8 Lies Trainers Tell You."

This quickly peaked my interest.

Lies! Me? No way.

I read the article and was not impressed. The "lies" were nothing but a bunch of fitness myths, nothing worth repeating and definitely nothing that I've told my clients.

Then I got to thinking about all the lies that fitness magazines try to get us to believe, and realized that this was the real story to tell.

So here you have it – 8 Lies Fitness Magazines Tell You:

Lie #1: You need fancy diet foods to lose weight.

Designer, brand name protein powders, bars and diet foods grace the glossy pages – looking gourmet and mouthwatering. And very expensive. The bold claims on these "foods" make them quite tempting, but keep your wallet in your pocket. Healthy weight loss is best gotten by eating a diet of wholesome, real foods.

Eat real food, not expensive diet foods.

Lie #2: Transformations are simple. Eat less and move more.

So many of the one-page success stories water-down the truth about what it takes to transform from ‘before' to ‘after'. In order to showcase their reader's successes, one hundred pound melt-downs are condensed to a few paragraphs which undoubtedly say "Suzy ate small meals and exercised 60 minutes 3 to 4 times per week." I hate to be the bearer of bad news, but massive transformations take much more effort and laser-like focus than that.

Don't believe that massive body transformations are easy, expect to put in hard work and dedication.

Lie #3: You need the latest fitness fashions in order to see results.

The latest fashions look great on those fitness models. Who knew that spandex could come in so many flashy colors and styles? And all the benefits of that hundred dollar tank top seem totally worth it, right? Actually your old t-shirt works just as well as the fancy stuff.

You don't have to spend an arm and a leg on fitness fashion, the pounds will melt off just as quickly in a faded t-shirt.

Lie #4: You can still eat junk food and look like a cover model.

By now I'm sure you're seeing the trend of less-than-healthy advertisements peppered throughout your favorite fitness magazine. A common theme is to offer "healthy" versions of your favorite junk foods. While these lighter versions may very well be healthier than the originals, its still packaged junk that will slow your results.

"Healthy" junk food is still junk, so choose wholesome, real foods instead.

Lie #5: You can get flat abs in just a couple of weeks.

Catchy headlines sell magazines. Flat Abs in 3 Weeks! Get a Killer Core by Summer! Rock Hard Abs Fast! The truth is that real results take time. You didn't pack on all those unwanted pounds in 3 weeks, so don't expect to lose it in 3 weeks.

Don't believe headline-hype, real results take real time.

Lie #6: Pills will get you the results you want.

Fat burning pills. Cleanse pills. Vitamin pills. Super Food pills. You name the pill and it's probably on display in a pretty ad depicting fitness models with perfect physiques. Be wary of any bottle of pills with extraordinary claims.

Results do not come in pill form, but by hard workouts and solid nutrition.

Lie #7: Don't eat carbs, unless it's carbs from our advertisers.

On one page you'll read about the horrors of carbohydrates and how cutting back will get you to effortlessly drop pounds. On the next you'll see a super lean fitness model holding up a piece of whole wheat bread with a sassy smile. She eats this brand of bread, so you should too if you want to look like her. Which page do you believe?

Carbohydrate intake must be controlled, regardless of its brand.

Lie #8: You don't need a trainer to achieve maximum results.

A recurring theme in fitness magazines is the idea that you can do your body transformation on your own – no personal trainer needed. It's a great theme for the magazine since it means you'll keep buying the latest issue for your fitness advice. The truth is that people serious about achieve amazing transformations always seek out professional coaching to ensure their success.

Real results are achieved with the guidance of a professional trainer.

If you have a goal you've yet to achieve then reach out to me.

Call, email or Click for TRANSFORM today and I'll get you started on a program that will make your goals a reality!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Tropical Chicken Salad

Mon, 26 Jun 2023 12:00:00 GMT

Another Great Dish - From me to you - Enjoy

This salad is the perfect pre or post workout meal. It has plenty of protein and fiber, vitamins, minerals and lots of delicious flavor.
Servings: 8

Here's what you need...

1 head cabbage, chopped
1 red bell pepper, chopped
1 mango, chopped
1/2 cup pineapple, chopped
1 bunch cilantro, chopped
1/3 cup green onions, chopped
4 skinless chicken breast, baked and chopped
1/4 cup low calorie mango dressing

Mix all of the salad ingredients in a large bowl.
Toss with the dressing.

Nutritional Analysis: One serving equals: 200 calories, 3 fat, 144mg sodium, 14g carbohydrate, 4g fiber, and 30g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Feed Your Muscles, Not Your Fat

Thu, 22 Jun 2023 12:00:00 GMT

Eat Right - Build Muscle!

The next time you head to the gym to lift weights or go to the pool to swim laps, make sure your body is fueled up with the complex carbs, protein, and fiber it needs for energy and stamina. And after your workout, replenish the lost energy.

DO NOT feed your fat by consuming a pre or post workout containing:

Simple carbohydrates
Sugar
Large amounts of fa

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform OnLine

Fuel Your Muscles Before and After Exercise

Wed, 21 Jun 2023 12:00:00 GMT

Improve your results with proper food choices before and after your workouts.

What you eat before and after exercise has a huge impact on your results.

Think about that.

You could be doing intense workouts, pushing yourself hard in the gym, but then eating all the wrong foods that keep your body looking the same.

I don't know about you, but if I'm going to put in all that effort in the gym, I certainly don't want my results hijacked by poor nutrition.

Transforming your body comes down to two simple parts: 1) consistent, challenging exercise and 2) balanced, proper nutrition.

When you skip on the balanced, proper nutrition, you cheat yourself out of the sculpted physique that you should have.

The food you eat prior to and following exercise plays a key role in the overall success of your workout. What you eat and when you eat can either help you burn more calories and build more muscle or it can hinder your weight-loss and muscle-mass goals.

Here's how it works. Your body gets energy from the carbohydrates you eat. Carbohydrates are converted to glucose, and unused glucose is then converted to glycogen, which is stored in your liver and muscles.

During intense exercise, your body uses up this stored energy. Not having a store of energy, your body can't function at its potential.

Healthy pre- and post-workout foods provide your body with the glycogen needed to fuel your muscles during aerobic and anaerobic exercise.

Pre-Workout Fuel . Many people find that exercising first thing in the morning works best for their schedule. For some, this means heading to the gym on an empty stomach. Unfortunately, when you exercise with your body's "gas tank" on empty, your body will start to take the amino acids from your muscles and convert them to the glucose you need for energy.

Therefore, instead of burning fat, you may actually break down your muscle!

This is the opposite of what you want to do.

In order to burn fat, you need to fuel up with something nutritious an hour to an hour and a half before working out. This gives your body enough time to digest the food and make the energy available for exercising.

Good examples of healthy pre-workout meals or snacks to give your body the energy it needs to exercise include high-fiber cereal with skim milk, a two- to three-ounce turkey breast, a low sugar energy bar, banana, poached egg with whole-wheat toast and grapefruit, or a lean turkey burger.

Don't have time to eat a meal before exercising? You still need to eat something. A quick way to give your body immediate energy is to eat a simple carbohydrate such as fruit or juice in a protein drink or shake 15 to 30 minutes prior to working out. And avoid heavy meals before exercising, as these large meals may slow you down and make you feel sluggish during your routine.

The combination of food to eat before a workout should contain complex and simple carbohydrates, fiber, and low-fat protein to give you energy, keep you feeling full, and help regulate a normal blood sugar level. Try to make sure each pre-workout meal or snack contains this combination of nutrients. Not having the right amount of carbs for energy will hinder your ability to burn calories, build muscle, and exercise to your full potential.

Replenish Post-workout. The goal of post-workout nutrition is to help muscles rebuild and strengthen following the stress and loss of glycogen they experience during exercise. To replenish energy stores, your muscles need protein and carbohydrates within half an hour to an hour and a half following exercise.

Examples of a post-workout snacks and meals include a four- to six-ounce turkey breast and brown rice, a green salad with grilled chicken, or a smoothie with fresh fruit and low-fat yogurt.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform ONLine NOW!

Turkey & Veggie Soup

Tue, 20 Jun 2023 12:00:00 GMT

A great Soup - Enjoy.....

This soup has everything going for it. The base is broth, not cream. It doesn't have any added carbohydrates in the form of rice or noodles. And it's filled with lean ground turkey.
Servings: 12

Here's what you need...

1 teaspoon olive oil
2 garlic cloves, minced
1 bunch of carrots, chopped
2 onions, chopped
1 bunch of celery
1 fennel bulb1.3 lbs lean ground turkey
4 cups veggi broth
1 (14.5oz) can stewed tomatoes
1 (15oz) can white kidney beans, drained and rinsed
4 ears of corn, kernels sliced off
3 Tablespoons tomato paste
2 teaspoons dried basil
dash of salt and freshly ground pepper

In a large skillet heat the olive oil. Add garlic.
Add chopped carrots, cover for 5 minutes.
Add onions, celery and fennel. Sauté until soft.
In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.

Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform OnLine

Super Soup!

Mon, 19 Jun 2023 12:00:00 GMT

3 steps to make the best soups :)

Soup is a wonderful meal to enjoy when you're focused on losing weight – with a few guidelines.

Never choose soups that have a cream base. These are filled with more calories and fat than you need.
Avoid soups that have noodles or rice.
Make sure that your soup has a lean source of protein, such as lean turkey or chicken breast. Try the Turkey & Veggie Soup recipe below.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform On Line

5 Simple Steps for Achieving Any Goal

Thu, 15 Jun 2023 12:00:00 GMT

It's time for you to take control of you! I believe in you!

If you're not happy with your body then your workouts have lost focus.

What is your immediate goal?

If you don't have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results.

I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results.

1. Setting your goal

You want to be in "better shape" but that's so vague. Dig deeper.

What specifically do you wish you had now that you don't?

To drop 3 dress sizes.
To lose 2 inches of arm fat jiggle.
To melt 4 inches from your waist.
To be able to run 3 miles without stopping.

2. Define your timeline

Now that you've determined exactly what part of your body isn't up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you'll find that achieving your goal becomes an easier process.

To drop 3 dress sizes by August 20th vacation.
To lose 2 inches of arm fat jiggle by October 13th wedding.
To melt 4 inches from your waist by July 7th pool party.
To be able to run 3 miles without stopping by June 16th city 5k.

3. Name your prize

It's time to take your motivation to the next level. Now that your specific goal is set and your timeline is clearly defined, let's add a prize that you'll receive once you've accomplished your goal. This prize shouldn't be anything related to your unhealthy habits – so no junk food or extra large meals. Make the prize an item that will reinforce your slimmer body, like a nice piece of clothing.

A couple new outfits for your August vacation.
A sleeveless dress for the October wedding.
A new swimsuit for your July pool party.
A new pair of running shoes for your June 5k.

4. Picture it

You know what you want, when you want it by, and the reward you'll get by achieving it. Now spend time picturing your end goal. Find a comfortable, quiet corner, close your eyes and see a mental movie – starring yourself – enjoying your reward with your new and improved body. Play your mental success movie several times throughout the day.

See yourself enjoying an afternoon of your vacation, wearing your new clothes with confidence.
Imagine how you'll feel walking down the aisle baring your toned arms.
See yourself lounging by the pool in your swimsuit, carefree and happy.
Imagine the feeling of accomplishment you'll feel as you cross the finish line.

5. Recipe for success

The steps that you've taken above have prepared you to mentally take on the challenge of motivating yourself through this transformation process. All that remains is a solid exercise and nutrition plan to push you through to your new body.

This is where I come in.

I'm fanatical about propelling each and every one of my clients through their own personal body transformation .

Call or email today and I'll get you started on a program that will make your goals a reality.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform OnLine

Turkey Stuffed Bell Pepper!

Wed, 14 Jun 2023 12:00:00 GMT

Enjoy.....

Eating healthy doesn't have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you're bored of eating healthy. Shhhh, your taste buds won't suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Servings: 5

Here's what you need...

5 organic bell peppers
1 teaspoon olive oil
2 cloves garlic, minced
2 Tablespoons fresh basil, minced
1 yellow onion, minced
1 Tablespoon fresh rosemary, minced
1 teaspoon dried parsley
dash of salt and pepper
20 oz organic ground turkey, 99% fat free
1 organic tomato, chopped
3/4 cup spaghetti sauce
1/4 cup shredded mozzarella cheese

Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper.
Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.

Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Now - OnLine

Brain Benefit

Tue, 13 Jun 2023 12:00:00 GMT

Exercise = Brain Health

A growing body of research continues to confirm links between exercise and improved brain function. So in addition to making you stronger, leaner, sexier, and more confident, your time at the gym will actually make you smarter.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

ONLine Transform

Make Sure Your Fitness Plan is Smart

Mon, 12 Jun 2023 12:00:00 GMT

Don't use a misguided program.....

If you're reading this, you know how important exercise is.

However, there are right ways to exercise and there are wrong ways. In order to get the greatest benefit from your workout and prevent possible injury, you've got to do it the right way.

What is the right way? You're about to find out.

No Pain, No Gain? You've heard the phrase "No pain, no gain." But this isn't exactly true for exercise. Actually, exercising doesn't have to cause pain in order to get you in shape.

If you are just beginning to exercise, a little muscle soreness is to be expected. But don't give up. Work through it, stick with your exercise routine, and in few days the soreness should be gone for good.

If you ever do experience severe pain while exercising, stop until it goes away. If it lasts for more than a few days, see your doctor.

Three Parts. What does a balanced exercise plan look like to you? Is walking 30 minutes four days a week enough? Lifting weights four times a week? In a word, no.

There are actually three components of a balanced workout routine: aerobic, strength-training, and flexibility exercises. Those THFP clients understand using HIT to incorporate all of these components into the same 20 min workout!!!

Aerobic or cardio exercises strengthen your lungs and heart. Examples include running, walking, swimming, cycling, basketball, and THFP HIT.

Strength or resistance training exercises keep your bones and muscles strong and help with coordination and balance. Strength training refers to weight lifting, weight machines, resistance bands, and body-weight exercises.

The third part of a balanced exercise routine includes flexibility exercises to reduce your risk of injury and improve your body's range of motion. Examples include stretching, yoga, tai chi, and full Range of Motion HIT.

It doesn't matter what order you perform your aerobic and strength-training exercises, unless you have specific goals. Working on endurance? Go cardio first. Trying to get stronger or burn calories? Hit the weights first. Just be sure to incorporate all three types of exercise each week.

Warm Up and Cool Down. If you don't warm up before or cool down after exercising you could harm your muscles. When training under the THFP HIT rules and techniques, the first 2-3 reps of each exercise provide adequate warm up and reduces the need for a traditional warm-up. However, there is no reason not to do a traditional warm-up if it makes you feel better and more ready to workout. ALWAYS include a thorough traditional warm-up when you are training on your own or away from THFP.

The best way to get your muscles ready for exercising is to include a brief time of light aerobics such as brisk walking or steady cycling to get your breathing and heart rate slightly elevated.

To cool down, continue exercising at a slower pace or lower level of intensity for about 5 to 10 minutes. Then end with a few gentle stretches to loosen your muscles, ligaments, and tendons. A cool-down period will help your muscles recover and help prevent injury or soreness.

Target Heart Rate. To get the greatest benefit from your workout, it is important to exercise at your target heart rate zone.

To determine your target heart rate, you must first find your maximum heart rate. To do this, subtract your age from 220. Your target heart rate is 50-85 percent of your maximum heart rate.

For example, if you are 40 years old, your maximum heart rate is 180 and your target heart rate is between 90 and 153 beats per minute.

To measure your pulse, place your fingers on your wrist or the arteries on your neck and count how many beats you feel per minute, or double the number of beats in 30 seconds.

Sports Drink or Water? Your body requires plenty of fluids before, during, and after exercise.

Try to drink at least 20 ounces of water several hours before your workout and eight more ounces about a half hour before your workout. Then drink about 10 ounces of water every 10 to 20 minutes during exercise.

During normal everyday exercise, water is usually the best for rehydrating. But when you exercise intensely for more than an hour, sports drinks are as good or even better. Sports drinks contain a high amount of carbohydrates, which provide energy. They also help to replace the electrolytes lost from sweating.

The easiest and most effective way to ensure that your workout plan is smart is to put it into the hands of a trusted expert—me.

Call, email or click TRANSFORM today to get started on a truly smart exercise plan that will transform your body in ways that you've only dreamed.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Online Transform

Easy Baked Salmon

Thu, 08 Jun 2023 12:00:00 GMT

Like Salmon? Try this twist!

Easy Baked Salmon
Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.
Servings: 4

Here's what you need:

1/2 cup Greek yogurt, fat free
1 lime, juiced
3 garlic cloves, minced
1 1/2 teaspoons ground coriander
1 1/2 teaspoons ground cumin
4 (3oz) wild caught salmon fillets

Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
In a small bowl combine the yogurt, lime juice, and garlic.
Put half of the yogurt mixture aside in the fridge.
Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Adjust Your Mindset

Wed, 07 Jun 2023 12:00:00 GMT

Instant Calorie Drop

Eating out should be a luxury, not an everyday affair. If you find yourself choosing restaurants more often than you’d like—especially if you’re eating all the wrong foods, cut back on your eating out ways and watch your calorie intake drop instantly!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform OnLine

Eating Healthy While Eating Out

Tue, 06 Jun 2023 12:00:00 GMT

It Really can be done! Join the rest of us and enjoy eating healthy while out at your favorite restaurant!

When you eat at home, you know what you’re getting.

Head to a restaurant, and it’s another story.

The ingredients, method of preparation, and portion size can easily add excess calories to your diet.

Restaurant menus have so many choices and are often full of unfamiliar terms. Is a food fried or baked? Does it come with a sauce or dressing? If you’re not careful, you won’t know answers to these questions and more until you ask them.

Before heading out to dinner tonight, here are some tips to enjoy a healthy meal.

So Many Options
When considering what to choose from dozens of options, you can easily become overwhelmed. Just as easy is to be tempted by the unhealthy choices. Thankfully, most restaurants these days include healthy options on their menus and label them accordingly.

For your main course, choose chicken, turkey, ham, or fish over beef. If it comes with a sauce, avoid creamy or cheesy sauces and go with a tomato or vegetable sauce.

Additionally, try to include a salad, fruit, or steamed vegetable, and go sparingly on dressings, cheese, salt, and butter. Instead of chips, fries, or fried rice, choose boiled rice or potatoes.

Need some extra seasoning? Leave the salt and butter alone. Instead, reach for some fresh herbs or lemon. And if the meal comes with bread, choose a whole-grain option and go with a sherbet, sorbet, or fresh fruit if you can’t say no to dessert.

Food Preparation
Menus are often vague when it comes to the way the food is prepared. If you're not sure or the menu doesn't say how the food is prepared, be sure to ask.

Remember—restaurant foods are full of fats, as fats help keep the food moist and yummy.

To play it safe and to avoid excess fat, choose foods that are grilled, boiled, steamed, stir-fried, or poached instead of fried, baked, or battered. Also, take control of your food destiny by asking that your meal be prepared with olive oil instead of butter or other fats.

When your salad arrives, opt for oil and vinegar rather than dressing. Or have your dressing on the side so you can limit the amount you use.

Terms to watch for include “lightly breaded,” “wrap,” “baked,” and “viniagrette.” These may all sound healthy but may are deceiving.

Foods that are lightly breaded are often deep-fried. A wrap may sound like a good option, but two slices of bread may have fewer calories than a 10-inch tortilla. Baked sounds better than fried, but it could possibly mean the food is baked deep-dish style and contains high-fat, creamy ingredients. While baked salmon is a good choice, baked lasagna is high in fat. And though vinaigrette dressing sounds healthier than a cream based dressing, it is mostly oil, so order it on the side.

Portion Control
Not only do portions keep getting bigger, so do the plates that hold them! With so much food sitting in front of you, it is sometimes hard to resist the temptation to eat it all—especially when you paid so much for it.

To avoid the temptation to eat unhealthily large portions, split or share the entree, then choose a soup, salad, or extra side. If you know you'll get too much food, go ahead and ask for a to-go box when you order. That way you can divide the food as soon as you get it, so you won’t have to stare at the extra food as you eat.

Know What to Look For
Knowing what to look for on a menu and what to avoid will help you choose healthier, low-fat options. If you find that your diet is lacking fruits, vegetables, or whole grains when you eat out, make up for it when you eat your other meals at home.

Remember that healthy eating is only half of the battle when it comes to losing weight.

Call, email, or click the link for ONLine Training today to get started on a fitness program designed to get you real result

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Online

Creamy Egg Salad

Mon, 05 Jun 2023 12:00:00 GMT

If you like Egg Salad, you'll love this one :)

Most recipes for egg salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 3

Here's what you need…

8 organic, free range eggs
4 celery stalks, chopped
2 Tablespoons onion greens, chopped
1/4 cup non fat Greek yogurt
2 teaspoons champagne mustard
1 teaspoon fresh squeezed lemon
dash of salt and pepper

To boil the perfect egg:

place eggs in a large pot and cover with cold water by half an inch.
Heat the water to a boil, turn off the heat and cover the pot.
Wait exactly 7 minutes, and then place the eggs in a bowl of ice water for 3 minutes.
Peel and chop hard boiled eggs, discarding 4 yolks.
Place in a large bowl.
Add celery, onion greens, yogurt, mustard, lemon, salt and pepper.
Mix well.
Chill and then serve.

