…Guest Post: What are the benefits of having a Personal Trainer?…

What are the benefits of having a Personal Trainer?

Most of us are not in the shape that we wish to be in. We may have a bit of gut sticking out, be wholly overweight, be too skinny and just not have good levels of endurance and stamina. Fitness is important not only for our body’s well being but also for our mental well being. A fit person does not suffer from blood pressure, has a better heart, can breathe deeper and thus, is healthy in mind, body and spirit. There is also the question of self esteem. Being fit makes you feel good about yourself and become confident.

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These factors make us all wish to head to a gym and sort ourselves into shape. But the thought of going in week in and week out and sweating ourselves to the bone requires a lot of motivation to actually do it. We lose hope after sometime or our will power fails to keep up with us and starts to head back into its own routine. For situations such as these, personal trainers are the best solution.

  • Motivation: Personal trainers are paid for by you. You will have a fixed schedule to keep up with and when you do arrive, you will be greeted by the trainer. These trainers will help you conceptualize your personal goals and use their expertise to develop these goals. They are paid to believe in you, so they will always keep you going.
  • Routines: Most of go to the gym, do a couple of sets on machines that are familiar to us and then feel lost and confused. Trainers have received instruction and education regarding fitness. They will use their years of experience and their professional knowledge to create a routine which will work for you. Head to your local RJ personal trainer in Mayfair and ask him for a short introduction into what he thinks will be good for you. You will be surprised with the amount of knowledge he will have. Trainers will ensure that they optimize your routines according to your work and your personal life.
  • Perspective: If you attempt to gain information on fitness, nutrition and health from the internet or other sources, there is simply too much knowledge to realistically assimilate. There is also a lot of conflicting knowledge and it becomes difficult to know what information to pay attention to and what to ignore. Trainers constantly replenish their knowledge of various health trends and nutritional information. They can advise you on how to eat right and what sort of routine to have. This means that they not only help you in the gym, their ideas work even when you’re at home. You can even help those at home with the ideas you get from your trainer, improving the overall health of your home. They are also experts and because they will spend time with you every day, they will be able be to identify any problems that you may have and recommend you to see specific experts.
  • Supportive: The trainer directly benefits from you getting fitter and better. Therefore, even at his most selfish, he has your interests in the fore front of his mind. During the time you spend with the trainer, his entire attention will be focused on you, on trying to make you better. They do not judge you for any failures that may happen along the way. They are not there to crack fun at you. They are there simply to ensure that you work towards your own goals. Trainers such as RJ personal trainers in Mayfair could care less about how foolish you look performing a set up sit ups or that you cannot carry a lot of weight on your dumb-bells. They want to help you improve. Their support is unconditional and unwavering, even when you may not believe in yourself, they will never give up on you.
  • Expert Advice on Form & Technique: There is only so much you can learn from fitness literature and YouTube videos. When it comes down to performing exercises for the first time around, it is important to have a professional next to you who can help you with your form and your technique. This will help maximize your efforts and also show results much faster than you going alone to the gym and going through the motions without any idea about the correct way of doing things. Such advice can also help fix your posture, learn how to run properly and in good form and also understand your body better.


Ashley Walker is a fitness expert. She also writes for various fitness journals and magazines to provide help and advice to those who’re attempting to lead a healthier life. Contact Ashley for her opinion on RJ personal trainer in Mayfairand how exactly personal training can help you reap huge rewards.


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…Fitness Newbie Tips…

I have been getting some request from some “Fitness Newbies” who wanted some general tips to help them out with some of their fitness goals.

Well instead of writing out some long post (because i honestly have TONS of tips for newbies) I decided to share some YouTube videos that I thought would be a little more helpful.

I will also be sure to make more post in the future on some great fitness tips to help those out who are needing the help and advice.

Warm Ups:

I have said this MANY times…it is wise to warm up/stretch before your workout.  You can create your own warm up…but i can see how that would be hard for those who have never had to do this before…so here is a suggestion…

Push Ups:

It is SO important to learn the CORRECT way to do these from the start! If not…you will do them wrong until someone sees you and corrects you! And, you also need to do them correctly in order to get the best results out of this exercise

Non-Gym Workouts:

I know that some people are on a tight budget and just can not afford to purchase a gym membership.  THAT IS OK!  There are so many things you can do IN YOUR HOME that will still allow you to get an amazing workout!