Nutritional Analysis: One serving equals: 148 calories, 7 fat, 212mg sodium, 4g carbohydrate, 1g fiber, and 16g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Now OnLine

Is Your Slow Metabolism To Blame For Weight Gain?

Thu, 01 Jun 2023 12:00:00 GMT

Metabolism - easy to fix? The whole cause of weight gain? What is Metabolism really and how do I use it to my advantage?

You're working out and eating well, but just can't seem to lose weight. Could a slow metabolism be keeping you from your weight-loss goals? It just might.

What is your metabolism and what relationship does it have to weight gain? Can you speed up your metabolism to help your body burn more calories? Hang on tight, ‘cause you're heading for a crash course in metabolism!

What is Metabolism?
The calories in your food or beverages combine with oxygen and create the energy necessary for your body to function. Metabolism is the complex, biochemical process in which your body takes what you eat and drink and converts it into energy. Your metabolism is constantly at work, even during rest and sleep when your body needs energy to breath, circulate blood, adjust hormones, repair cells, and grow new cells.

Your basal metabolic rate is the amount of calories it takes for your body to perform its basic functions. It affects how much energy your body needs to do its job and helps determine the number of calories you'll burn each day. Many factors play a role in your basal metabolic rate.

The first is your body composition and size. Larger people and those with more muscle mass burn more calories even while resting. This means overweight people usually have a faster metabolic rate than their thinner peers.

The second factor affecting your metabolic rate is your sex. Men generally have more muscle and less fat and therefore burn more calories, giving them the advantage when it comes to metabolic rate.

Third, your metabolic rate changes with age. The older you are, the less muscle you're likely to have. As a result, you burn calories slower.

Besides your basal metabolic rate, the amount of physical activity you get and the way your body digests and processes food determines how many calories you burn. While many factors go into your metabolism, the most variable is physical activity. However, exercise also makes the most difference in the number of calories you burn, so amp up your exercise and watch your metabolism rise as well.

Slow Metabolism = Weight Gain?
Contrary to popular belief, a slow metabolism rarely causes excess weight gain. While it would be easy to blame your weight on a slow metabolism, the most likely culprit behind those extra pounds is the amount of calories you consume versus the amount of calories you expend in physical activity. When you eat more calories than you expend, your body stores that away as fat.

Your metabolism is a natural process, and your body balances your metabolism to meet your individual energy needs. This is made clear when folks jump into a starvation diet. When you don't eat, your body slows down the metabolizing processes to conserve calories and energy to survive.

You don't have much control over your metabolism, but you can control the number of calories you burn during exercise. The more activity you perform, the more calories you burn.

You may think a thin person has a faster metabolism, but they're usually just more active.

Having a slow metabolism is rare, and it usually doesn't cause obesity. Medical conditions such as hypothyroidism and Cushing's syndrome may slow metabolism and lead to weight gain. But for the most part, the factors that contribute to weight gain include consuming too many calories, genetics, family history, unhealthy habits such as too little sleep or not eating breakfast, and certain medications.

If you want to kick-start your metabolism with challenging progressive workouts then call or email me today to get started.

Boost Your Metabolism?

Unfortunately, trying to speed up your metabolism will likely have little effect on weight loss. Therefore, be skeptical of products, foods, and drinks that claim to do such a thing. They may have dangerous or undesirable side effects.

If a magic pill is what you're waiting for, you may be waiting a long time. If you want to lose weight, nothing will get you there faster than a healthy diet and a consistent, challenging exercise program. Call, email, or click TRANSFORM to get started on your own effective exercise plan.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform online NOW!

Breakfast Bird Nests

Wed, 31 May 2023 12:00:00 GMT

Have fun with this one - it's fun!

You know that curbing your carbs will help you lose weight and tone up, so try this low carb breakfast. It's a great way to eat some veggies with breakfast.
Servings: 4

Here's what you need...

4 large, round tomatoes
1 teaspoon olive oil
1 clove garlic, minced
1 small onion, finely chopped
3 slices organic, nitrate-free turkey bacon, chopped
dash of dried oregano, plus more for garnish
optional dash of salt (added salt is not in nutritional analysis)
dash of pepper
4 organic, omega-3, free range eggs

Preheat oven to 400 degrees F.
Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes.
In a skillet, heat the oil over medium heat. Add garlic. Add onion. Add chopped bacon. Saute for 5 minutes, until mostly cooked. Add the spices and mix well.
Turn oven to broil.
Fill each tomato with the bacon mixture, leaving about 1/2 inch of space at the top of each tomato. Crack an egg into each tomato then sprinkle with oregano. Place in the oven under broiler for 5 minutes. Remove from oven once the top has set, and you'll have perfectly done over easy eggs.
For well done eggs: change oven temperature back to 400 degrees F, and continue to bake for an additional 10 minutes.

Nutritional Analysis: One serving equals: 98 calories, 5g fat, 162mg sodium, 3g carbohydrate, .6g fiber, and 9g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Now! OnLine

No More Excuses

Tue, 30 May 2023 12:00:00 GMT

Excuses are not the answer!

No More Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage.

Don't skip out on your responsibilities with excuses, instead expect more from yourself.
Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.
Remember that you can only have two things in life: excuses or results. Which do you want?

Don't allow excuses to ruin your life any longer!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform ONLine

The 6 Best Exercises For Your Buns

Mon, 29 May 2023 12:00:00 GMT

6 Butt Burning exercises - make sure you get these.

Here's the article that you've been waiting for – everything you need to know to shape up your booty for swimsuit season.

Don't allow past failures to get you down. It can be frustrating waiting for results, but by a combination of cardio exercises (can be done during your HIT workout), a healthy diet, and the right resistance workouts targeted for the butt and thighs, you will reach your goal.

Here are the essential exercises that target your gluteal muscles to give it the shape and tone you desire.

Exercise 1: Hip Lift
A great exercise to work your glute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

Exercise 2: Leg Lift
To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a "V" shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.

Exercise 3: Banded Shuffle
This is a great exercise to get your heart pumping and work your butt. To do this exercise, you'll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel a workout.

Exercise 4: Plie Squat
Another form of squat is the plie squat. If you don't have an elastic band, this is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plie position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.

Exercise 5: Lunge
A fifth exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.

Exercise 6: Run or Walk
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time. This is NOT necessary if you are doing HIT! For more details on HIT Training and how you can shave fat and time - call me 269-967-6300

Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You'll definitely feel the burn the first few days, but the end result will be worth the effort!

If you're serious about transforming your body then call 269-967-6300 or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve. You can also do it all on-line with me :) Click TRANSFORM!

Don't wait – call or email today to get started!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

ONLine Transform

Creamy Low Fat Tuna Salad

Thu, 25 May 2023 12:00:00 GMT

A great Tuna Salad Recipe

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 5

Here's what you need...

2 (5oz) cans wild albacore tuna, packed in water
1 cup fat-free Greek yogurt
2 Tablespoons champagne mustard
1 teaspoon dried dill weed, plus more for garnish
dash of freshly ground pepper
1 green apple, shredded
2 cups green cabbage, shredded
4 cups organic mixed greens

Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
Add the shredded apple and cabbage. Mix well.
Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

OnLine Transform

Give it Time!

Wed, 24 May 2023 12:00:00 GMT

Gaining weight from exercise??

Give It Time!

Whatever the cause of your weight gain after exercising, don't give up!
Not only is exercise the key to shedding pounds, but it is also vital for overall health and well-being.
Give your body time to respond to a new routine. It can take several weeks for your body to "recalibrate" itself to increased activity and changes in eating habits. But once it does, you'll begin seeing the weight-loss results you seek!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform - ON Line

Understanding Exercise-Induced Weight Gain

Tue, 23 May 2023 12:00:00 GMT

This one always surprises ppl - check it out and let me know what you think.

It is common knowledge that exercise burns calories and helps you to shed extra pounds.

Armed with this knowledge, many people think that losing weight should be easy with enough exercise. You may take this as bad news, but the truth is that for those who aren't used to exercising and are out of shape, beginning an exercise program may actually lead to weight gain.

This fact, however, shouldn't stop you from exercising, as you'll eventually turn the weight corner and start losing.

What is it about exercise that may cause some people to gain instead of lose weight?

Muscle Mass: One of the main reasons exercising can lead to weight gain is that it promotes the growth of muscle mass.

If you are not used to working out and haven't used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles.

And take heart. Since muscles take up less space than fat, your extra weight doesn't necessarily translate to larger size. In fact, once you start working out, you'll probably become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas.

If you see that you're losing inches, then you know you're on the right track.

As muscles increase in size and strength, metabolism increases and you lose more fat!

While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn't stop you from exercising. You may just be building muscle faster than losing body fat. Stay steady with your strength training routine, continue to build fat burning muscle and enjoy the incredible results - the weight will begin to fall off!!!

Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories.

This may make you feel hungrier than usual, which can cause you to eat more than normal - sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.

You may also end up eating more calories and justifying their consumption since you're exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you're interested in losing weight, you can't simply break even with your caloric intake and the amount of calories you burn.

At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.

Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.

My exercise programs are specifically designed to produce results quickly.

Call or email today to test drive a program that will get the numbers on your scale headed in the right direction.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform ONLine

Breakfast Protein Parfait

Mon, 22 May 2023 12:00:00 GMT

This is Delicious - Give it a shot, you'll love it!

Here's a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It's packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too.
Servings: 1

Here's what you need...

1/4 cup Greek Yogurt, plain, fat free
1/4 cup low fat cottage cheese
1 scoop high quality strawberry or vanilla protein powder
1/4 cup fresh berries
1 Tablespoon pecan pieces, toasted

In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

On Line Training with Troy

The Importance of Your Kid's Breakfast

Wed, 17 May 2023 12:00:00 GMT

Breakfast of Champions - Let's make our children all Champions!!!

Your mornings may be hectic, the alarm may not go off, or the kids may not seem hungry first thing after waking up.

Whatever your reasons may be, skipping breakfast puts your kids at a distinct disadvantage. And while you know breakfast is the most important meal of the day, approximately 40 percent of children don't eat breakfast on a regular basis.

Why do kids need breakfast? What are some fast, easy, and healthy foods to serve your family in order to get them ready for a good day? Keep reading to find out.

The Morning Necessity
Breakfast provides the fuel that is needed by all bodies to start the day. When your child wakes in the morning, his or her tank is empty and it is time to “break the fast” so to speak.

Food gives the energy needed to function mentally and physically. Don't believe it? Consider this: Studies have shown that children who eat breakfast before school perform better on their reading and math scores, have longer attention spans, visit the school nurse less frequently, and are better behaved in class.

As if improved school performance weren't reason enough to get your kids into eating breakfast, kids who eat a healthy breakfast are better able to get the daily nutrients they need. They are more likely to eat recommended levels of essential vitamins and minerals such as calcium; magnesium; phosphorus; riboflavin; folate; iron; and vitamins A, C, and B12. Breakfast-consuming children also have lower cholesterol levels.

Some kids, especially teenagers, skip breakfast because they'd rather sleep in or because they think skipping breakfast will help them lose weight. Unfortunately, skipping breakfast to lose weight is a myth.

In fact, those who don't eat breakfast are more likely to have a greater body mass index (BMI) than those who do, since skipping breakfast makes kids so hungry they eat extra calories later in the day to make up for their skipped morning cuisine.

Easy, Healthy Options
Why aren't your children eating a healthy breakfast each day? If it's because your family is too rushed in the morning or you think you don't have extra time to make them a homemade nutritious meal, it's time to change your thinking. There are plenty of easy, fast, healthy foods to have readily available for your kids to grab and eat on the way.

Any food is better than no food for breakfast, but healthy foods give your kids the energy they require to make it until lunch. A great way to knock out breakfast is to handle it the night before by hard-boiling some eggs. Hard-boiled eggs are a great source of protein and are fast and easy in the morning.

You can also keep some small yogurt containers in the refrigerator for your kids to grab on the go. And of course, keep whole-grain bread, English muffins, or bagels on hand to toss in the toaster.

You can also warm up microwavable oatmeal or let the kids eat cereal bars in the car. Keep whole-grain, low-sugar cereals on hand that kids can eat with low-fat milk or yogurt. And lastly, keep fresh fruit such as apples, bananas, and pears readily available to eat on the go.

These are all nutritious options that are easy for moms or even kids to make themselves.

Good Start
So before rushing out the door tomorrow morning, make sure to give your kids a good start to the day. Fuel them up with a quick, healthy breakfast. They may not thank you, but their stomachs, minds, and teachers will.

Healthy eating goes hand in hand with maintaining a consistent and challenging exercise program. Call or email me today to get started on one of my programs that will get you feeling younger and more energetic than you thought possible.

Don't wait – call, email or click Transform today to get started

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

IN-Home Training

Sprouted Grain French Toast

Tue, 16 May 2023 12:00:00 GMT

This is Literally one of my FAVORITE recipes - I LOVE French Toast!

Sprouted Grain French Toast

Just because you gave up white bread and sugar doesn't mean that you can't enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it. Servings: 5

Here's what you need...

5 slices cinnamon raisin, sprouted grain bread
1 cup egg whites
6 oz fat free, Greek yogurt
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
dash of salt
Optional: additional fat free Greek yogurt and pomegranate seeds for topping.

Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protei

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

IN-Home Training

Feeling Blue????

Mon, 15 May 2023 12:00:00 GMT

Feeling Blue? Try this....

If you're feeling depressed or stressed then studies show that you're probably going to overeat. And when you gain weight from overeating you'll end up feeling more depressed and stressed.

How is this vicious cycle broken?

With a consistent and challenging exercise routine.

Call, email or click today to get started

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

IN-Home Training

5 NO - NO’s (And 5 Healthy Substitutes)

Thu, 11 May 2023 12:00:00 GMT

Do this - not that and see results immediately

5 NO - NO’s

(And 5 Healthy Substitutes)

The world of fitness and weight loss is often confusing, with contradictory information swirling about. I'm going to cut through the confusion and make things really simple for you.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It's a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You'll be thinner, healthier and won't have greasy fingers.

Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don't be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you'll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life's Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don't contain preservatives to prolong shelf life.

Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

Do-Not-Eat #4: White Rice
I'm sure by now you've heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won't sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

Try This #5: Fruit
Don't turn to artificial sweeteners to get your sweet fix, instead turn to nature's wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body - so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call, email or click today to get started

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform

Protein Powered Pudding

Wed, 10 May 2023 12:00:00 GMT

Protein Pudding - yum....

Here is a protein packed snack that the whole family will love. It's important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.
Servings: 1

Here's what you need...

6 oz Greek Yogurt, plain, fat free
1 scoop high quality chocolate protein powder
Sprinkle of unsweetened cocoa powder

In a small bowl use a whisk to combine the yogurt and protein powder.
Mix until all lumps have disappeared.
Garnish with a sprinkle of unsweetened cocoa powder.

Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protei

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Now!

Fitness Goals

Tue, 09 May 2023 12:00:00 GMT

Just pick one and get started - let's get it!!!!

Do you have any fitness goals right now? If you do, how are you doing? If you don’t, consider taking the time to commit to one small healthy change. Here are some suggestions:

Don't eat after 7pm.
Drink a healthy protein shake for breakfast.
Cut out that daily sugary snack.
Exercise a minimum of 4 days each week.
Join one of my exercise programs.

This is not an exhaustive list by any means, it’s just an idea list to get you a starting point.

I’m here to help if you’d like to take your training and results to the next level. Call, email, or click to TRANSFORM.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform NOW!

Your Teen Needs to be PHYSICALLY ACTIVE

Mon, 08 May 2023 12:00:00 GMT

Is it possible to get your teen moving? I say yes - use the following ideas to turn your teens habits from not so healthy to super healthy with a few tweaks!

Teen's Need Exercise Too

So get 'em off the couch, pull the cell phone out of their hands, and send them to the field and the gym.

Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today's teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

But if exercise isn't a regular part of your teen's life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

Why Exercise Matters
Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

But exercise is about more than being socially adept. It's about good health. And in case you've not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It's affected plenty of adults, but it is now affecting teens as well - especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you'll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

How to Get Them Moving
Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don't let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you're going into battle with your teen, try these tips out.

Make It Fun. Remember when your teen was a toddler? Exercise wasn't something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

Up the Chores. Is your teen lazing around the house doing nothing, while you're working frantically to keep everything in order? Flip your teen's world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it'll get your teen's body on the move!

Do It Together. If your child isn't motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

Take It Easy. Your teen needs to exercise. There is no question about it. Just don't let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn't want to do? Didn't work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn't hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn't have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

If you want to expedite you and your teen's results then consider working with me on a fitness plan that will turn you both into fat burning machines.

Call, email or click Transform to begin your results today - I look forward to you and your teen getting RESULTS - ASAP!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW!

Sesame Chopped Salad

Thu, 04 May 2023 12:00:00 GMT

A great salad - ENJOY...

Sesame Chopped Salad

1 cup cabbage
1 carrot
1 green onion
1 Tablespoon fresh cilantro
1 Tablespoon sliced almonds
2 teaspoons sesame low fat dressing
1/2 cup cooked chicken breast

Chop the cabbage, carrot, onion and cilantro into very small pieces.
Add the almonds and toss with dressing.
Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Now!

Listen and Learn - Get Outside the Box!

Wed, 03 May 2023 12:00:00 GMT

The Self Help philosophies are valuable to all of us, the tips, strategies apply to all of us in all areas of life - Don't neglect your chance to learn from the masters of this field.

Moving forward with your fitness involves rethinking some things, getting outside of the box, and changing your thought process.

How do you do this and create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book 'The New Psycho-Cybernetics'.

Dr. Maltz created the original science of self improvement and success, so who better to turn to when you're ready to take your life to another level. His teachings have stood the test of time.

Download 'The New Psycho-Cybernetics' to your phone and listen as you commute to work or as you take a brisk walk. The more you listen the more you'll learn.

If haven’t ever taken advantage of the type of teachings of Dr. Maltz - open your mind and be ready for some serious mind shifts - you’ll love it. If you have listened or read this type of info in the past, take time now to read it again and increase your success.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Now

Possibly the Perfect Snack

Tue, 02 May 2023 12:00:00 GMT

The Grab & Go snack of choice...... Quick, easy, delicious

Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go.
Servings: 6

Here’s what you need…

6 omega-3, organic, free range eggs
1/2 red bell pepper, finely chopped
1/8 cup of organic shredded cheese
sprinkle of salt and pepper
Preheat oven to 350 degrees F.

Line muffin tins with paper liners or grease lightly.
Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
Bake for 20-22 minutes, or until the egg is fully set.

Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

It's your Choice - Make the right one!

Mon, 01 May 2023 12:00:00 GMT

I wrote a book many years ago called "It's All About Choices" and it really is - now you make the right one for your health and fitness.

It’s Your Choice….

At every snack break, you have a choice to make.

Will it be the leftover holiday candy, chips, and soda?
Or will it be a nutritious and delicious portion of food to give you the energy, calories, and the goodness you need to make it through your day?
Make the right decision and become leaner and healthier! You can do it, I believe in you and am here for you if you needed a little push.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Here’s How to Snack Smart

Thu, 27 Apr 2023 12:00:00 GMT

Snacking is a seemingly inevitable part of life, learn how to do it right!

Everyone loves a good snack. But what defines "good"?

If your stomach starts rumbling and lunch is still two hours away, you're going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you'll feel dragged down and even more tired. Choose wisely, and you'll get the boost you need.

Before your next snack break, think twice about what you are about to eat and remember the following information when you're craving a snack!

Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level.

Here are a few good options when you need an energy-boosting snack.

A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.
A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that's right - fats aren't always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down.

Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you're exceptionally hungry, it's easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you're bored, stressed, zoning out in front of the TV, or not paying attention to what you're eating while studying for your next exam.

The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.

Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices.

Snacks for Healthy Living
What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won't be tempted to stop at the vending machine or the nearest fast food chain.

In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein. If you're eating a steak for dinner, munch on some sliced fruit for an afternoon fill up.

Snacks full of goodness for your body include egg salad for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or a handful of almonds.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call, email, or click TRANSFORM today - I look forward to you being my next success story!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Cranberry Tuna Salad

Wed, 26 Apr 2023 12:00:00 GMT

Here's a great recipe for you to enjoy

Cranberry Tuna Salad

Here's what you need...

2 cans wild caught Albacore Tuna, packed in water
2 celery stalks, chopped
2 Tablespoons low fat mayonnaise
1/4 cup dried cranberries
1 teaspoon dried dill weed

Drain and flake tuna in a medium bowl.
Add all of the ingredients and mix until well combined.

Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Pumpkin Protein Pancakes

Tue, 25 Apr 2023 12:00:00 GMT

TRY THESE IMMEDIATELY - YOU'LL LOVE THEM :)

Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.
Servings: 5

Here's what you need…

4 large eggs
3/4 cup egg whites
1 can of pumpkin
1 cup almond meal
1 teaspoon baking powder
1 teaspoon vanilla extract
dash of nutmeg
1 teaspoon ground cinnamon
cooking spray

In a medium bowl, mix all of the ingredients together.
Heat pancake griddle to medium heat and coat with cooking spray.
Cook each side about 3 minutes until brown, then flip and cook remaining side.

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Focus on the New Additions

Mon, 24 Apr 2023 12:00:00 GMT

There really is another way - check it out!

Focus on the New Additions

So you've decided to ditch your old eating habits and to embrace a new diet of lean proteins and lots of veggies. You know that your new eating strategy will lead to many pounds lost…but you can't get your old favorite foods out of your mind.

Watch out!

When you spend time dwelling on the burgers and pizzas that you loved, you're setting yourself up for a relapse.

The best way to stick with your new healthy eating habits is to focus on all the new foods that you now enjoy. Get a new cookbook or visit websites that present new and tasty ways to prepare healthy food.

Find new favorite foods to love – foods that are healthy and guilt free!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Your Guide to Eating Out Right

Thu, 20 Apr 2023 12:00:00 GMT

Know what to order and what NOT to order....BEFORE going to a restaurant!

A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn't careful.

When the waiter comes she is still deep in thought over what to order. "What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, "I'm trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. "The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That's a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

Appetizers
Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don't Order

Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won't undo.
Creamy dips. These are filled with fat and usually come with something fried to dip in it.
Bread. It usually comes smothered in cheese or seeped in butter.

Do Order

Green salad. Ask for very light dressing and no croutons.
Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
Lettuce wraps. These are delicious, tend to be lower in calorie and protein-filled.

Beverages
Calories in drinks are sneaky because they don't fill you up. This means that you end up taking in far more calories than you bargained for.

Don't Order

Regular or diet soda. On one hand you're drinking corn syrup through a straw, on the other you're drinking chemicals that cause you to crave sweets. It's a no win situation.
Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
Sweetened tea. You may feel righteous for ordering iced tea, but if it's sweetened then you may as well be drinking fully loaded soda.

Do Order

Water. Don't laugh! Water is the best beverage of all.
Unsweetened iced tea. Don't ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
Red wine. Stick to one glass, and drink responsibly.
Entrees
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you'll feel after eating a healthy meal.

Don't Order

Pasta. I don't care if it comes with red sauce or white sauce, meat or veggies. If you're trying to lose weight and maintain a lean body then never, ever eat the entire order of pasta. It's not the pasta that's bad, it's the PASTA (the volume is ridiculous). Five ounces of cooked pasta is a serving and is very healthy and can be very helpful in a weight loss program.

Pizza. Another dish that has far more carbohydrates and calories than you need. If you're craving pizza, have a slice and wash it down with a lot of water and a low calorie salad.
Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce. But remember, portions matter. A typical 1/2 pound of ground beef is 488 calories - this is just the hamburger meat, not the cheese, bacon, mushrooms, condiments, etc. It's the calories, not the carbs that put fat on your body.

Do Order:

Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call, email or click NOW — I look forward to hearing from you!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Low Carb Pumpkin Muffins

Wed, 19 Apr 2023 12:00:00 GMT

YUM - Take advantage of this recipe and be careful not to overindulge!

Here's a muffin that isn't sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg's worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.
Servings: 12

Here's what you need...

1/2 cup coconut flour (find at natural foods store)
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup canned pureed pumpkin
6 eggs, beaten
3 Tablespoon coconut oil, melted
1/3 cup honey
1 teaspoon vanilla extract
12 pecans for topping

Preheat oven to 400 degrees F. Oil muffin pans.
In a medium bowl, combine the coconut flour, spices, baking soda and salt.
In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition.
Add melted coconut, honey and vanilla and mix until well combined.
Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Burn The Most

Tue, 18 Apr 2023 12:00:00 GMT

QUIT Waisting Time and Energy to try to burn fat and build muscle. After 37+ years as a Personal Trainer who has tested 100's of different training philosophies, you can be sure this technique is second to none!

Activities that build muscle, burns more calories over time than stabilized or cardio activities. For maximal calorie burn, choose the most effective strength training technique that builds the most muscle - H.I.T.

At this extremely busy time of year - quit wasting time and instead start training with H.I.T. NOW! Call, e-mail or CLICK for more details on the most effective weight loss technique ever developed! Contact the expert with over 37 years of implementing H.I.T.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Tasty Tuna Lettuce Wraps

Mon, 17 Apr 2023 12:00:00 GMT

TUNA Anyone??? Give this Lettuce Wrap recipe a try and enjoy it :)

Who needs bread weighing them down? These tasty tuna lettuce wraps are so much better than a traditional tuna sandwich, and will leave you feeling light and lean. Use wild-caught Albacore Tuna packed in water.
Servings: 2

Here's what you need...

1 (5oz) can Albacore Tuna, packed in water
3 celery stalks, diced
1 Tablespoon relish
2 Tablespoons light mayonnaise
2 teaspoons mustard
2 teaspoons dried dill weed, plus more for garnish
dash of freshly ground pepper
1/2 cup purple cabbage, shredded
4-6 butterhead lettuce leaves, washed

In a medium bowl, flake the drained tuna with fork.
Add celery, relish, mayo, mustard, dill and pepper. Mix well.
Place lettuce leaves on plates, evenly divide cabbage on the leaves and then fill with tuna mixture.
Sprinkle with dried dill weed.

Nutritional Analysis: One serving equals: 148calories, 7g fat, 434mg sodium, 7g carbohydrate, 2g fiber, and 13g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

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The Excuse for Candy!

Thu, 13 Apr 2023 12:00:00 GMT

CANDY = FAT or FITNESS? Which is more important to you?

The stores are brimming with candy & other sugary sweets – and it calls your name every time you walk by it. STOP! You don't have to buy loads of candy just because it’s in front of you. Admit it to yourself that you've used Holidays, the Seasons or any of the crazy number of big excuses to eat candy.

This year stop and think. Do you really want to eat candy and put on a few pounds?

I didn't think so!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRRANSFORM NOW

5 Easy Ways to Drop 5 Pounds

Wed, 12 Apr 2023 12:00:00 GMT

If it's the first 5 or the last 5 or 5 somewhere in the middle, these tips will make it much, much easier.

I'd like to share five simple strategies with you for shedding five pounds of fat before the holidays.

But first let me clear something up.

Weight loss can be put into two categories.

The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was.

The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.

The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results.

Strategy #1: Ditch Your Diet Soda
Studies are out that link diet soda to weight gain.

Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, "Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences."

Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly.

Strategy #2: Swap Sandwich Bread for Lettuce
Move over bread, lettuce is better.

It's time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below.

Bottom line: Eating bread and other starchy foods are higher in calories than lettuce and the extra calories add weight, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you'll feel more energetic after lunch too.

Strategy #3: IF you are going to do cardio - trade Slow Cardio for Intense Intervals - better yet, avoid traditional cardio and increase your strength training intensity to guarantee MAXIMUM RESULTS in MINIMUM TIME!
Doing slow cardio will not give you results.

In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you're a swimmer, then push yourself extra hard every other lap.

Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.

**** OR eliminate traditional cardio and ramp up your strength training workout intensity - get in and out of the gym quicker and get much better results!!!! That's my choice.

Strategy #4: Avoid Sugar 99% Of The Time
Sugar will cause you to gain weight every single time.

There's really no way around that simple truth. Sugar is standing between you and your perfect body. If you're serious about looking and feeling great, then understand that sugar has no place in your diet.

Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it's your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule.

Strategy #5: Exercise With A Professional
When I design your workouts, you know it will be good.

People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you'll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you're looking for.

Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver.

Call 269-967-6300 or email today troy@troyhuggett.com and I'll get you started on a program that will get you to the body of your dreams.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORMATION

Wild Blackened Catfish

Tue, 11 Apr 2023 12:00:00 GMT

Caveman meal planning :) Enjoy the flavor blast of Wild Blackened CatFish!!!!

Any caveman would be proud of this catch! Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal.
Servings: 4

Here's what you need...

2 teaspoon olive oil
4 fillets wild caught catfish
blackened seasoning (try Cajun's Choice)
1 lemon, sliced

Preheat oven to 350. Lightly oil a glass pan.
Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
Line the fillets in prepared pan, and top with sliced lemon.
Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

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The Whole Grain Debate!

Mon, 10 Apr 2023 12:00:00 GMT

Grains are good, Grains are bad.....what is the right answer?????

Mark, and other caveman diet experts, believe that grains contain a protein that is unfamiliar to our biology, making it inappropriate for human consumption. This flies in the face of everything we have been taught about the essential need for whole grains as a staple in our modern diet.

My advice: Do what a true caveman would do – decide for yourself. Take a week away from grains and see how you feel. If you are losing weight and gaining energy then stick with it….

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

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What You Can Learn From Cavemen

Thu, 06 Apr 2023 12:00:00 GMT

How can you use Caveman strategies to take control of your Health, Fitness, Fat!

How would you like to be naturally lean, muscular and energetic? To effortlessly maintain a low body fat, rippling muscles and picturesque health?

Mark Sisson, an athlete, coach, and student on a lifelong quest for exceptional health, happiness, and peak performance (his words), penned the book, "The Primal Blueprint" to show you how to do just that.

At 55, he weighs 165 pounds with 8 percent body fat, eats as much food as he pleases, and rarely gets sick. He also says he's healthier, fitter, happier and more productive than ever.

So what is Mark's secret?

In his words, "Modeling your 21st-century life after our primal hunter-gather ancestors will help you greatly reduce or eliminate almost all of the disease risk factors that you may falsely blame on genes you inherited from your parents

Weight loss does not have to involve the suffering, sacrifice, and deprivation we've been conditioned to accept but instead is a matter of eating the right foods (plants and animals), avoiding the wrong foods (processed carbs—including grains—and trans and partially hydrogenated fats), and exercising strategically, for far fewer hours than you might assume, to reach your desired fitness goals."

Here are The Ten Primal Blueprint Laws:

Law #1: Eat Lots of Plants and Animals
The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).

Law #2: Avoid Poisonous Things
For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. It also means cutting out grains.

Law #3: Move Frequently at a Slow Pace
The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue.

Law #4: Lift Heavy Things
Frequent bursts of intense physical effort were a daily part of the caveman's life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power.

Law #5: Sprint Once in a While
For the caveman a fast sprint meant the difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone.

Law #6: Get Adequate Sleep
The rising and setting of the sun dictated the length of the caveman's day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function.

Law #7: Play Without a TV or computer to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress.

Law #8: Get Adequate Sunlight
It's impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function.

Law #9: Avoid Stupid Mistakes
Observation and self-preservation were key factors in the survival of a caveman. Today's world is full of distractions that leave us oblivious and careless. Take, for example, texting while driving.

Law #10: Use Your Brain
The human brain separates us from the animals. Intellectual stimulation is an important part of healthy brain function.

Rave Reviews: Despite its stringent requirements, the caveman diet is converting new followers by the boatload. Most people report losing 10 or more pounds in their first month and that they no longer feel bloated and sleepy after meals.

Should You Jump on the Primal Bandwagon? So, in light of the evidence, should you put down your whole wheat bagel and low fat cream cheese in exchange for a hunk of meat and pile of veggies?

Hold your horses.

Though the caveman diet has been proven to promote weight loss, times have changed. Could you really practice all of the Primal Laws while maintaining your modern life?

Yeah... I didn't think so.

So, where do you go from here? You want to lose weight, to protect yourself from disease and to look and feel great.

A great solution, that doesn't require drastic change, is to take 3 bits of advice from the caveman—advice that will promote weight loss, decrease your risk of disease and will get you looking and feeling great.

1. Make Plants and Animals the Focus of Your Diet: This will quickly lead to weight loss and increased energy. Don't be so hard on yourself that everything you put in your mouth has to be caveman approved – but make it the majority of your diet.

2. Cut Out Processed Food: The simplest way to promote weight loss and to encourage good health is to eliminate processed foods from your diet. When you replace processed foods with fresh produce your results will be immediate. Not only will you feel healthier, you will have more energy than you'll know what to do with! * Want to eat a Caveman approved dinner? Check out my recipe below*

3. Exercise: Since you will need an outlet for all that extra energy, acquire a new hobby—one that gets you moving. Have you ever met a lazy caveman? Of course not. (And this is not just because you were born a few centuries too late!) Cavemen were forced to be active in order to survive. Hunt dinner. Build a fire. Move a fallen tree. Create shelter. You get the idea If you want a lean, muscular body then exercise must become a part of your daily life.

This is where I come in. Let's meet one-on-one to design an exercise program that will fit your unique goals.

Call or email today to get started!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW! tinyurl.com/3ffk8meb

Guilt-Free Cobbler!

Wed, 05 Apr 2023 12:00:00 GMT

Yum - I hope you like Cobbler as much as I do!

This recipe makes a perfect fall dessert. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar - this recipe is much lighter, but will satisfy your sweet tooth just as well.
Servings: 1

Here's what you need:

1 sweet, ripe peach (or apple or pear)
coconut cooking spray
1 teaspoon agave nectar
pinch of sea salt
pinch of freshly ground cinnamon
Wash, peel and pit the peach. Chop into bite-sized pieces.
Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.
Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 calories, .2g fat, 100mg sodium, 13g carbohydrate, 1.8g fiber, and 1g protein.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

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Find Your Motivation

Tue, 04 Apr 2023 12:00:00 GMT

Purpose is necessary! Find your Purpose - Find your Motivation!

Motivation comes from having a goal. What is your goal? Why do you want to get into great shape?

Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper - there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators...

I want to have more energy to keep up with the kids.
I want to improve my health through weight loss to extend and improve my life.
I want to lose 15 pounds before my vacation.
I want to restore my confidence to wear sleeveless shirts.
I want to regain my figure to impress and attract my significant other.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

4 Ways To Burn More Fat

Mon, 03 Apr 2023 12:00:00 GMT

My Favorite Topic - take advantage of these tips and take your health, fitness, and fat levels to their best levels ever!

There is nothing quite as frustrating as seeing your results fizzle out.

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it's time to do something new.

The problem: Your muscles have adapted to your routine.
The Solution: It's time to apply the concept of muscle confusion.

Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news - the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout - which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.

Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of strength.

Positive strength: lifting the weight.
Static strength: holding weight in a contracted position.
Negative strength: lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right - holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise There are certain exercises that are considered 'staples' in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea...

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

Squat on a Bosu ball or balance board.
Place a weighted bar across your shoulders and do walking lunges.
Use an exercise ball for chest presses instead of the bench.
Do a full squat between each repetition of shoulder presses.
Do a shoulder press between each repetition of bicep curls.

If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today - I look forward to hearing from you!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Salmon and Broccoli Scramble

Thu, 30 Mar 2023 12:00:00 GMT

ARE YOU DISTURBED??????

Tue, 28 Mar 2023 12:00:00 GMT

Get Disturbed

TRANSFORM

You have to get disturbed with your current shape before you’ll take the action needed to transform your body. How do you get disturbed? Try these:

Go shopping for a swim suit
Try on all of your "skinny" clothes
Look at old pictures from when you were in better shape
Go to the doctor for a physical

Let’s get disturbed!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Transform From "Before" to "After"

Mon, 27 Mar 2023 12:00:00 GMT

Transfomr your Life - We can do it together!

Have you ever seen a really impressive "before" and "after" photo on a weight loss product?

Well, there's something that the diet industry doesn't want you to know. There is more involved than just the diet product, and it's the same across the board.

Look into the eyes of any person in their "before" picture and you'll see that they are deeply disturbed. The body they have is no longer in sync with the body they are able to accept.

They changed the body that they accept, and became disturbed.

Now look into their eyes in the "after" picture – see the sweet satisfaction? They now live in the body that they decided they could accept. What an amazing feeling that is.

Why are you still living life in your "before" body?

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I'm going to repeat that so it will really sink in.

You have the body that you accept.

Transform from "Before" to "After"
You may not realize it, but you already posses everything you need to transform your body, and it all starts with taking responsibility for the body that you have today.

You are in your current shape because, until this moment, you've been OK with it.

Oh I know you aren't thrilled with it, and you even talk about losing weight and getting fit - but you haven't changed what you'll accept.

Here's how to transform your body in 3 steps:

Step One: Feel Disturbed
It has been said that emotion creates motion. This is essential when it comes to personal transformation. Just like those folks in the "before" pictures, to transform your body you must first decide that you can't live another day in the body you currently have.

Get your emotions stirred up. Make a list of all the reasons that you're ready to lose weight and get fit. Get disturbed.

Step Two: Decide What You Want
Without clarity you'll never get where you want to go. Now that you're disturbed with the body you have, decide what the body you can accept looks like.

Think in concrete and specific terms. Just like the captions under ‘before" and "after" pictures - "Shannon lost 50 lbs," "Matt lost 8 inches from his waist," "Catherine went from a size 20 to a size 4."

Get a clear picture in your mind of what you'll look like in your "after" picture and decide what the caption will read.

Step Three: Take Action
The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don't allow yourself to get stuck between inspiration and action - there is always something that you can do immediately.

Take action by emailing or calling me now to set up a fitness consultation.

I am here to take you from your "before" picture to your "after" picture. What will your "after" caption read?

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORMATION

Grilled Salmon and Peach Salad

Thu, 23 Mar 2023 12:00:00 GMT

A Flat Belly Delicious Dish just for YOU!

This recipe makes a perfect flat-abs meal. Fresh greens, grilled peaches and tender salmon make a mouthwatering combination. Enjoy for lunch or dinner.
Servings: 1

Here's what you need:

2 cups mixed greens
1/4 cup grilled peaches
1 Tablespoon blue cheese crumbles
1 Tablespoon dried cranberries
1 Tablespoon light salad dressing
7 oz grilled salmon

Toss the greens, peaches, blue cheese, and cranberries in a bowl with salad dressing.
Top with grilled salmon.

Nutritional Analysis:? One serving equals: 365.3 calories, 14.5g fat, 404mg sodium, 15g carbohydrate, 2g fiber, and 39.7g protein.

ENJOY - While you flatten the tummy!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORMATION

Cheat Day!

Wed, 22 Mar 2023 12:00:00 GMT

SOMETIMES you just have to have a break from the strictness - Is it OK to use a cheat day?

It’s OK to Cheat!

Does the thought of eating healthy everyday make your head spin?

Establish a weekly "Cheat Day" where you allow yourself a taste of all your favorite indulgences.

It's OK to cheat once a week – just indulge with control, and stick with your clean eating habits on all other days. Remember, your cheat day is not a license to eat as much of good or bad foods as you possibly can, it’s permission to eat items off of your plan - but controlled portions.

I recommend you incorporate a cheat day only after you’ve stuck with your eating program and allowed your body to heal and get the metabolism back at the top of it’s game. Get your health right and then add a controlled cheat day!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Tighter Tummy Tips!

Tue, 21 Mar 2023 12:00:00 GMT

TIGHTER TUMMY is within reach - check out these tips to finally accomplish your goal!

If your stomach isn't as flat as you'd like it to be then you have come to the right place.

Exercise alone will not get you a toned stomach – diet is a huge part of the equation.

Below I have compiled 5 very easy tweaks to your eating habits that will dramatically flatten your abs.

Diet Tweak #1: Don't eat after 6pm
This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.

Brush your teeth immediately following dinner. Once your teeth are brushed, you've put a period to the end of your consumption for the day.
Change your evening routine. If you've always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don't revolve around food and stick with those.
Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.

Diet Tweak #2: Cut back on carbs
Notice I didn't say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to lose weight.

Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Diet Tweak #3: Eat more fiber
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad below.
Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Diet Tweak #4: Drink tons of water
Drinking plenty of water is another extremely simple way to promote weight loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

Drink a large glass of water before each meal. This will prevent overeating.
Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.

Diet Tweak #5: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

Fruit is nature's candy. Reach for sweet, seasonal fruit for dessert.
Avoid foods that contain white sugar or high fructose corn syrup. Consider these items 'anti-flat-abs'.
Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Eating right, coupled with challenging exercise, is the formula for a toned, lean body - so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started or click for a “tighter tummy in two weeks!”

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORMATION NOW

TIGHTER TUMMY IN TWO WEEKS

Spinach, Mango, and Red Quinoa Salad (with Chicken)

Mon, 20 Mar 2023 12:00:00 GMT

Dig in and get your health on track, while you enjoy this fun recipe!

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.
Servings: 2

Here's what you need...

2 cups baby spinach
1 small carrot, shredded
2 Tablespoons red onion, minced
1/4 cup red quinoa, cooked
1/4 cup ripe mango, diced
1 cup cooked chicken breast, diced
2 Tablespoons lowfat salad dressing (Newman's Own Low Fat Sesame Ginger Dressing)

Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl.
Toss with dressing.

Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW!

Say Yes to Good Fat!

Thu, 16 Mar 2023 12:00:00 GMT

All Fats Aren't bad, take advantage of the health benefits of Good Fats!

Avocados and almonds contain monounsaturated fat. This healthy fat has been shown to help target stubborn belly fat and lower your cholesterol levels. There are many good fats out there - here’s a small list, definitely not complete or all-inclusive. Have fun while you explore other options.

Use avocado slices in your sandwich instead of mayo.
Get your healthy fat fix with a handful of almonds.
Organic, pasture raised eggs
Extra Virgin Olive Oil
Chia seeds
Wild Caught Fatty Fish - ie, salmon, trout, mackerel, sardines, etc.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Why are the numbers on your scale climbing?

Wed, 15 Mar 2023 12:00:00 GMT

Stop the climb and start the descent on the scale .....

Don't delay - Start today! :) Turn things around NOW!

Why are the numbers on your scale climbing?

That is a valid and often frustrating question. And the answer isn't always sweet and simple.

"Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain," stated Edward Abramson, Ph.D., professor emeritus of psychology at California State University, author of Emotional Eating.

So why has your weight increased? And, more importantly, what can you do about it?

1. Life's Fat Traps
A little addressed fact about weight gain is that everyone gains weight for different reasons. So often we hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once? Check out the following weight gain triggers and determine which one is responsible for your plight.

College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week - almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.
Marriage: There's nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness or health?
Pregnancy: Talk about a great time to gain weight! And we're not just talking about women here—most men admit that they gained ‘sympathy' pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.
Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

2. New Habits
Close your eyes and go back to the fat trap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I've broken things down into two specific behavioral categories.

Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two', to munching on your baby's snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.
Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

3. Your Transformation
You've figured out which fat trap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

It's time to make a change!

Call (269-967-6300) or email (info@fitnessprosbattlecreek.com) or click here for your TRANSFORMATION today to get started on a fitness program that will make you immune to all of life's fat traps.

Once you start working with me, those numbers on your scale will quickly change direction.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Strawberry MicroGreen Salad

Tue, 14 Mar 2023 12:00:00 GMT

I'm new to the MicroGreens world and I'm loving it - try this dish and let me know your thoughts.

I recently discovered the organic growing of Microgreens and I’m loving the ease and variety of uses for them. Microgreens are tiny leafed vegetables that are harvested when less than two inches tall. They have remarkably intense flavor and high levels of vitamins and minerals. Pair this salad with a piece of lean meat for an excellent, light meal.
Servings: 4

Here's what you need:

3 cups organic microgreens
1 cup sliced strawberry
strawberry dressing (6 strawberries, 1 Tablespoon balsamic vinegar, 1 teaspoon agave nectar, 1 teaspoon olive oil, dash of salt and pepper - blended)
1/4 cup chopped walnuts

Toss the microgreens with strawberries and dressing. Sprinkle with walnuts.

Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.

Give it a try and let me know your thoughts!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Every Little Bit Counts

Mon, 13 Mar 2023 12:00:00 GMT

CUT Medications, FEEL Amazing, REVERSE aging, LOVE Life -

SIMPLE & QUICK!

Do you have diabetes or high blood pressure?

Did you know that by dropping as little as 5 to 10 percent of your body weight these problems can be greatly alleviated?

Just think how great you will feel after losing excess weight and improving your health.

*I love Fitness Pros / BioHackers Wellness Academy after reducing my B.P. in less than 2 weeks, enough that my doctor cut my B.P. meds 50%. I feel great and love taking less meds.

Stanley L.

As a diabetic my results have totally turned around. After 3 weeks on the BioHackers Wellness Academy FireStarter program I dropped my A1C 2.0 points and my doctor cut my diabetic meds by over 50%. I’ll never go back to long, excessively stressful workouts! Thanks Troy

C. Brooks

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

7 Vacation Slim Down Tricks!

Thu, 09 Mar 2023 12:00:00 GMT

Vacation, Vacation, Vacation - Take advantage of these 7 BioHacks that will help you stay fit & healthy!

Does your upcoming vacation have you worried about your waistline? You should be.

The average person gains almost a pound a day while on vacation.

But that doesn’t have to be you. Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that your vacation will leave you slimmer than when you left.

All you have to do is have a plan.

As you embark on your next vacation adventure, use these 7 tips to come home fitter than when you left.

Trick #1: Cut Your Carbs
Vacation days are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing one meal per day to go carb-less.

Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.
Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.
Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. But if you’ve indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.

Trick #2: Be Active
If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

Trick #3: Indulge with Control
Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all - you are on vacation after all...right? - that isn’t the best for your waist.

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

Trick #4: Don’t Eat Late
One of the easiest tricks for preventing weight loss is to simply stop eating 3 hours before you go to bed. This is especially effective while on vacation. So skip that late night indulgence and wake up looking and feeling great.

Trick #5: Snack Healthy
Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it - it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking...rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway.

This summer cut unhealthy snacking off at the pass by brining along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.

Trick #6: Avoid Fried Foods
While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.

While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake.

If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun...especially while on vacation!

Trick #7: Team up with a Pro - Yours Truly!
Well, fitness is my specialty...and since you are serious about creating a healthy and fit physique - guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals - something that you will appreciate while on vacation and at home. *Can’t get to Fitness Pros in-person, jump on-line and get results from home or your local gym. Click TRANSFORM_NOW

Call or email today to get started today!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORMNOW

Grilled Bok Choy

Wed, 08 Mar 2023 12:00:00 GMT

Pull out the grill and get ready for the mouth to start watering .....

Ready to grill?

Throw some bok choy on the BBQ! Bok choy is packed with vitamins A, C and K, as well as beta carotene. This grilled bok choy has tender stems and crispy leaf edges.
Servings: 6

Here's what you need...

2 lbs bok choy
1 Tablespoons olive oil
1/4 teaspoon garlic salt
1/8 teaspoon paprika
1/8 teaspoon black pepper
1 teaspoon seasoned salt

Preheat grill and lightly oil the grate.
In a small bowl combine the oil and seasonings. Mix well.
Slice the bottom off the head of bok choy, and wash each stem.
Lay bok choy on prepared grill. Brush with the seasoned oil mixture. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.
Transfer to platter and serve.

Nutritional Analysis: One serving equals: 36.5 calories, 2.6g fat, 3g carbohydrate, 1g fiber, and 2g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM - NOW!

Magic Weight Loss Pills, Potions, Lotions!

Tue, 07 Mar 2023 12:00:00 GMT

The newest, latest, greatest potion, lotion, pills, are everywhere and the ads are slick and all the people have miniscule bodyfat - Just buy this or that product and you can have the same thing....Seems easy enough! Will you fall for it?

I hate to break it to you, but there's no such thing as magic weight loss pills.

Don't fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise?

Well, they are right—proper diet and exercise will cause you to lose weight—without costly bogus pills.

Come along with me on a weight loss journey of nutritious & delicious foods, quick exercise sessions and appropriate hydration…. and other proprietary techniques that make the BioHackers Wellness Academy totally different!

Get Strong - Stay Fit!

Troy 269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform - Now!

Grill Your Way Lean!

Mon, 06 Mar 2023 12:00:00 GMT

Don't let the fun of Grilling cause you to gain body fat!

Grilling is the most popular pastime of summer - it’s also available to be done year round! Do you Grill out in Winter?

While indoor/outdoor cookouts are a great opportunity to relax and visit with friends and family, did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal.

That type of eating will do some serious damage to your waist.

The good news is that Grilling doesn't have to be fattening. In fact, with a few small changes to your barbecue menu, you can turn Grilling into the perfect opportunity for weight loss.

So before you Fatten up with Grilling parties, read the following tips to grill your way lean year round.

On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, but they aren't the healthiest. Try the following:

Choose lean cuts of beef, pork or poultry
Marinade with low fat dressing
Make hamburgers with extra-lean ground beef
Take the skin off chicken before grilling
Replace beef patties with ground turkey patties
Grill up salmon or cod
Forego the meat and grill veggie burgers

Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with loads of fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following instead:

Make veggie kabobs and grill them
Grill bok choy (see recipe below)
Replace the mayo in your salads with low-fat mayo
Serve fresh salad with light vinaigrette
Try whole-grain macaroni for your pasta salad
Grill up corn on the cob (pass on the butter)
Put out a veggie tray with low fat dip

Drinks: Most people don't realize that beverages play a big role in weight gain. Margaritas, beer, soda pop and punch all contain lots of empty calories. Try the following:

Drink water, it is always your healthiest option
Stick with light beer
If you have to have a soda pop stick with diet
Brew unsweetened ice tea and serve with lemon

Dessert: Yes, there are ways to satisfy your sweet tooth while getting lean. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:

Grill mango, banana and pineapple on kabobs
Stick with sorbet instead of ice cream
Replace peach pie with grilled peach halves
Choose light ice cream over regular

Remember, it's ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.

Want to shape up even more? Call or email today to get started on a fitness program specifically designed to get you into your best shape ever - with or without a grill :)

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM - NOW!

Smoked Salmon Wrap

Thu, 02 Mar 2023 12:00:00 GMT

Don't miss your chance to make this great Salmon dish!

Salmon is a rich source of omega 3 as well as protein. Couple that with sprouted grain tortilla and fresh arugula and you've got yourself a healthy, balanced meal that's ready in only 5 minutes.
Servings: 2

Here's what you need:

1 Sprouted grain tortilla
1 Tablespoon low fat cream cheese
4 oz Smoked salmon
1/2 cup Arugula
Dash of salt and pepper

Spread the cream cheese evenly over one side of tortilla.
Place the salmon in the center of the tortilla.
Top with arugula.
Add a dash of salt and pepper.
Roll the tortilla and slice in half.

Nutritional Analysis: One serving equals: 175 calories, 6g fat, 12.5g carbohydrate, 3g fiber, and 16.5g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM-NOW

5K Success Tips

Wed, 01 Mar 2023 12:00:00 GMT

Do this before you commit to doing a 5K .... You'll thank me in the end.

***As most of you know, I am not a big fan of running (for me or my clients), but I do know the popularity is growing and I wanted to throw out 5 rewards of running. I want to emphasize that running is a good activity if you like it and you don't have any conditions that make it contraindicated. If you don't like running or do have a condition that really limits your ability, don't feel bad and think you can't lose weight without running. Enjoy the article, but remember H.I.T. offers you great results, in less time, without the injury risks. ******Troy

If you've decided to take things up a notch and register for a 5K - take not of these 3 tips:

Here are 3 tips to ensure that your 5K goes great.

Consult your Doctor. You should always check with your doctor before beginning a new exercise routine, and training for a 5K is no exception. Once your doctor gives you the green light then jump in with your training.
Train Smart. Gradually increase your mileage over a few weeks or months. Start by running for 10 to 15 minutes and then slowly increase to a full 5K.
Stay Hydrated. It's always important to keep your body properly hydrated, especially when your activity level has increased. Drink water before and after reach run, and throughout your day.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM - NOW!

5 Rewards of a 5K

Tue, 28 Feb 2023 12:00:00 GMT

If you are considering beginning a running program...you may be working thinking about participating in a 5k. Here are 5 benefits of running a 5k.

Have you ever considered running a 5K? The benefits may surprise you.

A 5K race is 3.1 miles, the perfect distance for beginning runners. It's a realistic, attainable goal that's fun and satisfying to achieve.

Here are 5 rewards you will reap:

1) Tone Your Legs: Runners have awesome legs. Muscular, toned and tan. Training for a 5K will get you on pace for your own set of lean limbs.

Calves: Not the easiest muscle to tone in the gym, but these lanky muscles are quickly toned by running. A proper runner's stride has your foot landing in a rolling motion, heel to toe. As you push off with your toe, feel a firm contraction in your calves. Push your calves to the limit by running in sand or gravel. No Thumping! You know your stride is stiff when you hear a thumping sound with each step. When you lightly roll your foot from heel to toe, you take pressure off of your lower back. Remember, thumping feet lead to a sore back.
Glutes: Running is a great way to firm up your glutes. To really raise your glutes take your training to the hills or do bleacher runs.
Thighs: Who doesn't want slimmer thighs? Running does wonders for shaping and slimming your thighs, right where it counts.

2) Support A Cause

By participating in a 5K you get in shape while supporting a cause. Most 5K races are put on by charities or non-profit organizations. Many times you have the opportunity to raise funds and community awareness through your involvement.

3) Flatten Your Abs

Running burns a massive amount of calories. This means you'll find your body quickly morphing into that of a lean athlete. Don't over-compensate the extra calories burned by eating too many calories. Manage your portions to reap the most belly shrinking benefits.

While running is an amazing way to transform your body, running alone won't deliver complete results. Resistance training is an equally important part of the equation. With resistance training you get:

Raised Metabolism: Resistance training raises your metabolism for an extended period of time, even after the workout is finished. This means more calories burned. Also resistance training adds muscle to your body, which raises your resting metabolism to burn even more calories when you aren't exercising.
Upper Body Muscle Tone: While running is great for adding lower body muscle tone, it won't do much for your upper body. With resistance training you target the muscles of your upper body to create a symmetric physique.
Muscle Confusion: With resistance training there are endless variations of movements you can do in order to keep your muscles guessing. Never allow your routine to grow stale by doing the same motions over and over again.

4) Make New Friends

Athletic endeavors are a relaxed way to make new friends and form connections within your community. Join a local running group to assist your training or start your own group of 5K hopefuls in your neighborhood. Your group could run the 5K together for support. Who knows, you may make new friends for life.

5) Start A Habit

Although you may find it hard to believe, especially if you haven't yet run your first 5K, racing is addicting. The satisfaction of accomplishing your goal, along with the exciting changes in your body, will likely lead you to another race. It's not farfetched that you'll build your training up to run a marathon.

Running is great, but as we touched on above, resistance training is essential for achieving outstanding results. The best way to get into amazing shape is with a challenging and dynamic exercise routine.

Call or email today to get started on your own exercise program that will lead to more rewards than you ever dreamed of.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM-NOW

Power Oatmeal!

Mon, 27 Feb 2023 12:00:00 GMT

Yum, have some fun and boost your nutrition ......

This oatmeal is packing a powerful ingredient – protein. Mix a scoop of your favorite protein powder into your oatmeal to transform it into a quick and healthy breakfast.
Servings: 1

Here's what you need...

1/2 cup whole grain oats
1 cup water
dash of salt
1 scoop high quality protein
1 tablespoon chopped macadamia nuts
1 tablespoon golden raisins

Mix the oats, water and salt together in a microwave safe bowl.
Microwave on high for 2 to 4 minutes.
Stir in protein, top with nuts and raisins.

Nutritional Analysis: One serving equals: 325 calories, 7g fat, 41.7g carbohydrate, 10.2g fiber, and 25.7g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

5 Flat Tummy Myths (and 3 Steps to Tight Abs)

Wed, 22 Feb 2023 12:00:00 GMT

It's time to get ready for vacations to the sun by tightening the tummy!

It's vacation to warm weather states (or better known as bathing suit season) and you want flat abs to flaunt.

While I commend your desire to slim down before baring it all, I'm here to warn you of the 5 myths that most people believe.

Don't waste your time on these:

Myth #1: Take diet pills to speed results.
I know it's so tempting! The ads make compelling claims about the power of popping a pill, but don't fall for it. There is no ‘magic pill'. Diet pills are more likely to burn through your pocketbook than to slim you down.

Tip: Don't pop a pill - instead burn calories with intense exercise.

Myth #2: Do extra crunches to flatten your abs.
Excessive crunches aren't the answer for tight abs. In order to achieve a toned look you'll have to focus on burning off the layer of fat that is covering up your tummy.

Tip: Don't obsess about crunches - instead focus on fat burning.

Myth #3: Turn to packaged diet products to boost results.
Don't fall for the foods that are packaged as ‘diet' or ‘weight loss' aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn't need, and certainly won't help you attain that tight tummy.

Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.

Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars (see the recipe below for Power Oatmeal).

Tip: Don't give up all carbohydrates - instead stick with wholesome carbs.

Myth #5: Starve the chub away. Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.

Tip: Don't starve yourself - instead eat small wholesome meals throughout the day.
Now that you know what not to do in order to achieve tight abs, it's time to go over your flat tummy game plan. Here's what you need to know in 3 simple steps:

Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don't buy any more of it. Remember that your beach-ready abs depend on what you eat – don't eat junk!
Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
Step Three: Come train with me.
This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will get you those amazing abs *Save big on my famous Tighter Tummy in Two Weeks progarm by clicking here - https://biohackers.teachable.com/p/tighter-tummy-in-2-weeks-program/?preview=logged_out

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM-NOW

PB & J Makeover

Tue, 21 Feb 2023 12:00:00 GMT

If you haven't ever thought of this, now is the time - everyone will enjoy this twist on the famous sandwich.

PB&J Makeover!

Not all PB$J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!

Servings: 1 Here's what you need:

Sprouted grain bread
1 Tablespoon pure peanut butter (no added sugar or corn syrup)
1 Tablespoon natural fruit spread (no added sugar or corn syrup)
1/2 of a banana, sliced

Spread one piece of bread with peanut butter and the other with fruit spread.
Line one side with the sliced bananas and sandwich it.
In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORMNOW

PAY ATTENTION!!!!

Mon, 20 Feb 2023 12:00:00 GMT

When you are eating, pay attention.

Sounds simple, but how often do you snack in front of the T.V. or eat your dinner while in rush hour traffic?

Paying attention means eating when you are hungry and stopping when you are full. It means never eating just to eat, but rather because your body needs it.

Do this and you will quickly reach your ideal weight.

Healthy Eating Tips Your Kids Will Love

Thu, 16 Feb 2023 12:00:00 GMT

Take advantage of these 5 tips to elevate your kids (and your) nutrtion intake!

Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body...a healthy body weight.

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today's toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. Take these simple tips and transform your child's diet into one that is packed with good health.

1) Add Color

Adding bright and colorful fruits and veggies to your child's plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health.

If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you'll come up with an endless number of ways to make fruits and veggies fun to eat.

2) Think Whole Foods

Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.

Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.

3) Use Wholesome Sweeteners

Refined sugar and corn syrup are packed into many of the foods that your kids love. But wait, there are more wholesome sweeteners available – sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:

Sucanat: This pure, dried sugar can juice retains its molasses content. Use it to replace white sugar in baking.
Pure Maple Syrup: Forget the "fake" syrups containing corn syrup. Pure maple syrup contains potassium, calcium and some amino acids.
Brown Rice Syrup: Use this dark syrupy sweetener instead of corn syrup. It takes longer to digest and won't spike your blood sugar like refined sugar.
Dates: Throw a few seeded dates into your blender to sweeten your smoothie rather than adding white sugar.

4) Make Smart Substitutions

Kids love pizza and pasta and peanut butter and jelly sandwiches, and that's not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.

Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings.
Pasta: Use sprouted grain or whole grain pasta rather than traditional white pasta. Add veggies to your pasta sauce. Stick with red sauce, since white sauce is so high in fat.
PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Try the PB&J Makeover recipe below instead for a sandwich that will provide real wholesome fuel for your child's day.

5) Ban Sugary Drinks

One of the best things that you can do for your child's good health is to instill in them a love for water rather than sugary drinks. Soda pop and juices are filled with empty calories that encourage weight gain.

The easiest way to do this is to stock your house with lots of pure, filtered water. Don't have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.

While I presented these tips as improvements to be made to your child's diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you'll look and feel better.

Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child's biggest role model on how to live, for better or worse.

Treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORMNOW

Broccoli Rabe -Yummy!!

Wed, 15 Feb 2023 12:00:00 GMT

Add VARIETY to your eating program, while remaining on the path of ultimate health - here's another great recipe toward that end! ENJOY!

Here’s a delicious way to dress up broccoli rabe. Broccoli rabe is a non-heading type of broccoli with long thin leafy stalks that's topped with small florets. It’s packed with vitamins A, C and K in addition to potassium, iron and calcium. It also contains phytochemicals that fight cancer and improve your overall health.
Servings: 6

Here’s what you need:

3 Tablespoons pine nuts, toasted
2 bunches broccoli rabe, stems trimmed
1 teaspoon olive oil
3 garlic cloves, minced
1/4 cup kalamata olives, halved
dash of freshly ground sea salt
Juice from 1 small lemon

Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket.
Bring the water to a boil, add the broccoli, cover and steam for 3 minutes.
Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in serving dish, sprinkle with pine nuts and toss with lemon juice.

Nutritional Analysis: One serving equals: 58 calories, 4.4g fat, 3g carbohydrate, 7.1g fiber, and 2.5g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Now

Mind, Body, Hormones & Fat Loss!

Tue, 14 Feb 2023 12:00:00 GMT

Can you accept your current physical fitness situation if it will help you improve?

HAPPY VALENTINES DAY!!!

It is a day of LOVE and it's time for you to show yourself some love to allow yourself to move forward on your pursuit of a lower weight and better health. It is time to look at yourself in the mirror and come to a place where you feel comfortable with your body exactly as it is right now.