There have been some request for some Yoga tips…to be honest I bought an amazing DVD that I watch and follow.  I got into yoga because a college friend of mine taught the classes here in town.  She moved away so I had to find other alternatives (until she makes a DVD :-)  )


I hope these videos explain and show you some things better than I can explain them by writing them down in this blog. Please keep sending me your questions…comments…and suggestions! I am here to help YOU GUYS! So please take advantage of the advice you can receive!


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…MORE Healthy Snacks Part 3…

Its about to be the start of a new month and some of you may have plans to do some grocery shopping. When you look at your grocery list do you ever wonder what are some healthier snack options that you can pick up at the store to help start to eat healthier? Well you are in luck because today’s post will have MORE healthy, QUICK, and AFFORDABLE options that you can pick up on your next trip to the store.

Having low calorie healthy snacks during your day will help you to lower the calorie intake you have for that day.  The ultimate goal is to manage how many calories you are eating so that you can balance that with a great workout.  The key to shedding those extra pounds is to eat things that will be beneficial to your body, fill you up until your next meal, and knowing the right portion sizes so that you are not overeating and consuming extra calories.  If you do these things plus incorporate a great calorie burning workout several times a week you should be bikini ready just in time for the summer!

Don’t forget, you would like to make your snacks about 300 calories.  You don’t want to use most of your calorie intake on your snacks! A snack is suppose to be a filler to help you in between meals when you feel that you are hungry.

Here are some more great healthy snack ideas that are easy, quick, and not expensive! Thanks to SixSistersStuff.com for sharing some of these amazing ideas of snacks that you can grab on the go!

1. 1 cup of Cherry Tomatoes (can mix these with one serving size of crackers to make a great filling afternoon snack!)

2.  Small Green Salad with light dressing (suggested serving size is about a handful of lettuce. Try a light vinaigrette dressing.  Try to stay away from the creamy thick dressings. Those carry the most calories)

3. Mango smoothie (frozen mango, mango Greek Yogurt or plain Greek yogurt, and a small amount of orange juice or any other juice that you like.  Try to use no more than one serving size of juice and make sure that it is 100% fruit juice)

4. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick.  You can always substitute other fruit/veggie options)

5.one slice of WHOLE WHEAT bread topped with peanut butter and banana slices (make sure it is whole wheat bread. this is one of the best options when consuming bread products)

5. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden. The best option for these is the whole round cuts and not the chuncks)

6. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender.  You can also cut the apple into desired sizes and sprinkle the toppings onto the slices. Makes for a less messy version)

7. Strawberries dipped in fat-free Cool Whip (suggested serving size is 1 to 2 cups of strawberries and 2 tablespoons of the Cool Whip)

8. Low-fat tortilla (or whole wheat tortilla) topped with egg salad, shredded carrots and cucumber slices (you can also top is with egg whites, feta cheese, cottage cheese, or any other type of low fat topping that you like)

9. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola.  Make sure to not use to much granola! some granola can pack a lot of sugar)

10. Bowl of bran flakes with 1/2 cup skim milk and berries

11. Guacamole with you choice of veggies (suggested serving size is 1/4 cup of guacamole)

10. Triscuit’s Thin Crisps dipped in cottage cheese or hummus (this is MY personal favorite afternoon snack. i spread low fat laughing cow Swiss cheese on my crisps which is also just as good!)

11. Cashews (suggested serving size is 1 ounce. It is also good to mix this in with cottage cheese, low fat yogurt, or anything else)

12. Pretzels (suggested serving size is about 17 pretzels)

13. Sun Chips (don’t forget portion control! Read the serving amount on the side of the bag but it is usually about 1 ounce which is usually about a handful of chips)

14. Cheesy Breaded Tomatoes (Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of Parmesan cheese)

15. Sugar Snap Peas (a great snack if you sprinkle your own spices on it.  If you dip it into a veggie dip make sure it is low in calories and stick to the portion size)

16. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of Parmesan cheese or 1/4 cup pasta sauce)

17. Laughing Cow Light Cheese Wedges ( you can spread this on crackers, veggies, or even fruit)

18. Snack/Granola bar (around 150 calories or less, like Kellogg’s All-Bran, Kashi TLC Trail Mix, or Fiber one Bar)

19. Baked chips (about 7-10) with salsa (you can make your OWN healthier version of baked chips by toasting whole wheat tortillas! Check out THIS post for the recipe)

20. Protein Bar (great snack after your workout.  Make sure to get a bar with low sugar.  Be careful to get a bar that is also tasty.  Some bars do not taste very well and can leave a bad taste in your mouth.)

21. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)

22. Snack Wrap (I like a slice of turkey, Swiss cheese, baby spinach leaves, and cranberry relish wrapped up in a tortilla)

23. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny amount of salt on top)

24. Bean Salad (a handful of lettuce, 1/2 cup of your fav beans, top with feta cheese or some other topping makes the perfect pre-lunch snack!)

25. Peaches and Cottage Cheese

26. Chopped Red, Green, or Yellow Peppers (dipped in fat free dipping sauce or sprinkle with spices for a lower calorie snack)

27. Tuna with Triscuit crackers (yes DRY tuna is a great option but i always like to add a little relish or mustard to give it more of a taste)

28. Cooked and Cubed Chicken Breast (you can season it or toss it into a salad for a great snack or healthy meal option!)

29. Homemade Popsicles (puree watermelon, strawberries, mango, banana, etc and freeze in popsicle molds or use your ice cube tray as an alternative.  You can also use small disposable cups and peel off the cup and enjoy the frozen treat!)

30. Quesadilla (whole wheat (or corn) tortillas w/cheese (or not) melted in microwave – adding on tomatoes, beans, corn, olives, avocado or guacamole or whatever sounds good. This can be a great snack or a great meal option depending on how much you add to the quesadilla!)

So keep these options in mind when making your grocery list and getting ready to make your next grocery purchase.  The key to reaching your health and fitness goals is sticking with a consistent healthy diet AND working out.  You will need to do both in order to see the results that you want!  If you fail to do one or the other it will hinder your progress (or you will not see any progress at all!!)  Work hard…and you will start to see the hard work pay off!

Stay tuned for even MORE healthy, quick, and affordable options!



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…Merchandise Evaluation:Metabolic Nutrition Tri-Pep BCAA…

There are so many supplements out on the market today.  What are certain supplements used for? What is a good brand of supplements to use? All great questions for those who are new to living a healthy lifestyle.  The best answer that I can tell you is to DO YOUR OWN RESEARCH!  So many health and fitness bloggers have their own products that they like to use.  And certain products will work differently for me than it will for you.  Yes it may take time (and money) but the key is to do your own investigating and try products that you think will be beneficial to your fitness success.

Today i will share my experience with Metabolic Nutrition’s BCAA’s.  Thanks to BestPriceNutrition.com they sent me these great samples to try to share with you guys today.


What are BCAA’s?

BCAA’s = Brand Chain Amino Acids.  During strenuous workouts your body can get depleted of these BCAA’s so you can ingest them via a supplement for to help replenish the stores that are being lost in your body.  BCAA’s are a very vital component to your muscles.  Do you HAVE to take BCAA’s…NO but you really do not have to take any type of supplements.  Some people like to take them to help improve their overall workout experience and to help maximize the results that come from strenuous workouts.  For more details and an in-depth description about BCAA’s check out THIS article.

Overall Comments:

This was a GREAT product.  I have taken several different brands of BCAA’s and this is by far one of my favorite.  It mixes very well with water and the flavor is full and delicious! The flavors i got to try was watermelon and lemon and they both were amazing! My favorite by far was watermelon.

Quality & Taste

The quality of this product seems to be very well.  Metabolic Nutrition offers a great line of products.  There has not been a product from that company that i have not enjoyed yet.  It taste great, mixes very well, and seemed to be very satisfying.  You can find this product on BestPriceNutrition.com for about $40.00.  This price is about average with other good quality BCAA brands.  You can sometimes find them for cheaper but you can expect to pay around $30-$40 for a good quality product.  Yes it is slightly expensive, but you are definitely paying for the quality when purchasing these types of products.