By accepting your body just as it is – today – you are able to reduce the stress signals that are encouraging fat storage. It's true, the more stressed you are, the more your body stores fat!

Once you accept yourself as you are, you end the war with your body, and weight loss becomes natural.

It's time to get your Mind, Body, and Hormones working together to make you fit and healthy naturally! You deserve it!!!!

To learn more about how to get your body and mind to work together to take you to the next level - call me 269-967-6300, email info@fitnessprosbattlecreek.com or click to learn about the Transform program !

Happy Valentines Day!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORMNOW

Bridging Mind and Body

Mon, 13 Feb 2023 12:00:00 GMT

IF you've struggled with weight loss you already know 'everyone' has the way to lose - generally, like most of the other programs, it doesn't work for you. Read the story of a guy I refer to as the G-man and see if you don't relate with his weight loss struggles. He did it, why not you?

Jon G. Better known to me as the G-Man, was stuck.

At nearly 410 pounds, he had tried every diet imaginable – with no luck.

No matter what approach he took to lose weight, his body would fight him, and he would inevitably end up heaver than before.

Then one day he had a light bulb-over-the-head "ah-hah" moment: His body wanted to be fat, and as long as it wanted to be fat, there was nothing he could do to lose weight.

If you've struggled for any length of time with weight loss, then you know the frustration that Gabriel felt in that moment. He was at war with his body.

In the two years following Gabriel's "ah-hah" moment, he lost over 220 pounds naturally, without surgery or counting calories. His incredible journey is recounted in his book The Gabriel Method.

One of the key components to his success was that he identified and addressed the mental and emotional reasons that his body felt safe being overweight. Once these issues were eliminated, the weight began to fall off.

The Real Reason You Can't Lose Weight
According to Gabriel, your body wants to be fat anytime it decides that being fat is the best way to keep you safe. Once your body understands that being thin is the best way to keep you safe, your body will want to be thin and the weight will fall off.

This all ties into our survival instincts to protect us from starvation, freezing to death or being eaten.

In our modern world you have different worries than being chased by a lion, but even modern stress about paying your bills create the exact same chemical signals that are produced when you are starving or freezing. This convinces your body that you need to be fat in order to be safe.

When you approach weight loss from the outside in, you overlook mental and emotional threats that can confuse your body into thinking that being fat can help keep you safe. Here are four such threats:

Fear of Scarcity: When you spend your time in fear that you don't have enough money then you send a message to your body that resources are limited. The only resource that your body recognizes is food – and storing fat is how your body saves up.
Emotional Obesity: At a subconscious level you may have the association that being fat makes you feel safer, or that it is serving another emotional need. In this case your body is simply trying to protect you; it is making you feel safer emotionally.
Mental Starvation: Though your body only recognizes physical starvation, you can also be suffering from emotional or mental starvation. This could be a desire for love, joy, fun, intimacy, or a deeper spiritual connection. Any mental or emotional longing can send the same chemical signals in your brain that physical starvation causes.
Dysfunctional Beliefs: If you believe that you were meant to be fat, or deserve to be fat, or if you view weight loss as impossible, then your body will obey by refusing to lose weight. Change your dysfunctional beliefs first and then weight loss will become simple.

Exercise was a big part of Gabriel's remarkable weight loss journey. Once he broke through the mental and emotional reasons for his obesity, his body craved activity.

Are you ready to begin your weight loss journey? I'm here to help.

Call or email today to get started on a program that will transform your life forever – just like the G-man!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Favorite Green Beans

Thu, 09 Feb 2023 12:00:00 GMT

You'll love this simple, quick and super healthy recipe - check it out :)

Green beans are low in calories and packed with vitamins and healthy fiber. This dish comes together quickly and the flavors are deliciously tangy.
Servings: 2

Here's what you need:

8oz fresh green beans
2 teaspoons olive oil
1 Tablespoon dijon mustard
2 teaspoons brown rice vinegar
3 Tablespoons diced yellow onion
dash of salt and pepper

Steam the green beans until soft, yet still with a slight crunch.
In a medium bowl whisk together the remaining ingredients.
Add the green beans and toss together.
Transfer beans to serving dish and enjoy.

Nutritional Analysis: One serving equals: 94 calories, 4g fat, 9.5g carbohydrate, 3.3g fiber, and 2g protei

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Not Too Sweet!

Wed, 08 Feb 2023 12:00:00 GMT

SUGAR is BAD for you! This isn't new to you, you know this.....Now it's time to fix it!

If want to lose weight = cut the sugar out of your diet.

Sugar encourages fat storage by causing your insulin levels to rise.
Try natural low-calorie alternatives to sugar, such as stevia.
Lower Sugar intake = Lower Inflammation = Lower disease symptoms/risk
You can do it!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

29 Simple Ways To Be Fit

Tue, 07 Feb 2023 12:00:00 GMT

I Know you hear it all the time "Exercise is good for you" - Keep reading for 29 ways to fit in exercise, meal prep, and multiple other tips to get healthy.

Far too often fitness is presented as complicated and confusing.

Nothing could be farther from the truth.

Being fit comes from living the following simple everyday practices:

Throw out your big dinner plates. Using small plates at home effortlessly reduces calorie intake and promotes weight loss.
Make exercise a regular part of your life. Create a network of accountability with workout partners or by working with me, your local fitness expert.
Know what you want to accomplish. Visualize the end result of your hard work.
Believe in you. I know that you CAN accomplish your goals.
Don't be a wimp. Keep the intensity high during your workouts. Remember that you don't want to kill time; you want to burn calories and strengthen your body through intense exercise.
Drink water all day long.
Know when to ask for help.
Incorporate High Intensity Interval Training into your routine by doing bursts of high intensity rather than exercising at a single steady pace.
Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
Forget will-power; it's about WANT-power. How badly do you want it.
Never eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
Fat contains twice the caloric density of carbohydrates and protein, so limit the amount of it that you eat.
Fill your diet with lean protein and carbohydrates from leafy plants and whole grains.
It's OK to be a skeptic. Watch out for products that are labeled as ‘health food'. Always read the nutrition labels and make your own informed opinion.
Talk is cheap. Act now and get the job done.
Exercise with people that are in better shape than you. This will encourage you to push your limits.
Never indulge in negative self-talk.
Don't drink calories.
Pay attention to everything that you eat.
Keep consistent. Exercise at least three or four times each week.
Expect more from yourself.
Never eat High Fructose Corn Syrup. It spikes your blood sugar levels and encourages your body to store fat.
Eat plenty of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, great for good health and weight loss.
Do your cardiovascular exercise after weight training to encourage more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
Breakfast should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
If you know that you deserve better...then go get it.
Challenge yourself during each workout. Try something new and exciting.
Set specific, measurable goals and track your progress.
Even if they are whole grain, eat carbohydrates sparingly. Carbohydrates are quickly stored as fat.

Put an end to your struggle to get and stay fit. Call or email me today to get started on a proven fitness program that will change your life and body forever.

Print this list and place it somewhere that you'll see every day.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Cranberry Quinoa Mini Muffins

Mon, 06 Feb 2023 12:00:00 GMT

MMMMM - these are delicious - Give them a try, you won't be disappointed!

Here is a muffin that is truly packed with fiber. Whole wheat flour and wholesome cooked quinoa combine with almonds and cranberries for a moist and delicious treat. Cooked quinoa can be used in place of some of the flour in almost any recipe to increase protein and fiber.
Servings: 36

Here's what you need:

1 cup unsweetened rice milk
1 Tablespoon ground flaxseeds
1/4 cup safflower oil
1/3 cup pure maple syrup
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
zest from 1 small lemon
1 cup whole wheat flour
1/2 cup ground almonds
1 1/2 teaspoons baking powder
1/2 teaspoon freshly ground sea salt
1/2 teaspoon freshly ground cinnamon
1/2 teaspoon ground cardamom
1 1/4 cups cooked quinoa
1/3 cup finely chopped dried cranberries
1/4 cup organic turbinado raw cane sugar

Preheat oven to 370 degrees F. Place 12 muffins liners in muffin pan and set aside.
In a medium sized bowl combine the rice milk, flaxseed, oil, maple syrup, vanilla, almond and lemon zest.
In a separate bowl combine the flour, ground almond, baking powder, salt, cinnamon and cardamom. Mix the dry ingredients with the wet ones and fold in the cooked quinoa and chopped cranberries.
Use an ice cream scooper to fill each muffin liner 3/4 full. Sprinkle the turbinado raw cane sugar on top of each muffin.
Bake for 30 minutes or until golden.

Nutritional Analysis: One serving equals: 55 calories, 2.5g fat, 8g carbohydrate, 1g fiber, and 1g protei

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Now

An Attitude of Gratitude!!!

Thu, 02 Feb 2023 12:00:00 GMT

You may think this is a little silly - but when you ask my clients, they will tell you this is as important as the nutrition and exercise for success!

If you want a happier life = learn to appreciate yourself and others.

An attitude of gratitude transcends every aspect of your life, making it brighter and richer.

You'll even learn to enjoy the time you spend exercising.

*Bonus Tip - In addition to simply having an attitude of gratitude, kick up the benefits by adding in daily Gratitude Journaling. The results of ‘writing it down’ on paper with a pen or pencil, truly increases the benefits exponentially.

Get (Mentally) Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

13 Reasons To Exercise

Tue, 31 Jan 2023 12:00:00 GMT

Just in case you needed more than one reason to start or continue to exercise, I'm bringing you a full 13 reason to include exercise in your day!

Let's face it, some days you just don't feel like exercising.

You get too busy, too stressed and quite simply too tired.

Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.

8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.

9. To Reduce Aches and Pains
By strengthening muscles around your damaged joints you're able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise "Miracle-Gro for the brain."

11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Regular exercise gives you so many amazing benefits, as you've seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Garlic Asparagus - Yum, Delicious :)

Mon, 30 Jan 2023 12:00:00 GMT

Another great, quick, delicious, and super healthy recipe! Test it and let me know what you think!

Your diet should be filled with vegetables, with asparagus at the top of the list. This asparagus recipe is easy to make and tastes great. Serve it with a piece of white fish, chicken breast or other lean meat for a healthy meal.
Servings: 4

Here's what you need:

1 bunch asparagus
2 teaspoons olive oil
1 1/2 Tablespoons garlic, minced
dash of salt and pepper
2 teaspoons lemon juice

Preheat oven to 425 degrees F. Cut off the tough ends of the asparagus.
In a casserole dish, combine the asparagus, oil, garlic, salt and pepper. Bake for 15-20 minutes, until tender.
Remove from oven and mix in the lemon juice. Serve and enjoy!

Nutritional Analysis: One serving equals: 47 calories, 2g fat, 5g carbohydrate, 2g fiber, and 3g protein

YUM - one of my favorites :)

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Now

EpiGenetics - It's where it's at.....

Thu, 26 Jan 2023 12:00:00 GMT

EpiGenetics is no Joke. You can literally control your genes and now is the time to learn more about how to take true control of body and mind!

Recent advances in neuroimaging techniques have discredited the old saying: You can't teach an old dog new tricks. Scientists have discovered that the brain actually has dynamic properties throughout life. This means that your brain is always evolving. Through practice, you are able to change your habits and change yourself.

So go on, reinvent yourself!

I’m here to help you if you want to learn how to incorporate what is known as EpiGenetics (the ability to change your DNA). You are no longer stuck with your genes.

Call me 269-967-6300, email me info@fitnessprosbattlecreek.com to schedule your EpiGenetics Consult!

Get Strong - Stay Fit!

Troy

Transform Now

Maintain Weight Loss - 7 Unique techniques.

Wed, 25 Jan 2023 12:00:00 GMT

If you've lost weight and want to keep it off - these 7 Steps will help you maintain your success! ***If you are still working to lose more..... these ideas will help you take off those last few pounds as well!

If you've ever lost weight, you know how hard it is to keep it off.

Ever wonder why some people are able to keep weight off, while others put it right back on? Read on for the 7 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 7 secrets will help you too.)

Secret #1: Keep on Moving
If you're serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training (these don't necessarily have to be mutually exclusive). While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.

Secret #2: Be a Healthy Eater
Sorry, you can't go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don't have to swear off chocolate forever, just eat it occasionally with portion control.
Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.

Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.

Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.

Secret #5: Track Yourself
Your biggest fear is gaining back every solitary lost pound, but don't be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.

Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It's very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you're going to have to eliminate emotional eating.

Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don't let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don't be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Seasoned Ahi Steak

Tue, 24 Jan 2023 12:00:00 GMT

Take your seafood to an entirely different level with this amazing Ahi Steak!

Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.
Servings: 4

Here's what you need:

1 Tablespoon olive oil
1/4 cup lemon juice
4 cloves garlic, minced
1 teaspoon red chili flakes
2 Tablespoons cilantro, minced
dash of salt and pepper
4 (6oz) ahi tuna steaks

In a large re-sealable plastic bag combine the first six ingredients; mix well.
Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
Preheat oven to 425 degrees F.
Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.

Nutritional Analysis: One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform Now!

Are you a Procrastinator???

Mon, 23 Jan 2023 12:00:00 GMT

PROCRASTINATION is a Results KILLER!

Turn things around ...... TODAY!

Are you a chronic procrastinator?

Do you put off going to the gym?

Research shows that by spending 'just a few minutes' doing the dreaded task you'll feel an urge to see it through completion.

These initial few minutes of activity create an anxious brain that refuses to rest until the job is done.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORMNOW

How to Achieve Any Goal

Thu, 19 Jan 2023 12:00:00 GMT

Some of the self-help techniques you've learned, and haven't worked for you, don't work! Learn 5 That actually do work.

Do you have unmet goals?

You aren't alone. In fact, many people live with unfulfilled aspirations and the self-help industry is booming.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You've probably heard of the "Yale Goal Study" in which researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The "Yale Goal Study" never happened, though motivational speakers and self-help books have quoted it for years.

Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman's book, 59 Seconds Change Your Life in Under a Minute.

Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

Not That: Motivate yourself by focusing on someone that you admire.
Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

Do This: Tell Other People About Your Goal.
How badly do you want to achieve your goal? If you want it bad enough, you'll tell your friends and family.

This technique works on two levels. First, you've put yourself on the spot by letting the world in on your goal, so it's all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don't underestimate the psychological power of having someone in your corner.

Not That: Think about the bad things.
When you focus on the negative it becomes your reality.

Do This: Focus on the Good Things When Achieving Your Goal.
Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that's worth the effort.

Not That: Try to suppress unhelpful thoughts.
Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

Do This: Reward Your Progress.
Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

Not That: Rely on willpower.
Willpower alone rarely gets anyone to their goal.

Do This: Record Your Progress.
Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

Not That: Fantasize about life after achieving your goal.
Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.

Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on the process that will put an end to your yo-yo dieting and your fat jeans.

Now is your time to get into the best shape of your life!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW

Healthy Chocolate Shake!

Wed, 18 Jan 2023 12:00:00 GMT

I LOVE Chocolate Shakes - and I LOVE this Healthy Shake even more!

What is better than a creamy chocolate shake?

A creamy chocolate shake without the guilt!

You won't miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2

Here's what you need:

2 bananas, frozen
1/2 cup nonfat milk
2 scoops chocolate whey protein
2 Tablespoons raw almond butter
dash of ground cinnamon
2 cups ice

Throw everything into a high speed blender, blend until smooth and creamy.

Nutritional Analysis: One serving equals: 292 calories, 7g fat, 33g carbohydrate, 7g fiber, and 25g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TRANSFORM NOW!

It's All About Choices!

Tue, 17 Jan 2023 12:00:00 GMT

The CHOICE is YOURS!

Have you ever felt regret the day after you passed on dessert?

Of course not!

You gave yourself a high-five for dodging the calorie bullet.

When temptation presents itself in the form of fattening foods or sugary desserts, decide how you want to feel the next day. Would you rather be guilt-ridden and bloated OR guilt-free and svelte?

The choice is yours!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

TransformNOW

5 Obstacles to Fitness Success

Mon, 16 Jan 2023 12:00:00 GMT

Don't let these 5 blocks - stymie you on your road to Ultimate Fitness Success!

You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.

So why aren't you living life in your ideal body?

There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.

I'm talking about the life issues that get in the way of your success.

Read the following 5 obstacles and the solutions to unlock your best body ever.

1. You don't want to be bothered.

It's in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it's painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There's a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don't want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure - namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There's good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

A walk outside
A good book
A night out to the movies or theater
A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You are crazy busy.

Let's face it, you work too much, commit yourself to too much and don't even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It's time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night's sleep. Remind yourself that taking care of your health is not a luxury - it's a necessity.

4. You don't deserve it.

I don't agree with it, but you sure act like you don't deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don't believe deep down that you are worthy then you'll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body - and I urge you to dig deep down to uncover why you don't. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid.

You're afraid to start because you just might fail, and wouldn't that be embarrassing? You're also afraid to start because you just might succeed, and change makes you uncomfortable – even if it's change in the right direction.

When you decide to get fit you will need to go through a bushel of changes:

New diet
New exercise routine
New friends at the gym
New clothes
New self-image

Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

I want to personally help overcome every obstacle standing between you and your ideal body. Call or email today to get started on a program that will change your life and body forever...in a good way :)

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

Transform

7 Steps to a Perfect Packed Lunch!

Thu, 12 Jan 2023 12:00:00 GMT

School Lunch & Fast Food - how can you do better!

It's time to examine the art of packing the perfect lunch.

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, "When it comes to nutrition, children are not just miniature adults. Because they're growing, they have different dietary needs." (Their daily serving recommendations are in boxes below.)

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.

Don't have kids? Keep reading. You'll need these steps when packing your own nutrient-dense, fitness lunches.

Step 1: Hydration

Every function of the human body requires water, so it's a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.

It's easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.

Step 2: Protein

2 – 3 servings daily
1 serving equals: 2 – 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.

Here's a list of healthy protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.

Step 3: Whole Grains

Kids 6-9 yrs: 4 – 7 servings daily
Kids 10-14 yrs: 5 – 8 servings daily
Teens: 6 – 9 servings daily
1 serving equals: 1 slice of bread, 1/2 bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is "whole" meaning not refined.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.

Here's a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.

Step 4: Veggies

4 – 9 servings daily
1 serving equals: 1 cup raw of 1/2 cup cooked vegetables

When it comes to veggies, variety is key. Choose a array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.

Don't save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup.

Step 5: Fruit

3 – 5 servings daily
1 serving equals: 1/2 cup cut fruit, whole fruit size of tennis ball, half a banana, 1/2 cup 100% fruit juice

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

Step 6: Calcium

2 – 6 servings daily
Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 cup low-fat milk, 1 cup low-fat yogurt.

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn't just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.

Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, low-fat milk, low-fat yogurt.

Step 7: Healthy Fat

3 – 4 servings daily
Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or canola oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child's body.

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.

There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch.

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss.

Are you ready to get started on a personalized fitness program? Call or email today to set up a consultation or click the tiny URL to learn about my OnLine Training.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Easy Teriyaki Salmon

Wed, 11 Jan 2023 12:00:00 GMT

Delicous recipe for Teriyaki Salmon - Yum!

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here's what you need:

1 Tablespoon sesame oil
1/4 cup lemon juice
1/4 cup soy sauce
1 teaspoon ground mustard
1 teaspoon ground ginger
1/4 teaspoon garlic powder
4 (6oz) salmon steaks

In a large re-sealable plastic bag combine the first six ingredients; mix well.
Set aside 1/2 cup of marinade and refrigerate.
Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

FOCUS!

Tue, 10 Jan 2023 12:00:00 GMT

How many goals are you working on? I have 1 (one) word for you FOCUS!

FOCUS!

Focusing on one goal at a time is the most powerful way to achieve it.
Taking on more than one goal at a time spreads your time and energy out, making it impossible to accomplish anything.
If you have more than one goal on your mind, write them all down and then go after them one and a time until they are all completed.

TODAY IS THE DAY -

Set your Goal - only ONE,
and FOCUS!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

It's Not Too Late to Achieve Your Resolution!

Mon, 09 Jan 2023 12:00:00 GMT

Happy New Year! January is an exciting time – you have a clean slate to become who you want and accomplish what you want in the year ahead.

In the world of fitness, this time of year means tons of new faces and lives being changed. New Year's magically pulls people to exercise – maybe you're feeling the pull yourself.

Here are 5 predictions for the year ahead:

1. 2023 is the year that many will lose weight and regain their health. Times are changing. People are realizing that obesity has gotten out of hand, and exercise is back in the spotlight.

The real food movement is taking the globe by storm as people turn away from fast and processed foods and return to wholesome, nutritious meals.

2023 will be the year that many people adopt a healthier lifestyle and drop the extra weight. Maybe even you.

2. 92% of all New Year's Resolutions will end in failure. While millions will start gung ho in January with lofty goals for massive weight loss, the reality is that most will fail. Here's why:

They bite off more than they can chew.

In all the excitement of becoming a better person and transforming their life in the New Year, they make the crucial mistake of committing too much. But reality soon sets in and they give up.

Want to be apart of the 8% who will achieve their resolutions?

Then set realistic goals.

Instead of resolving to lose 50 pounds by June, commit to exercise 3-4 times each week.
Instead of resolving to give up all carbs, commit to bring healthy snacks to work instead eating from the vending machine.
Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your desired size.
Instead of resolving to never eat out again, commit to eating healthy all week and reward yourself with one meal out on the weekends.

Remember that the whole point of making a New Year's Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

3. I will help boatloads of new clients drop hundreds of unwanted pounds in 2023. At this time every year I am flooded with new, motivated clients who are ready to change their lives. Starting in January and right through December, I will see these amazing people face their fears, dig in with determination and accomplish great things.

That's why I love what I do so much.

Hundreds upon hundreds of pounds will be lost under my watch this year.

4. Every single new client that sticks with my program in 2023 will lose the weight. There are no maybes when it comes to me and weight loss. It's what I do, and I do it well.

When a new client comes in to share their goals, I put together a plan to make those goals a reality. Sure, you have to follow the plan, show up for workouts and change how you eat.

And the results are all yours.

5. When you join my program your success is guaranteed. You will no longer be among the 92% who will let go of their fitness goal around January 20th. You'll be in an elite group who put their money where their mouth is.

My clients meet their goals – the only question for you is what are you waiting for?

I predict that 2023 will be an amazing year. Come prove me right :)

Call or email today to get a jumpstart on your best year yet!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

The Habits That Make You!

Thu, 05 Jan 2023 12:00:00 GMT

It really all comes down to your daily habits.

What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you've made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, "We first make our habits, and then our habits make us."

Confucius said, "Men's natures are alike; it is their habits that separate them."

And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit."

It's pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren't happy with your body, then simply adjust your eating and exercise habits. Here's how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It's tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

Eat smaller meals, more frequently.
Bring your lunch to work instead of eating fast food.
Exercise 3 times a week at a convenient time for you.
Only eat fruits and veggies as your afternoon snack.
Practice visualization and see yourself fit.
Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you'll face, and your strategies for overcoming these obstacles.

Here's an example:

My new habit is to work with a personal trainer 3 times each week.
My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse's support.
I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you'll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publicly accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don't shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

I'd love for my fitness program to become your new healthy habit! Call or email now to reserve your spot!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Quinoa and Winter Squash Salad

Wed, 04 Jan 2023 12:00:00 GMT

Delicious prep of another protein filled, super healhty dish!

This recipe is another great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion and parsley makes a healthy and comforting side dish. Servings: 10

Here's what you need:

2 yellow onions, diced
4 celery stalks, diced
4 carrots, diced
2 cups diced squash, butternut or any other fall or winter squash
1 Tablespoon olive oil
1 Tablespoon brown rice syrup
dash of freshly ground sea salt
zest and juice from 1 lemon
2 cups filtered water
1 cup quinoa
4 sprigs of parsley, finely minced

Preheat oven to 400 degrees F.
Place the onions, celery, carrots and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest. Mix until well combined and then place on a shallow baking dish. Cover the dish and bake for 40 minutes. After 40 minutes remove cover and cook for another 15 minutes.
While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.
Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.

Nutritional Analysis: One serving equals: 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protei

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

You're In Charge!

Tue, 03 Jan 2023 12:00:00 GMT

If there is only one thing you have control of, it's what you put in your mouth! Make good choices.

You’re In Charge!

While there are many things in life that you do not have direct control over, what ends up in your mouth is not one of them!

“You control what you eat.”

Instead of eating extra large portions, chose wisely and your body and waistline will thank you for it. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

27 Fitness & Fat Loss Tips!

Sun, 01 Jan 2023 12:00:00 GMT

Take these 27 steps to assure success in the new year.

It's New Year's Day, and you have a clean slate.

I don't know if you are one to make New Year's Resolutions or not, but either way you're probably thinking about how you can become fitter, healthier and happier than you are right now.

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
Push the intensity of your workouts. Don't kill time, burn calories by maintaining a challenging intensity.
Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
Believe in yourself. Know with conviction that you CAN accomplish your goals.
Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
Don't be afraid to ask for help.
Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
It's not about will-power, it's about want-power. You have to want it.
Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
Stop talking about losing weight. Start doing it.
Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume.
Fill your diet with lean protein and carbohydrates from plants and whole grains.
Be wary of products that are labeled as ‘health food'. Always read the nutrition labels.
Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
Destroy negative self talk.
Avoid the trap of high-calorie beverages after your workouts.
Be consistent with your workouts. Exercise three to four times each week.
Expect more of yourself.
High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
Set specific, measurable goals.
Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.

You deserve better...go get it.

After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you'll see often – this will keep you motivated and pumped up to accomplish your goals.

If your New Year's Resolution has to do with losing weight and getting into great shape (and whose isn't?) then guarantee your success by working with a fitness expert who can guide you to success.

I'd love to team up with you - together we will transform your body in the New Year!

Call 269-967-6300, email info@fitnessprosbattlecreek.com or jump online for 1 on 1 training https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out to get started today.

Get Strong - Stay Fit!

Troy

COMPLEX IS BEST!

Thu, 29 Dec 2022 12:00:00 GMT

Simple exercises don't burn as many calories as complex exercise and they also don't build as much muscle

Wait! Don't just skim down to see which exercise I've labeled as the best, get the whole story...

I'm often approached and asked to pin down a single exercise as the one that will help lose the most fat and sculpt the quickest. That's not an easy question to answer.

You see, I'm very aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B—hence my hesitation to label any exercise as the universal best.

That being said, some exercises are definitely better than others. And, yes, there are even a few that I would call the best.

What makes an exercise the best?
When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you'll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement, the more calories you will burn and the more muscles you will strengthen.

To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories.

Now let's look at a free weight walking lunge . You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back- just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise.

Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in.

So what's the best exercise for you? Find out - call or email me today to schedule your fitness consultation!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Quick & Healthy!

Wed, 28 Dec 2022 12:00:00 GMT

Life is all about quick, and healthy dinners -try this one!

This wrap is perfect to pack for lunch or makes a quick and healthy dinner. It's ready in a flash, tastes amazing, and is filled with lean turkey, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked! Servings: 1

Here's what you need:

1 sprouted grain tortilla, 6 inches
1 Tablespoon low fat cream cheese
1/4 cup tomato, chopped
1 cup lettuce roughly chopped
3oz lean turkey slices
dash of salt and pepper

Spread a tablespoon of cream cheese evenly over one side of the tortilla.
Arrange the turkey slices over the cream cheese and layer with tomatoes. Top with lettuce, sprinkle with salt and pepper. Roll the tortilla closed.
Cut in half and enjoy.

Nutritional Analysis: One serving equals: 228 calories, 6g fat, 21g carbohydrate, 4g fiber, and 21g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

The New Year's Resolution Trap

Tue, 27 Dec 2022 12:00:00 GMT

Real Resolutions - Real Results!

Are you making a New Year's Resolution in a few days? If you do, keep this in mind: It has been reported that 92% of New Year's Resolutions end in failure. Why? Because most people make resolutions that are simply unrealistic. They quickly get discouraged and then abandon the idea entirely.

To ensure that you accomplish your New Year's Resolution, stick with a goal that is realistic rather than intimidating. Check out these examples:

Instead of resolving to lose 70 pounds by summer, commit to exercise 3-4 times each week.
Instead of resolving to give up all carbs, commit to bring healthy lunches to work instead of going through a fast food drive thru.
Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your goal weight.
Instead of resolving to never eat out again, commit to eating healthy all week and rewarding yourself with one meal out on the weekends.

If you want to get a head start on your New Years Fitness / Body - call me 269-967-6300, email me info@fitnessprobattlecreek.com or click to start your transformation NOW https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out

Get Strong - Stay Fit!

Troy

Happy Birthday To Me!

Mon, 26 Dec 2022 12:00:00 GMT

Celebrate every single day as a rebirth!

I hope you had a great Christmas - I have great news for you, you can continue to celebrate by celebrating my birthday with me today!!!

As cool as it is to have my birthday right after Christmas, it's more exciting to me to continue to celebrate Today, Tomorrow, and Every Single Day of the year as a birthday of sorts. Each and every day we wake up is a chance to take control of our lives, steer it straight down the path we are on, or if need be make small (or big) adjustments to assure we are going in the direction we want to go!

It's a great time of year with New Years just around the corner, for all of us to really sit down and figure out what next week, next month and next year are going to look like and make sure it looks like you want it to. We are all capable of so much more than we think - Make this the time you consider what you want, where you want to be in the next 1, 3, 6, 9, and 12 months.

Use my birthday as an excuse to make your plan....I will!

Keep Kick'n Butt

and everyone now....sing along

Happy Birthday to you, Happy Birthday to you, Happy Birthday dear Troy, Happy Birthday to you!!!!!

Flip the switch!

Fri, 23 Dec 2022 12:00:00 GMT

Get out of restaurants - come back home.

Here's a simple way to lose weight in the New Year and even in the final days of this year –

Cook more meals at home.

Take control of the foods that you eat. This is the first step toward reclaiming your body and boosting your metabolism.

Dinner doesn't have to be elaborate. Include lean protein, fresh vegetables and a whole grain – that's it!

Get Strong - Stay Fit!

and have a very MERRY CHRISTMAS!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Broiled White Fish with Brown Rice & Veggies

Wed, 21 Dec 2022 12:00:00 GMT

Enjoy some whitefish!

This is a great meal for cutting calories and dropping weight. Watch your portions with the brown rice in order to stay within your daily calorie goal. White fish is packed with protein - just what you need for toning your body.
Servings: 2

Here's what you need:

2 fillets white fish
1 teaspoons olive oil
1 lemon
seafood seasoning
paprika
1/2 red bell pepper, cut into bite-sized chunks
1/2 cup broccoli florets
2/3 cup brown rice, cooked
2 Tablespoons salsa

Preheat broiler.
Grease your broil pan with the olive oil.
Place the fillets and bell pepper in the pan, squeeze the lemon juice over it.
Sprinkle with seafood seasoning and paprika.
Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning.
Add the broccoli and cook for another minute until soft.
Mix the cooked brown rice with the salsa and divide between two plates.
Place a fillet on each bed of rice along with half of the veggies.

Nutritional Analysis: One serving equals: 203 calories, 3g fat, 24g carbohydrate, 3g fiber, and 19g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Eat It Smaller!

Tue, 20 Dec 2022 12:00:00 GMT

Balanced portion sizes - less portions - at each meal :)

Here's an easy way to lose fat and slim down: Eat smaller!

Weight loss really is all about CALORIES and when you pile on the calories at a meal - fat is stored. When you cut back and use commonsense portion control - you will lose weight!

Rather than eating a light breakfast and a large dinner, or eating your biggest meal early in the day and your lightest meal for dinner, try to reduce each meal and spread the meals out over the day.

This is by far the easiest way to modify your meals and make it a lifestyle instead of just another diet. Eat the foods you like, control the portions, eat 5-7 mini-meals spread out over the day.

If you are tired of the complicated diet rollercoaster, call me for your consultation and let's get you back to basic and on your way to amazing success.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Simple 50 Pound Slim Down

Mon, 19 Dec 2022 12:00:00 GMT

The perfect present you give yourself - you can do it!

How would you like to be 50 pounds lighter 12 months from now?

50 pounds comes out to about 3 pants sizes.

Can you image how you would look 3 sizes smaller? You'd look like a whole new, younger person.

It's actually much easier than you think.

I'm not talking about invasive, costly surgery, dangerous pills or potions, or grueling routines.

All it takes is losing one pound each week. One measly pound.

Hang with me for a minute and I will break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.

Your 500 calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

Follow these steps:

First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you'll need to burn an additional 3500 calories on top of your normal weekly exercise.

If you don't currently exercise, then any new activity will count towards your 3500 calorie weekly goal.

Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.

Here are 7 simple ways to cut 250 calories:

Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn't you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
Go for a 30 minute stroll. Want in on a little secret? The hardest part about a simple 30 minute stroll is the act of getting your shoes on and walking out the door. It's true.
Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That's probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
Swim laps for 30 minutes. If your response to my walking suggestion was ‘I have bad joints', then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I'd love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you'll be shedding the weight in no time.

And if you'd rather have me do most of the work for you, then call or email to set up your consultation.

When you work with me, there's a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn't be so bad, would it?

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Perfect Packed Lunch

Thu, 15 Dec 2022 12:00:00 GMT

There's a right way to pack a lunch! Learn how NOW!

Here's an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don't fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.
Servings: 1

Here's what you need...
For the wrap:

1 green tortilla
1 chicken breast (or your choice of protein: veggie patty, lean turkey, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)
Sliced tomato
Romaine lettuce
1 Tablespoon hummus

For the veggies:

1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)
1/4 cup hummus

For the yogurt:

1/2 cup plain nonfat Greek yogurt
Handful of berries (strawberries and blueberries)
For the trail mix:
1oz raw mixed nuts
5 golden raisins

Spread the tortilla with hummus, line with lettuce, tomato slices and chicken breast. Wrap and slice in half.
Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.
Pack the yogurt in a small container and top with the berries.
Mix the raw nuts with the raisins and pack in a small container or bag.
Don't forget to pack a container of water and a napkin!

Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Push Hard = Exponential Results

Wed, 14 Dec 2022 12:00:00 GMT

Get Strong - Stay Fit!

Get the most from your workouts.

Use compound movements (train multi joints at a time).
Big muscle groups burn more calories.
And to get even better results, cut your rest period in half and push yourself harder - results will come faster than you ever thought possible.

This is the secret to my MAXIMUM RESULTS in Minimum Time philosophy - Let me know if you’d like to take things to a whole new level - I’m here for you!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Best Spinach Salad Ever

Tue, 13 Dec 2022 12:00:00 GMT

This isn't your Grandma's Salad :) It's even better.

The first thing that you'll notice about this salad is that it tastes amazing. It also doesn't hurt that spinach is an extremely nutrient-dense food. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.
Servings: 8

Here's what you need:

8 cups cleaned spinach leaves
3 oranges, peeled, sliced and quartered
2 cucumbers, peeled sliced and quartered
1/8 cup macadamia nuts, coarsely chopped
1/8 cup sunflower seeds
2 Tablespoons poppy seeds
1 cup strawberries, sliced or whole raspberries
1/2 cup white balsamic raspberry blush vinegar

Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Shop Your Way Thin

Mon, 12 Dec 2022 12:00:00 GMT

Enjoy making better choices with this Cheat Sheet!

Here's your grocery shopping cheat-sheet. Take this with you as a reminder of what to buy and what not to buy.

Don't buy food items that:

Are filled with sugar or high fructose corn syrup.
Are highly processed and contain unidentifiable ingredients.
Are full of fat.

Do buy:

Whole, fresh fruits and vegetables.
Whole grains.
Lean proteins.

Don’t hesitate to contact me to set up your consult or go 100% Online and get your results working with me from home :)

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Your Self-Guided Kitchen Raid

Thu, 08 Dec 2022 12:00:00 GMT

Dump this......Replace with that - make it happen for maximum results.

Your kitchen will make or break your weight loss results.

A kitchen stocked with the makings for healthy meals and snacks will keep you on track, even when late-night cravings strike. On the flip side, a kitchen filled with unhealthy munchies will derail your weight loss efforts every single time.

So what should your cupboards hold and what should be off limits? I've designed this self-guided kitchen raid to help you sort out the good from the bad.

Go ahead, grab a garbage bag, print out the list below, and then head to the kitchen.

The Refrigerator

Let's start with the fridge, the heart of your kitchen. If you find something in your fridge that is on the "Dump this" list, then you know what you have to do. Get that garbage bag ready.

Dump this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.
Replace with: Water. It is a well known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.

Dump this: Rich dairy products. I know that cream cheese tastes amazing, but fat-filled dairy products are extremely high in calories and should not reside in your fridge. Eliminate high-fat cheese, milk and yogurt from your kitchen.

Replace with: Fresh Vegetables. The produce drawer in your fridge should be overflowing with colorful nutrient-rich veggies. In fact, your fridge should hold more veggies than the drawer can hold. Veggies are filled with fiber, vitamins and nutrients and are a vital part of a healthy well-rounded diet.

Dump this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.

Replace with: Lean meats. Skinless chicken breast, lean ground turkey, white fish - there are numerous choices when it comes to lean meats.

Dump this: Fruit-flavored yogurt. I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.

Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.

The Freezer

Next let's take a look into your freezer. Anyone who has walked the freezer aisles at the store knows how plentiful frozen temptations are. How does your freezer measure up?

Dump this: Ice cream. We may as well get this one over with. Hiding a gallon or two (or even a pint) of your favorite ice cream "for a rainy day" is NOT a good idea. Save yourself from that temptation and don't buy ice cream.

Replace with: Frozen fruit. When your sweet tooth starts acting up, throw an assortment of frozen fruit into the blender and whip up a healthy fiber-filled smoothie.

Dump this: Frozen Pizza. This is another one of those items that is just too tempting to keep around. Why would you bother to make a healthy dinner when a frozen pizza is calling your name? Ban frozen pizza from your home and watch as your waist starts to shrink.

Replace with: Turkey or Veggie Patties. For quick dinners keep your freezer filled with lean turkey patties and veggie patties. Serve on a bed of brown rice or on a whole grain bun.

Dump this: TV Dinners. I doubt that you need me to go into too much detail on this one. The next time that you are tempted to buy a pre-packaged frozen meal, please turn the package over and read the nutritional facts. You will be shocked by the staggering number of calories and less-than-healthy ingredients.

Replace with: Home-made Portioned Meals. Spend some time on the weekends to cook up healthy meals, and then freeze them in portioned containers. Then throughout the week you simply need to reheat and enjoy.

Dump this: Frozen Breakfast Food. French toast, waffles and pancakes are popular items in the freezer aisle. Don't fall for the pretty photos and tasty-sounding names. These items are highly processed and contain loads of unnecessary sugar.

Replace with: Sprouted Whole Grain Bread and Muffins. It is just as easy to throw a slice of sprouted, whole grain bread into the toaster as it is a frozen waffle. Spread it with some natural peanut butter and pair it with a piece of fruit. Now that's a much healthier breakfast.

The Pantry

Last, but not least, we come to your pantry. This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.

Dump this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it's got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist.

Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.

Dump this: Refined/White Bread/Rice/Pasta. These highly processed products promote weight gain and a plethora of other health problems. Do not buy "white" bread, rice or pasta - especially if you want to lose weight.

Replace with: Whole Grain Bread/Rice/Pasta. Whole grain is the best choice you can make. It is filled with healthy fiber, and is less likely to contain harmful, waist-expanding ingredients.

Dump this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.

Replace with: Almonds . The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks.

Dump this: Packaged Sweets. I don't really have to explain this one, do I? Cookies and cakes and candies shouldn't be a regular part of your diet, so keep them out of your house. It's one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.

Replace with: Dried Fruit. When you want to munch on something sweet, turn to a bag of dried fruit. Make sure that you purchase dried fruit that does not contained added sugars.

That completes your self-guided kitchen raid. I encourage you to raid your kitchen every couple of months as a way of keeping yourself on track. Talk with your family members about the healthy changes that you're making, and try to get everyone's support.

You know that weight loss comes as a result of healthy eating and consistent, challenging workouts. Call or email today to get started on a fitness program that will get you on the fast-track to your best body ever.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Mean & Clean Burrito

Wed, 07 Dec 2022 12:00:00 GMT

Eat up and love the new body!

Here's a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you'll come back to time and again. Serve with a side of your favorite salsa.
Servings: 1

Here's what you need...

1 sprouted grain, flourless tortilla
1 Tablespoon hummus
1/3 cup cooked brown rice
1/4 cup cooked black beans
1/2 cup cooked chicken, chopped (or baked tofu)
2 Tablespoons fresh corn kernels
2 Tablespoons chopped cucumber
1/4 cup shredded arugula
3 cherry tomatoes, chopped

Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
Top the tortilla with rice, beans, chicken and veggies.
Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protei

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Smaller Waist???

Tue, 06 Dec 2022 12:00:00 GMT

1 tip for a quick shift in your waist size.

Do you want a smaller waist?

Try this easy slim down tip:

Don’t eat carbohydrates after 4pm. Instead stick with lean protein and green veggies. This will prevent late afternoon and evening snacking and will quickly result in a slimmer waist. For more detailed nutrition info, contact me - I’m here for you!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

4 Tactics for Faster Results

Mon, 05 Dec 2022 12:00:00 GMT

Maximum Results in Minimum Time are guaranteed at Fitness Pros Battle Creek and BioHackers Wellness Academy

Have you ever been frustrated over a lack of results from your workout routine?

If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.

When you continue to put in the same effort day after day with little or no results it is safe to say that you've hit your own fitness plateau.

Your body adapts quickly to any repetitive routine. The definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it's time to do something new.

I have good news - the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.

Tactic #1: Focus on Negatives

Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:

Positive strength: the motion of lifting the weight.
Static strength: holding weight in a contracted position.
Negative strength: the motion of lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Tactic #2: Do a Drop Set

Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.

Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.

Use this technique only once or twice per workout, on the final set of the exercise.

Tactic #3: Modify the Exercise

There are certain exercises that are considered 'staples' in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

Squat on a Bosu ball or balance board.
Place a weighted bar across your shoulders and do walking lunges.
Use an exercise ball for chest presses instead of the bench.
Do a full squat between each repetition of shoulder presses.
Do a shoulder press between each repetition of bicep curls.

Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods between exercises.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today – I look forward to hearing from you!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Gazpacho for a Great Day!

Thu, 01 Dec 2022 12:00:00 GMT

Try this great dish from Spain! Make it a Great Day!

Gazpacho is a cold tomato-based soup that originated in Spain and is perfect any time of year! Enjoy a chilled bowl of gazpacho than on a hot summer day or in front of the fireplace in winter? 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

Place all of the ingredients, except tomato and cucumber garnish, in a high speed blender. Turn on high speed for 40 seconds.
Chill the soup for 30-60 minutes.
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

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Nature's Perfect Thirst-Quencher

Wed, 30 Nov 2022 12:00:00 GMT

Water, Water, and more Water.. Live your best life now!

The best drink for both weight loss and health is...water. Here are 4 great reasons to fill your glass to the brim with crystal clear water:

Staying hydrated enhances weight loss.
Drinking water prevents dehydration.
Filling your stomach with water before meals prevents overeating.
Quenching your thirst with water hydrates your skin, giving it a more youthful glow!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Drinking your Calories? The FIX is IN!

Tue, 29 Nov 2022 12:00:00 GMT

Don't waste calories in drinks when you can get equal 'deliciousness' while saving calories.

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 consultation.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Fire-Roasted Chile Omelet

Mon, 28 Nov 2022 12:00:00 GMT

Yum - Spice up breakfast NOW

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

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.
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.
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.

Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

A Thanksgiving Dinner Shift!

Thu, 24 Nov 2022 12:00:00 GMT

Thanksgiving Dinner - Don't overeat!

Today is a big eating day - Want to eat less without feeling deprived? This simple mind shift will help you do just that and get your through the day:

Instead of eating until you feel full, stop eating as soon as you are no longer hungry.

Happy Thanksgiving!

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

The Top 5 Ways You Eat Too Much

Wed, 23 Nov 2022 12:00:00 GMT

How do you eat too much? There's 5 ways that have proven to trip you up! Check out the best ways to reverse this challenge.

Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating. Your weight is the sum total of your past food decisions.

According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutions for each:

1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.

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.

2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can't walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.

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.

3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you've consumed and often stop only when it's time to leave.

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.

4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.

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.

5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don't plan your meals ahead of time and end up eating whatever you can quickly find.

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.

By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.

Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Get Strong - Stay Fit!

Troy

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Sweet & Tangy Salmon

Tue, 22 Nov 2022 12:00:00 GMT

Enjoy the quick, easy, and delicious Salmon!

Barbeque season or not - this is a delicious choice to whip up and remain healthy and fit! 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)

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.
Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
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

Enjoy!

Get Strong - Stay Fit!

Troy

269-967-6300

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Mountain or Molehill?

Thu, 17 Nov 2022 12:00:00 GMT

Conquer small tasks to build to accomplishing huge successes.

So you have a weight problem.

Pounds have added up over the years, slowly accumulating on your hips, thighs and belly.

When you look in the mirror you don't like what you see. Yet you feel stuck.

You're stuck because...

You've gained too much weight to ever lose it all.
You're too old to make a change.
You'd be lost in a gym.
You simply don't know where to start.

And so, if you are like most people, you give up on yourself before you ever shed a pound. The enormity of your goal paralyzes your ability to even begin.

I believe you can end this cycle of self destruction by simply focusing on the mole hills that make up the mountain – rather than focusing in on the mountain itself.

Don't get me wrong, I know that weight loss can seem like an enormous task - especially when you have 20, 50 or even 100 pounds to lose.

However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill of losing one single pound each week.

In fact, make it your weekly mole hill to drop one pound a week.

Doesn't that sound easy? If you did this consistently for one year you would lose 50 pounds.

So how do you shed a pound a week? Simple. Just burn 3500 extra calories.

Create a 3500 calorie deficit each week by a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less).

Take every opportunity to exert more calories by increasing your physical activity and to decrease your calorie consumption by eating fewer calories and by making healthier choices.

It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.

Remember, if you lose 500 calories a day you will drop a pound in a week.

Here are some practical ways to lose calories:

If you normally... Do this instead...
Drink a mocha, switch to plain coffee or tea - (Shed 250+ calories)
Eat a snack from a vending machine, switch to an apple (Shed 180 calories)
Hit the snooze button in the AM, instead Jog for 30 minutes before work (Shed 150 calories)
Skip your workout, instead See me for an invigorating workout (changes your life!)

Weight loss doesn't have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you.

Small changes to your lifestyle over time will make the difference.

I'm always available to help!

Get Strong - Stay Fit!

Troy

269-967-6300

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Just a little fun!

Wed, 16 Nov 2022 12:00:00 GMT

A fun change of pace to get through the holiday!

What better way to enjoy the holidays without ruining your plan. Instead, whip up this delicious no-bake mango pie? You won't find any processed sugars or refined carbs in this dessert – just sweet and nutritious whole food ingredients. That being said, remember to use portion control even with nutritious desserts.

Servings: 12

Here's what you need...

2 cups raw pecans
1/2 teaspoon ground vanilla beans, divided
1 teaspoon sea salt
1 1/2 cup pitted dates, divided
2/3 cup water
3 ripe mangoes, peeled, seeded and sliced

Combine the pecans, 1/4 teaspoon of the vanilla bean, sea salt and 3/4 cup of the dates in a food processor. Press half of the mixture into the bottom of a pie pan, set aside.
Combine the remaining 3/4 cup dates, 1/4 teaspoon vanilla bean and water in a food processor or blender. Mix until a thick syrup forms.
Place the mangoes in a large mixing bowl. Toss with the syrup until fully combined.
Arranged the mangoes over the crust, then sprinkle with the remaining crust.
Keep in the fridge and eat within 2 days.

Nutritional Analysis: One serving equals: 220 calories, 12g fat, 27g carbohydrate, 5g fiber, and 3g protein.

Get Strong - Stay Fit!

Troy

269-967-6300

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Know YOUR Reason!

Tue, 15 Nov 2022 12:00:00 GMT

It's really the only important thing - without it, nothing matters and nothing important ever happens - Turn it around and make it happen because you KNOW!

Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel.

Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed…..

Get Strong - Stay Fit!

Troy

269-967-6300

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

The Top 7 Reasons to Exercise!

Mon, 14 Nov 2022 12:00:00 GMT

You know exercise is the key - now learn the top 7 reasons you must exercise!

Summer has arrived and along with it the dreaded bathing suit season.

Whether you can't wait to bare it all on the beach, or if you're still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.

But why else should you exercise? Here are the top 7 reasons to exercise this summer:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here's what losing fat feels like:

Your pants become loose
People around you begin to say that you look great
A glance at yourself in the mirror makes you smile
Your energy levels soar
You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest - compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King's College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

"These data suggest that the act of exercising may actually protect the body against the aging process," said Spector.

Here's the study in a nutshell:

Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
Once a telomere gets too short, that cell can no longer divide.

Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.

It was found that the length of telomeres was directly related to that twin's activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."
People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.

Exercise Increases HDL levels in some people - this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.

Most didn't even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

Get Strong - Stay Fit!

Troy

269-967-6300

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

The Domino Effect!

Thu, 10 Nov 2022 12:00:00 GMT

One thing leads to another - pick healthy, get healthy.

Regular exercise makes it easier to eat healthy. Just as healthy eating makes you more likely to exercise.

It's the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Would you like to get that domino effect started in your life? Call or email today for a fitness program that will quickly transform your body.

Get Strong - Stay Fit!

Troy

269-967-6300

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

The End of Food Temptation

Thu, 10 Nov 2022 12:00:00 GMT

If you've been tempted, learn the strategies to avoid food temptation.

You start each morning with the promise to be "good" today.

You'll refuse the baked goods at the office. You'll speed past that fast food place at lunch. You'll turn a blind eye to the vending machine in the mid-afternoon. And you'll pass on the ice cream after dinner.

But… you hadn't counted on the fact that a box of your favorite donuts would be sitting in the break room. Or that co-workers would invite you to join them for fast food place at lunch. Or that Girl Scouts would come through the office after school with boxes of thin mints. Or that your special someone would come home with a pint of Coffee Heath Bar Crunch.

And as you get into bed each night you tell yourself that tomorrow will be different.

Tomorrow you will conquer temptation.

But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again.

Why Does Temptation Always Win?

We live in society where food temptations are everywhere.

Walk through a store and you'll see the unhealthy food items displayed front and center.
Turn on the TV and you'll be assaulted with commercials for fattening foods.
Open a magazine and you'll notice glossy pin-ups of sugary snacks.
Go down the street and you'll have restaurant signs clamoring for your attention.

In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.

You treat tempting food as a reward.
You turn to tempting food for comfort.
You rely on tempting food as stress relief.
You allow tempting food to become a habit.

It's Your Turn to Win

Temptation doesn't need to have the upper hand on you anymore. It's time to fight back using your most powerful asset: your brain.

Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective

Imagine for a moment that you're peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you'd be happy to get an inner tube and float down the river? Of course you wouldn't. You've seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF

If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight.
What do you dislike about tempting food?

*It makes you unhealthy.
*It causes weight gain.
*It drains your energy.
*It kills your confidence.
*It degrades your quality of life.
*It hurts your love life.

Every time that you encounter tempting food items focus on your list of negatives. It's time to kick those cookies off the pedestal and to put something healthy in its place.

Step Two: Create a Strong Positive Association with all the GOOD STUFF

Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start.
What do you love about healthy food?

*It makes you healthy.
*It causes weight loss.
*It boosts your energy.
*It builds your confidence.
*It improves your quality of life.
*It enhances your love life.

Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer's market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.

Using the technique above, you will soon find that healthy food is your favorite food.

And temptation will become a thing of your past!

Get Strong - Stay Fit!

Troy

269-967-6300

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

7 Polite Ways to Turn Down Food

Mon, 07 Nov 2022 12:00:00 GMT

7 ways to make it happen.......

Most of us think that there are only two ways to handle Holiday food temptations.
You could say "No" to everything and get the reputation of being a Grinch.
Or you could say "Yes" to everything and end up gaining 5 or 10 pounds.

Let's explore the following 7 ways to politely turn down Holiday food that's pushed on you by well meaning friends and family.

Food Push #1: "This is your favorite! Hand me your plate."

Stalling Response: "I can't wait to try some in a little bit."

Why stalling works: By not directly turning the food pusher down, they feel that they've won and will drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it.

Food Push #2: "Try this new dessert I made, you'll love it!"

I'm Stuffed Response: "I wish that I had saved some room, but I'm stuffed."

Why being stuffed works: No one can refute your statement about being full. If your food pusher is persistent then let them know that having one more bite would make you uncomfortably full to the point of pain.

Food Push #3: "I made this dish especially for you. Eat up!"

Diet Restriction Response: "Oh man, that looks good! Too bad I can't eat gluten."

Why having a diet restriction works: Even the pushiest people are likely to back off when they hear you have a diet restriction. The key is to be consistent. If you say that you aren't eating gluten then don't reach for a bread roll.

Food Push #4: The food pusher puts something on your plate without permission.

Spread It Around Response: Take your fork and spread the unwanted item around your plate to make it look like you took a few bites.

Why spreading it around works: You're not making a scene, and quite frankly, no one is going to notice. When food is put on your plate without your consent you are under no obligation to eat it. Spreading the food around is a simple way to defuse the situation without eating something you didn't want.

Food Push #5: "You are too concerned with dieting."

Thank You For Noticing Response: "Thank you for noticing the healthy changes I've been making. Your support means a lot."

Why saying thank you works: Sure, the dieting comment was probably made passive aggressively, but nothing is stopping you from taking it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness.

Food Push #6: "Here's a bag of leftovers for you to take home!"

Take a Break from Cooking Response: "Thanks, but keep the food so that you can take a break from all the cooking you've been doing."

Why saying they'll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they'd love to have leftovers for themselves as well. Compliment their cooking and let them know that you think they deserve a break over the next few days.

Food Push #7: "We only have this dish once a year – you HAVE to eat some!"

I Want to Live Long Response: "That looks amazing! I'm going to skip it this year so that I can live to see many more wonderful holidays with you."

Why wanting to live long works: Said with good humor, this drives home a serious point. You are watching what you eat so that you will be around for many more holidays to come to enjoy with your loved ones. No one can deny the importance of this!

By warding off food pushers you'll eat fewer calories and will avoid holiday weight gain to start the New Year off right!

Remember that exercise is a huge part of the equation when it comes to achieving weight loss.

Call me: 269-967-6300 , email: info@fitnessprosbattlecreek.com , or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Give Thanks, Get Fit

Mon, 07 Nov 2022 12:00:00 GMT

Don't let Thanksgiving throw you off...

The year's most calorie-dense day is almost here—are you ready? Use this game plan on Thanksgiving to avoid gaining extra weight:

Start your day of thanks with a fiber-filled breakfast.
Take 30-60 minutes for a brisk walk or jog before the big meal.
At the table, fill most of your plate with lean cuts of meat and vegetables. When you've filled up on the healthy stuff then simply taste the heavier dishes, rather than eating a large serving.
Wait at least 20 minutes before you get a second helping. This is very important since it takes at least this long for your body to register how full it actually is. You may realize after 20 minutes that you don't want seconds after all.

Enjoy a warm serving of Grilled Fruit for dessert instead of pie.

To help you get through this season with extreme fitness / weight loss success - call me 269-967-6300, email info@fitnessprosbattlecreek.com or click to get started NOW https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out

Get Strong - Stay Fit!

Troy

6 Vacation Tips to Keep You Fit

Thu, 03 Nov 2022 12:00:00 GMT

If you're going on vacation - I hope you are - don't skip exercise. Make it quick and simple.

With summer vacation quickly approaching, you're probably planning your next getaway.

Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.

But wait - did you know that the average person gains almost a pound a day while on vacation?

Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.

So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.

Vacation Tip #1: Make a Decision

Before you leave home, make the decision that you will NOT gain weight while on your trip.

This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.

Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you'd experience.

Remember what accomplishing your goal feels like - this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you'll face.

Vacation Tip #2: Get Moving

It's easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds.

Choose to be active and you'll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:

Go on a brisk walk each day of your trip. You'll see new sights while burning off excess calories.
Always take the stairs rather than the elevator. Talk about bonus calorie burning!
Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.
If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.
If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you'll burn plenty of calories.
Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.

Vacation Tip #3: Indulge with Portion Control

You have no choice but to eat out while on vacation. Whether you're enjoying 5 star restaurants or fast food diners, you'll be met with the same problem: huge portions.

While it is tempting to simply eat it all - you are on vacation after all - this will quickly lead to extra pounds. Use the following tips to keep your portions under control:

When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don't be afraid to ask for the lunch-sized portion.
Pay more, and eat less. Take quality of food over quantity.
Eat meals. Cut out snacking, stick with structured meals.
Eat slowly, and eat foods that have been prepared slowly - that means no fast food.

Vacation Tip #4: Eat Natural Sweets

One of your biggest enemies when it comes to vacation weight gain is...sugar.

The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.

Even though sugary calories taste great, the sweet pleasure comes at a high price. Here's what I mean:

Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.
Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!
Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).

So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.

Vacation Tip #5: Don't Eat Fried Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, it's really not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: don't eat fried foods. While this is always a good plan to follow, it is even more important to abide by while traveling.

A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods increase your risk for include:

Heart Disease
Diabetes
Clogged Arteries
High Blood Pressure
Obesity
Acne

If I still haven't convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are not fun...especially while on vacation. Need I say more?

Vacation Tip #6: Do this Hotel Room Workout

If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout:

Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Body Weight Lunges: Stand with your feet shoulder width apart. Exhale as you lunge forward with your right leg. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Push Ups: Get into the push up position (depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position). Inhale as you lower your chest down. Exhale as you return to the starting position. Complete 12-15 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.
V-Ups: Sit on the edge of a chair or bed and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Well, now you have 6 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away.

But let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds.

You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym.

It's not that you aren't willing to put in the effort - you're just doing the wrong thing.

Think about this for a moment...What if this was the summer that you took control of your body? The summer that you threw your fat clothes away...the summer that you were proud to put on a bathing suit...the summer that your doctor congratulated you on your improved health...the summer that your family and friends - and that special someone - showered you with compliments.

It's possible. Even more possible than you think.

The thing is that you need to direct your effort in an effective way.

This is where I come in.

You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in.

However, I can't promise that it will be easy. You'll work hard, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.

So as you plan your next vacation, why don't you also give yourself the gift that you really want - a new body. A tighter body. A stronger body. A healthier body.

I am here to help you do just that. Call or email now to schedule your first body-transforming workout.

You deserve it!

Get Strong - Stay Fit!

Troy

269-967-6300

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Your Ideal You!

Wed, 02 Nov 2022 12:00:00 GMT

Why build yourself to a non-ideal level - be the best YOU, you can be!

Take a moment and imagine your 'ideal you'.

What does the 'ideal you' look like? How does the 'ideal you' spend their time? Who would the 'ideal you' spend time with? What would the 'ideal you' accomplish? The distance between you and your 'ideal you' is created by laziness.

When faced with decisions, big or small, do what your 'ideal you' would do, rather than taking the easy way out.

(I'm pretty sure that your 'ideal you' is a client of mine…:)

Get Strong - Stay Fit!

Troy

269-967-6300

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Are you lazy?

Tue, 01 Nov 2022 12:00:00 GMT

Laziness is a killer - don't be lazy

I know a lot of lazy people.

People who would rather spend the day planted on their couch than anywhere else.

People who choose take-out over home cooked, every night of the week.

People who would rather have a root canal than go do a workout.

Sure, I know that we all have our occasional lazy day on the couch, but lately it seems that more and more people are turning laziness into a career.

What about you? Check if the following describe you:

You are habitually inactive.
You'd rather be a passive observer than an active participant.
You're a master excuse-maker.
You find shortcuts in order to avoid the long haul.

If that's you, don't get down on yourself. There are many legitimate causes of laziness. Here are just a few…

Sleep Deprivation: When you're short on sleep it's easy to become unmotivated, which quickly turns into laziness. Get a minimum of eight hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that ten hours of sleep each night is what you need to function at your best.
Caffeine Abuse: Starting your day with a jolt of java may help with your initial alertness, but the dip in energy that takes place a few hours later could be the reason that you become lazy later in the day. Avoid the rush and crash of caffeine and instead rely on your steady supply of natural energy.
Bad Habit: At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead - like heading to the gym rather than the couch.
Inactivity: If your job keeps you in a chair for hours at a time, and you don't exercise when off the clock, then your body is just accustomed to inactivity. It's time to wake up your under-used muscles and to reacquaint yourself with the joy of motion. A simple way to get back into the swing of things is to go on a 30 to 60 minute walk either before work or after you return home. Once you've broken yourself in with consistent walks, contact me to get started on a fitness program that will quickly get your body back into great shape.

Laziness begins when you ignore that little nagging voice in your head. You know, the one that reminds you when you should take action on something rather than sit by and let the opportunity slip away.

Is today the day that you will kick laziness to the curb?

Is today the day that you will take action toward achieving your goals?

Is today the day that you will listen to that little voice of reason?

Get Strong - Stay Fit!

Troy

269-967-6300

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

Green Weight Loss! (Happy Halloween - Try this instead of Candy)

Tue, 01 Nov 2022 12:00:00 GMT

It really is true - leafy Greens make all the difference!

Happy Halloween!

It's ok if you want to 'cheat' a little with a little of the sugary sweet chocolates and other treats - but return to what I like to call my Magic Elixir - The Green Smoothie!

Need more convincing that greens should be a regular part of your diet?

People who consume green smoothies report fewer cravings for unhealthy food and tend to snack far less than when they aren't getting their greens.

So sip your green smoothie with a big smile, knowing that you're turbo charging your health and expediting your weight loss

*Bonus recipe :)

Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.
Servings: 1

Here's what you need...

1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)
1 cup strawberries
1 banana
1-2 cups filtered water
In a high speed blender mix the ingredients until smooth.
Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.

*This is a great treat to drink with your kids - they love the fruit and you sneak in the veggies :) :)

Get Strong - Stay Fit!

Troy

269-967-6300

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

The Missing Link to Optimal Health

Thu, 27 Oct 2022 12:00:00 GMT

Don't let this one link.... STOP your progress. This one change can CHANGE everything!

Do you rarely get sick, have no need for prescription meds, and can't remember the last time that you had to visit the doctor?

If you answered no to the above questions then you are likely suffering from nutritional deficiencies.

It's hard to know exactly what to eat for optimal health, especially since everyone has a different opinion.

Even when you make every effort to eat healthy, your diet almost always lacks important nutrients.