Ranking Scale: (on a scale from 1-5)

Price: 3.0

Overall Quality: 4.0

Quality for Price: 4.0

Overall Taste: 5.0

Overall Ranking: 4.00

**NOTE: Please make sure to note my product review disclaimer that can be found HERE***

Overall this is a great product and I would recommend it to anyone who asks about it. It is very hard to trust a brand and quality until you try it!  My friends and I will usually find a new product and split the product (to also help split the cost).  50% of the time one of us will not like it and the other person will.  You can sell your portion of the product to the friend that enjoys it and you are really not out a whole lot of money or trouble. It is wise to find your own ways to find great products for you to add to your diet. But if you are looking for a great product I highly recommend this one.


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…So you thought this was healthy!?…

Today, I would like to go over the foods that you THOUGHT were healthy food options….when in reality they are not!

There are so many gimmicks and advertisements that try to get you to think that some food products are healthy food options for you to choose from.   But, in reality they are not a healthy option for you at all!

Here are some foods that may have been tricking you:

1. Reduced-Fat Peanut Butter:

The one good quality about peanuts…it contains monounsaturated fats which are indeed good for you. BUT…most regular peanut butter you find on the shelf is made of the exact same sugar that can be found in the fattening and high sugar cake frosting! When they slap on the “Reduced Fat” label to peanut butter they have to add even MORE of that kind of sugar to help supplement the fat that was taken out of the original recipe.

SOLUTION: Purchase organic peanut butter OR almond OR any other kind of nut butter (which is a lot thicker and does indeed look different from the other stuff.  It will also have an oil layer which is OK! That is suppose to be there! You will just have to stir up your peanut butter when you do decide to use it if you see that the peanut butter and oil has separated.  Also, this may be a little more expensive BUT it is by far the healthier option!)

2.Fruit Juices

Example…have you ever had freshly squeezed Orange Juice? If you have you know that it is NOT as sweet as the store bought stuff.  It does have a sweetness to it but it is also a little more tart and tangy.  Some store bought juices usually have a TON of sugar added to them.  These kind of juices also can have preservatives or thick sugar syrup added to them to create its color and consistency.

SOLUTION: Try to get juices that are all natural.  Look at the food label to see exactly what is in the product.  The best option is always to make your own or to just drink water…But if you do choose juices try to find the one that has the less sugar that is added.

3. Fat-Free or Reduced Fat Salad Dressing

Hmmm…to be honest there is not much good in this stuff at all! Like with the peanut butter, when they try to make the product less in fat they throw more sugar in!  oh…not to mention they may sprinkle in some artificial sweeteners, colors, or other flavors to try to make it taste better.

SOLUTION: Stick to the salad dressing made with vinegar or olive oils.  There are TONS of recipes for home made salad dressings that are healthier options than what you can buy at the store and sometimes it also may be cheaper to make your own!

4. Yogurt cups (with granola, chocolate pieces, or fruit on the bottom)

Yogurt is on the “Healthy foods list”.  So is fruit…BUT only if the fruit is fresh fruit!

The yogurt that contains all those sweet options have twice as much sugar as the plain yogurt.  This in the end makes yogurt NOT a healthy option for a snack anymore.

SOLUTION: Try to get plain yogurt and add your own fruit to them.  You can also add NATURAL sweeteners to your yogurt like a spoon of honey or naturally sweet fruits.  You can also consider eating the “Light” versions of your favorite yogurt brand.  BUT it is still healthier to get the plain stuff and add your own things.

5. Diet Carbonated Beverages

I can not think of one good healthy quality about diet carbonated drinks.  The Diet version of the original drink is packed with artificial sweeteners, artificial colors, and other artificial flavors to help make the diet version taste somewhat like the original version.   I am sure all of you have heard about the science projects of little kids dissolving metal objects by soaking it in a carbonated drink…or how you can get rid of battery acid by pouring a carbonated beverage onto the batter to dissolve the residue.  I don’t know about you…but I would not like to regularly consume something that can dissolve or break down metal objects.

SOLUTION: Do not drink them.  Stick to water or fresh fruit juices.  You have to also be careful of sports drinks because some of those contain a lot of sugar as well.

These are just a few items that people have asked how healthy they actually are when they are used regularly in their diet.  It is OK to consume some bad things but not regularly! To achieve your desired health and fitness goals you must be mindful of the things you are consuming on a regular basis and try to choose the healthiest options.



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…Do you know what is on YOUR food Labels?…

There are so many products on the shelves at your local grocery store that want you to think or believe that is it the best healthy option for you when you are doing your usual grocery shopping.  In fact, some of the “Low Fat” options can be more UNHEALTHY for you than the regular options!

The key to picking out the right foods is reading the label and knowing what is in the food you are eating.

The 100% fool-proof way to consume healthy, non processed, no sugar added or artificially enhanced foods is to stick with your fresh produce and fresh meats.  Eating fresh foods will allow you to get the most nutrients you can out of the food you consume.  But, being realistic, you will also buy other things when you go to the supermarket.

The first thing you should look at…The Nutritional Facts on the side of the package/box/food item:

This label will tell you all that you need to know about the food that you want to purchase.  Yes, you want to have food low in sugar, sodium, fat, and cholesterol!

You also want to take a look at the ingredient list

What is the ingredient list? as defined by the FDA:

The ingredient list on a food label is the listing of each ingredient in descending order of predominance.  Listing ingredients in descending order of predominance by weight means that the ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed las

Source: http://www.fda.gov/food/guidancecomplianceregulatoryinformation/guidancedocuments/foodlabelingnutrition/foodlabelingguide/ucm064880.htm

This means that the first things listed on the ingredient list of the label have a higher presence in that product compared to the last item on the label.

Word of advice…if you can not pronounce what is in that product, that is a good sign that it is not as healthy as you thought it was.

The healthy food options will have ingredient list that you can read and understand.  They should consist of products such as: whole wheat, nuts, fruits, vegetables, or other healthy foods that you can read and recognize.  You want to be aware of the bad oils, over processed ingredients, and high sugar or salt content that may be in some products you like to eat.

Eating healthy is not rocket science, but it can be tricky and confusing.  You just have to start reading the fine print and figuring out what are the best food options to have in your diet.

Like I stated before, the best options are to stick with your fresh meats, fruits, veggies, beans, and etc.  The fresher it is the healthier it is for you!

So, start looking at the labels on the foods you already have in your cabinet! And remember, if you do decide to do some spring cleaning in your food pantry DO NOT throw the food away (unless it is expired or not good anymore).  There are tons of food pantries and charities you can donate your unwanted food!

Stay focused…stay fit! Dig deep and do work in the gym!


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…Fun Fitness Facts! Part 2…

If you missed Fun Fitness Facts Part 1 click HERE to see what was talked about in the previous post.

When learning more about health and fitness, I think it is a great ideas to also learn some fun facts about health and fitness related ideas.  It makes health and fitness a lot more fun, and it is a great conversation started when you talk to other people about health and fitness ideas.

  • Aerobic exercise is one of the best preventative medicines available and one of the cheapest.
  • If you are not a regular exerciser, by the time you are 65 you may experience as much as an 80% decrease in your muscle strength
  • Walking at a brisk pace (a 15-minute mile or 4 mph) burns almost as many calories as jogging for the same distance.
  • Dancing is a terrific and fun form of exercise that can improve cardiovascular fitness just like any other more formal type of exercise.  SO do not be afraid to try those Zumba classes you keep hearing about!
  • Regular exercise can reduce the signs and symptoms of PMS.
  • “Your stomach is about the size of both of your hands held out in front of you cupped together like a bowl. It’s your body’s fuel tank. It is the right size for your body. In a car, if you overfill your gas tank, it will spill out on the ground, wasting the gas. In your body, the fuel doesn’t spill out. The body saves it as FAT!” Make sure you’re not over-filling your tank.
  • Did you know that it only takes 100 too many calories each day to gain 10 pounds in a year?
  • Did you know that it only takes a deficit of 500 calories a day to lose a pound a week?
  • It’s impossible to “turn fat into muscle” but you can gain muscle and lose fat.
  • Standing up straight burns more calories than slouching – just one more reason for good posture. Stand up straight. Good posture burns more calories than slouching
  • We shed 40 pounds of skin in a lifetime.
  • Only about 22 percent of American adults engage in regular, sustained physical activity for at least 30 minutes five times a week, and only 15 percent exercise both regularly and vigorously.


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…Motivational Monday…

…Happy Monday!…

We have approached yet another week…and hopefully you are one week CLOSER to reaching your goals!