In her book, Green For Life, Victoria Boutenko set out in search of the perfect human diet. She immersed herself in nutrition research and discovered a very interesting observation.

The Chimpanzee Connection: Chimpanzees and humans are more closely related than any other animal species. In fact, research shows that we share 99.4% of our DNA sequence with our chimpanzee friends.

Why is this significant? Chimpanzees are in far better physical shape than humans, and possess strong natural immunity to cancer and other fatal -- and quite common -- human illnesses.

Victoria's research all pointed to the chimpanzee diet as the reason for their superior health. Chimps and humans have vastly different eating habits.

It's All About The Greens: While humans enjoy pizza and hamburgers, chimps eat a diet extremely high in dark leafy greens -- an item that hardly exists in the human world.

Victoria then turned her focus on dark leafy greens. What she discovered was a super-food packed with extremely high levels of nutrients. Here are 5 amazing facts about greens:

1. Greens are packed with amino acids...AKA protein.

I'll bet you didn't know that dark leafy greens are a legitimate source of protein. It's true!

Protein molecules are made of a chain of amino acids. When you consume protein from chicken, you're getting chains of amino acids that have already been assembled into a complex protein.

When you eat dark leafy greens you are getting a plethora of individual amino acids. Your body then takes these amino acids and assembles it into complex protein chains.

2. Greens give you lots of insoluble fiber...like a sponge.

You know fiber is important, but did you realize that fiber is needed to rid your body of toxins? Insoluble fiber is extra special, since it is built like tiny sponges that each absorbs several times more toxins than its own volume. Check out just a few of the many benefits of fiber:

Fiber reduces cholesterol
Fiber prevents and reduces the risk of cancer
Fiber lessens risk of diabetes and improves existing diabetes
Fiber helps shed unwanted pounds and prevents overeating

3. Greens promote bodily homeostasis...necessary for optimal health.

Homeostasis is the physiological process that regulates all substances in your body at ideal levels for optimal health. It is a very complex process, one that your body is constantly working towards.

In order for your body to achieve homeostasis it needs an abundance of vitamins, amino acids, carbohydrates, essential fatty acids and minerals. Greens are a super provider of all of the above.

4. Greens are alkaline...which promotes healthy cells.

In 1931 Dr. Otto Warburg won the Nobel Prize for discovering the cause of cancer: weakened cell respiration due to lack of oxygen on the cellular level -- this causes fermentation, which results in acidity, or low pH.

There is a close connection between the foods you eat and your pH balance. For example, Parmesan cheese is highly acid forming, -34; while spinach is an amazingly alkalizing food, +14.

When you get plenty of greens on a daily basis, you're able to better maintain a good alkaline pH balance.

5. Greens are made of chlorophyll...liquid sun energy.

As amazing as it may seem, the molecule of chlorophyll is strikingly similar to the molecule of human blood. Chlorophyll heals and cleanses your organs while destroying harmful substances.

Here are just a few of the powers of chlorophyll:

Chlorophyll builds a high blood count
Chlorophyll helps prevent cancer
Chlorophyll counteracts toxins
Chlorophyll promotes an alkaline body
Chlorophyll helps sores heal faster
Chlorophyll improves varicose veins
Chlorophyll improves vision

Introducing The Green Smoothie: While the evidence for eating lots of greens continues to mount, who really wants to chomp through a pile of spinach everyday? The solution is as convenient as it is efficient: the green smoothie.

Victoria discovered that when she blended greens with fruit and water, the result was an easily absorbed, delicious smoothie. The key to reaping all the benefits from your green smoothies is to use a wide variety of greens and to drink it every day. Most enjoy it as a quick, nutrient-packed breakfast.

Victoria did a study where people drank green smoothies everyday for a month. Most participants reported a noticeable increase in their energy levels after just the first week. This boost of energy may be just what you need to get into gear with your workouts.

Remember, regular challenging exercise is the key to achieving your ideal body.

Get Strong - Stay Fit!

Troy

269-967-6300

tinyurl.com/3ffk8meb

https://www.fitnessprosbattlecreek.com

Write & Review!

Thu, 27 Oct 2022 12:00:00 GMT

You could be making a valiant effort to lose fat, but if you eat too much each day then the number on your scale will not budge. Even if you think that you’re limiting calories, you won’t know unless you do a little research.

Get a small notebook to carry with you and jot down everything you eat for an entire week, or use a food tracking app on your phone. Be sure to include the exact amount that you eat of each food item. At the end of the week do a tally of each day, and then figure out how many calories you eat on an average day.

Review your daily entries for items that are filled with empty calories – like cookies, candy or soda pop. These should be the first things that you cut out of your diet as you transform your body.

7 Reasons Weight Loss Isn't Working for You

Tue, 25 Oct 2022 12:00:00 GMT

Lose weight by focusing on these simple 7 steps

There are few things more frustrating than not being able to lose weight.

You want to be slimmer and to tone your body, but your weight won't budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.
Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.
Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.
Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
If you don't give up, then you'll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support

Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.
When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Get serious about your results and begin the last weight loss program that you'll ever do.

Call 269-967-6300, email info@fitnessprosbattlecreek.com, or click for online training TRANSFORMNOW https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out -START NOW!

Get Strong - Stay Fit!

Troy

Create a habit without delay!

Mon, 24 Oct 2022 12:00:00 GMT

Take the 4 steps to create a habit and get your weight loss goals achieved!

What do you do every night before getting into bed? You brush your teeth. It doesn't take much thought since it is such an ingrained habit. Imagine if exercise was as much of an ingrained habit as brushing your teeth. You would quickly achieve your weight loss goal and improve your health.

Here's how to make exercise a habit:

Exercise at the same time each day;
Put it on your schedule as a must - not a maybe;
Log your workouts in a journal; and
The ultimate way to create the habit of exercise is to join one of my programs - talk about guaranteeing your success!

This may seem too simple, but give it a try and amaze yourself!!! If you need additional guidance - you have 3 great options -

Click here for immediate access to the complete program that will help you get exercise as a habit, all from the comfort of your own home :) https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out
Call me: 269-967-6300
email me: info@fitnessprosbattlecreek.com

Get Strong - Stay Fit!

Troy

How's your New Years Resolution coming???

Thu, 20 Oct 2022 12:00:00 GMT

It's been many months, but the Resolution you set in January is still important!

As the year gets closer and closer to concluding, it’s time for all of us to take note of how the year has progressed…..where do you stand with your resolutions?

Have you made progress or did your motivation sizzle out?

Most people wait around for motivation to strike them like a lightning bolt. Well, I've got news: motivation isn't something that happens to you - it's something that you create for yourself.

If you don't feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage. Read the following 21 Mindset Tips and prepare your mind for success.

Success comes first in the mind, so visualize yourself accomplishing your goals.
Remember, you are the only person who can hold you back.
Forgive yourself and love yourself despite past failures.
Decide what is important in your life, and focus on that.
Conquer each negative thought the moment it enters your mind, when it is weakest.
Give up the idea that things won't go right unless you worry about them.
If you bring the body of your dreams to the point of resolve, then you'll soon be living in it.
Look towards your future, if you believe the best is yet to come then it will be.
You become what you think about most.
The margin between success and failure is very small and easily bridged by determination.
Start your day by accomplishing your hardest task first.
Set small attainable goals, rather than one monumental goal.
Convince yourself that exercise is fun, and it will be.
Know your big reason why.
Create a motivating play list of songs to use as the sound track to your workout sessions.
Every decision you make leads you either closer toward achieving your goal, or farther from it.
If you think you're a fat person, then you'll stay fat. If you think you're fit, then you soon will be.
Once you've set your goal, your attitude either pushes you toward accomplishment or failure.
If you don't know exactly where you want to go, you will likely end up someplace else.
You can have the body of your dreams, but first you must give up the belief that you can't.
You can only have two things in life: excuses or results.

If you're sick and tired of making excuses, then contact me today to get started on a results-driven fitness program!

269-967-6300, info@fitnessprosbattlecreek.com; https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out

Get Strong - Stay Fit!

Troy

Instant Accountability!!!

Wed, 19 Oct 2022 12:00:00 GMT

Motivation to succeed beyond your belief.

Do you have a weight loss goal that you're working toward?

There are two schools of thought on what you should do related to telling ppl about your goal.

School #1 - “Don’t tell anyone except those within your inner-circle, those that will be fully supportive of your pursuit of betterment!’

As the thinking in this school goes - ppl will secretly or not so secretly do things to sabotage you, especially if you are shooting for a goal that they also may desire to achieve.

School #2 - Tell everyone, put it out there through every avenue possible, ie. “Post it on Facebook, and get instant accountability from friends and family.”

If you decide to go route #2 - Be specific with your post. Include the exact amount that you aim to lose and the date that you'll lose it by. You may be surprised how encouraging and supportive your friends will be - it may be exactly the motivating boost that you need to achieve your goal!

It’s been my experience that the decision of which school to join is solely on the back of the individual. School #1 is true in many ppl’s worlds, while others need the potential humiliation of failure to motivate themselves.

The answer lies within you, what is more important to you - quiet support without a lot of fanfare or are you one motivated by letting the world know and they will hold you accountable.

I’m here for you if you need additional guidance, just call 269-967-6300, email info@fitnessprosbattlecreek.com or click here for your immediate access to your TRANSFORMNOW transformation!

Get Strong - Stay Fit!

Troy

The 5 Stupid Things Healthy PPL Do...

Tue, 18 Oct 2022 12:00:00 GMT

Don't be stupid, do the stupid things healthy ppl do.

You are not a stupid person. Not by any means.

In fact, it's my guess that you're healthier than most.

You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don't binge on sugar.

And you never - ever - eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet -ones that you probably aren't even aware of.

The following 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you'll find that achieving your weight loss goals just became a whole lot easier.

1. You're Dehydrated

It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
Dehydration also slows your metabolism, which hinders weight loss.

You shouldn't wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often

Research suggests that most people eat out one out of every 4 meals and snacks. That's an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy' items, you're still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn't it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you'll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you'll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You're Sleep Deprived

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That's more than half of us that clearly don't get enough sleep.
Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you're sure to get all the rest you need.

If you have trouble falling asleep once you're in bed, then try these two tips. First, make sure that you don't drink any caffeinated beverages after lunchtime. Second, don't eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

4. You're Stressed Out

I don't have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it's all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You're on Exercise Autopilot

You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
You don't have to increase the amount of time that you spend exercising in order to see quicker, faster results. It's all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level?

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It's my goal to see you achieve greatness. I believe that you've got what it takes.

It's so simple. Call 269-967-6300 or email info@fitnessprosbattlecreek.com or click here for my TransformNOW program today to get started on a program that will improve your health and well being, and will get you amazing results.

Get Strong - Stay Fit!

Troy

https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out

The Holiday Season is upon us....

Mon, 17 Oct 2022 12:00:00 GMT

Prepare for three difficult months for your body

The continuous 3+ months of the holiday season is upon us and it is definitely going to be filled with special foods. From decorated cookies to mashed potatoes, it's one food event after another. For most of us the holiday season becomes more about food than anything else…and you wonder why you gain weight.

This year shift your focus from food to the things that really matter most to you. The season will mean more to you and you'll look and feel your best.

Get Strong - Stay Fit!

Troy

https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out

Re-Think your holiday gifts!

Thu, 13 Oct 2022 12:00:00 GMT

Skip the candy - buy fruit and other fun presents instead of candy, cookie, pies, cakes, etc. Have fun without breaking the diet!

A lot of ‘present’ getting events are right around the corner – have you thought about what to get your special someone for Halloween, Thanksgiving, Christmas, New Years, Valentines? This year consider an arrangement of exotic fruit or gourmet dried fruit in lieu of the expected box of chocolates. Fruit is nature's candy – sweet and packed with antioxidants. Your special someone will feel the love, and will appreciate your thoughtfulness.

Have fun without breaking your diet with fun foods that inevitably create a situation (more fat, not feeling well, etc) that makes you say - it really wasn’t worth it! So this year avoid putting yourself in that situation and get something fun, healthy, and exciting!

Get Strong - Stay Fit!

Troy

Core Spinal Fitness Program will help you achieve the amazing core you’ve been working hard to receive. Click below

https://biohackers.teachable.com/p/core-spinal-fitness-program/?preview=logged_out

What you don't know could hurt you

Wed, 12 Oct 2022 12:00:00 GMT

Throw out these foods and rethink what your putting in your body to assure maximum fitness results and complete body transformation

How much thought do you put into what you eat?

If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.

In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.

The food manufacturers increase confusion by printing misleading labels and bogus health claims.

Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

It's time to re-examine what you eat.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:

Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)

HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:

Sauces (including ketchup)
Yogurt
Energy Bars
Soft Drinks / Fruit Juices
Processed baked goods
Cereals
Crackers
Ice Cream
Salad Dressing
Most packaged snack foods

Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)

Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Red Flagged Ingredient #3: Aspartame

Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Red Flagged Ingredient #4: White Sugar

White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.

Red Flagged Ingredient #5: White Flour

White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.

Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.

If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Would you like to expedite your fitness and weight loss results? Call me 269-967-6300 or email info@fitnessprosbattlecreek.com or click the Core Spinal Fitness Program - https://biohackers.teachable.com/p/core-spinal-fitness-program/?preview=logged_out today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Get Strong - Stay Fit!

Troy

Your Fast-Track to a Flat Tummy & Tight Abs

Tue, 11 Oct 2022 12:00:00 GMT

Tighter Tummy in 2 Weeks! Get it now!

The New Year is just a few short months & several food feast holidays, and if you've decided to make this your year for losing the weight and tightening your abs, and you want to beat the New Year Resolution Rush, you’re in luck.

Getting a flat midsection really boils down to two things:

1) Getting rid of the fatty layer that is covering your abdominal muscles; and

2) Tightening and toning your abdominal muscles.

The following 7 Tight Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection before the end of the year.

Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.

Tight Abs Tip #2: Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body's need to store excess sugar away in fat cells.

The fat stores created by excess sugar intake most often accumulate around your waist, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.

Tight Abs Tip #3: Stop doing long and slow cardio workouts. Instead, use HIIT (High Intensity Interval Training) for your cardio workouts. HIIT training uses intense bursts of cardio peppered throughout your workout. This is a sure-fire way to rev up your metabolism and to get your fat stores to shrink.

Tight Abs Tip #4: Use resistance with your abdominal exercises. Crunches are great, but your body quickly becomes accustomed to the motion, rendering it less effective. Hold a medicine ball or dumbbell at your chest as you perform your crunches—this will force your abs to work harder, and will achieve better results.

Tight Abs Tip #5: Don't be fooled. The market is flooded with 'lose weight' products and products that claim to flatten your stomach. Never waste your time or money on:

So-called packaged health food that comes with weight loss claims. If it's processed in a package with a bunch of chemical additives then it will not help you achieve flat abs.
Abdominal exercise gimmicks as sold on late night infomercials – all you really need is your own body weight, an exercise ball and dumbbells or a medicine ball.
So-called weight loss supplements. The magic pill for flat abs doesn't exist, so you'd be wasting your health and money on a bogus product.

Tight Abs Tip #6: Target your lower abs. It's easy to neglect the lower abs, but they are an important part of the equation. Incorporate the V-Up into your exercise routine:

Starting Position: Sit on the edge of an exercise bench; lean back to a 45 degree angle. Extend your legs out until they are level with the floor.

Movement: Exhale and bring your knees and upper body close together, while contracting your abdominals. Inhale as you slowly release your legs, returning them to the starting position.

Tight Abs Tips #7: Challenge your core often. Don't limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.

There you have it! Seven tips that, when diligently applied, will help you shed the fat and tighten your abs.

But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Your abs need a progressive challenge in order to transform. This means new exercises, different resistance and increased challenge.

Call or email today to get started on a my proven program “TIGHTER TUMMY IN TWO WEEKS” that will challenge you, motivate you and transform your body.

Availability is limited -- act now and achieve a slimmer you once and for all before the end of the year

Get Strong - Stay Fit!

Troy

Tighter Tummy in Two Weeks - https://biohackers.teachable.com/p/tighter-tummy-in-2-weeks-program/?preview=logged_out

Your Holiday Party Cheat-Sheet

Mon, 10 Oct 2022 12:00:00 GMT

Make this the best fitness holiday season ever!

Remember that kid in school who scored so well on tests that everyone got a little suspicious?

Then one day during a big exam - BAM - the teacher pulled a cheat-sheet out of the kid's pocket. It was game over for that kid and the rest of the class was able to breathe a little easier knowing that those perfect scores weren't real.

A cheat-sheet gives you an unfair advantage – it supplies you with what you need to get ahead.

How would you like a cheat-sheet for getting through holiday parties without putting on a single pound?

What if this cheat-sheet could also help you lose a few pounds before New Year's?

You're in luck, because below I have outlined the 5 shortcuts you need to avoid gaining holiday party pounds.

Your Holiday Party Cheat-Sheet

Short Cut #1: Eat a sensible meal before the party.

You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that's exactly why most people gain weight. Since your stomach will be full, you'll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.

Short Cut #2: Bring a healthy dish to share.

Don't worry if the party that you're going to isn't a potluck - the hostess will love you for being so thoughtful, and you'll have a healthy option to enjoy.

Short Cut #3: Never drink calories.

Do you realize how quickly calories add up when you're slurping them out of a cup? Alcoholic beverages and sweet holiday drinks are simply packed with calories. These calories don't take up much room in your stomach so you're left wide open for even more calories.

Your best strategy is to avoid these beverages altogether, and stick with water. Aim to drink 2-3 glasses of water at the party.

Short Cut #4: Fill your plate, but only once.

I'm certainly not going to tell you that you shouldn't eat anything at the party. By all means, go and fill up your plate. But only once.

That's right, you heard me. No going back for seconds. Since you've already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.

Short Cut #5: Taste dessert, just a taste.

The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on.

And since you ate a sensible meal before you came, then you filled up your dinner plate once you're probably going to be pretty full at this point anyway.

That's it - all you need to know to not gain a single pound at holiday parties.

But what about the rest of the year?

Wouldn't you love to make next year the year that you transform your body?

Wouldn't it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It's all more possible than you think.

But you'll need to take massive action.

My programs are designed to quickly and efficiently get you into the best shape of your life.

Call 269-967-6300 or email info@fitnessprosbattlecreek.com or click to get the best online program available https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out now to schedule your first body transforming workout.

Go on, do it now and secure your spot to assure you make this holiday season the best wellness/fitness season of your life and do it way before the New Year's resolution rush!

Get Strong - Stay Fit!

Troy

Dessert or Coffee ?????

Thu, 06 Oct 2022 12:00:00 GMT

Don't Drink your calories - it's more fun eating them.

It's that time of year again. Coffee shops everywhere have begun to peddle their holiday beverages. With names as enticing as peppermint, gingerbread, pumpkin pie, and eggnog, it's no wonder that these drinks are top sellers. However, don't be fooled. If it smells like a dessert, tastes like a dessert and is named after a dessert…it's a dessert. It just happens to come in a cup.

Most holiday beverages contain close to 500 calories and may contain as much as 29 grams of fat.

Limit your intake of holiday dessert drinks and avoid extra weight gain this holiday season.

Get Strong - Stay Fit!

Troy

https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out

The 5 Biggest Fitness Mistakes

Thu, 06 Oct 2022 12:00:00 GMT

Don't make fitness mistakes now or ever moving forward!

Take a walk through any gym, and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you'll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don't warm up

Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.

Call 269-967-6300 or email info@fitnessprosbattlecreek.com or click the most effective online program available today https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out

Get Strong - Stay Fit!

Troy

Where Did the Time Go?

Tue, 04 Oct 2022 12:00:00 GMT

Kick the Lack of time excuse to the curb! You can do it - Time is on your side.

The number one reason why people don't exercise is that they don't have time.

At least that's what they tell themselves .

I know we are all busy. Between getting too and from work, balancing responsibilities and having time for yourself, there's little left over for workouts.

With the holiday season fast approaching your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It's no wonder that exercise quickly takes a backseat to holiday activities.

You don't have to succumb to weight gain this holiday season. Escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You've heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you'd never skip a workout and you'd be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don't laugh, I'm serious! Just do it. If you want to get into shape it starts with committing to a revised schedule with a set exercise time.

Identify three, 30-minute time slots and mark them on your calendar. That is when you'll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven't anchored it down to a specific time and date, then it will quickly disappear.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under 30 minutes, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:

Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don't worry, it's not complicated. Interval training is simply alternating between different short bursts of activity.

Here's an example: Let's say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:

Lunge while curling dumbbells, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Squat while pressing dumbbells overhead, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Crunches on an exercise ball, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Leg raises off the end of an exercise bench, 15-20 repetitions

Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It's simple really...

When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it's a long and lonely road. A road lined with detours that threaten to undermine your progress.

When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when the going gets tough.

And I'll be the one congratulating you when your goal is met.

Call 269-967-6300, email info@fitnessprosbattlecreek.com or click to access Online Training with me https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future!

Grow Strong - Stay Fit!

Troy