Take it week by week!

Tracking your goals each week should be an exciting things to see how you have changed over the duration of your health and fitness journey.

For those of you who have recently started…it is OK! Give it a few weeks and you  WILL start to see the results of your hard work!
Make GOOD food choices. Do work in the gym!


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…MORE Healthy Snack Ideas…

Ever wonder down the grocery store isles wracking your brain on what kind of new and healthy snacks you can buy to add to your diet? Well I have decided to share a list of items that are sure to satisfy your appetite without packing on  to many calories, or without hurting your pocket-book!

You may be trying to get back in the groove of work and things may be busy and hectic.  But that should never be an excuse to NOT sneak in some healthy snacks during your every day routine.  Just think, if you substitute a few of these items for you usually snack of chips or a candy bar just image how many calories you will be cutting per week! And in the long run, it will help you shed those extra unwanted calories!

Don’t forget, you would like to make your snacks no more than around 300 calories.  You don’t want to use most of your calorie intake on your snacks! A snack is supposed to be a filler to help you in between meals when you feel that you are hungry.

Here are some more great healthy snack ideas that are easy, quick, and not expensive! Thanks to SixSistersStuff.com for sharing some of these amazing ideas for this list of snacks that you can grab on the go!

1. Frozen Grapes (or any type of your frozen fruit! Suggested serving size is 1 – 1.5 cups)

2. String Cheese (preferably the low-fat sting cheese)

3. Banana (Also try a  Frozen Banana.  Make sure to peel it first, stick in the freezer overnight it’s like a popsicle!)

4. Low-fat Yogurt (there are several options…Yoplait…Greek Yogurt…and Dannon even has some yummy options)

5. Sugar-free or fat-free pudding

6. Apple slices dipped in Peanut Butter (or spread peanut butter on top of apple slice and top with pecans or another favorite nut. Organic peanut butter is a little more expensive but it is usually the better option)

7. bag of popcorn (not the movie extra butter popcorn.  Try the popcorn with little to no salt and butter.  Try using spices to add the extra flavor to your popcorn for a healthier option)

8. Applesauce

9. Raw veggies with hummus or any other type of low-calorie veggie dip

10. Almonds (or any other type of nuts.  Suggested serving size is 1 cup)

11. Skinny S’more (two graham crackers with one roasted marshmallow and one small square dark chocolate)

12. Smoked Beef Jerky (about 1 oz- look for the  low-sodium! options)

13. Chocolate Milk (try to get the 2% option if available!)

14. Hard Boiled Egg (suggester to have one…maybe 2 if you are having a big craving between meals!)

15. Sunflower Seeds (suggested serving size about 1 cup)

16. Cottage Cheese (suggested serving size 1 cup…also try to add fruit on top or sprinkle some nuts on top for added flavor)

17. Sliced Cantaloupe

18. Raisins (suggested serving size about 1 cup)

19. Pita Bread and Hummus (suggested a few slices of pita bread with about 1/4 cup of hummus to equal about 275 calories)

20. Rice Cakes (try also having these with a banana and about 1-2 table spoons of peanut butter for added flavor to equal about 220  calories

21. Jello (try not to add the whip cream and other high sugar extras on top of it. Try it with nuts or fresh fruit for a healthier option)

22. Dried Fruits

23. Frozen Yoplait Whips Yogurt (these seriously taste like ice cream when they are frozen!)

 24. Pistachios (suggested serving size is about 1 oz which is about 149 calories)

25. Clementines (the “Cuties” you may find at the grocery store)

26. Fruit Smoothie (make sure to make the smoothie with low-calorie options…not ice cream or whip cream…or any type of cream. Stick to 100% fruit juices and real/frozen fruit. Try adding in yogurt into the smoothie to add flavor and thickness)

27. Handful of olives

28. Pickles

29. Handful of blueberries with 2 tablespoons fat-free Cool-Whip

30. Ants on a Log (celery with peanut butter and raisins)

31. 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.

32. Peanut Butter and 1 whole  Banana on whole wheat bread

33. Trail Mix (make your own! Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.)

34. Plain Yogurt with fresh berries (with 8 oz of regular plain yogurt and 1/2 cup of fresh fruit or veggies to make a 180 calorie snack)

35. Tuna on 1 slice of whole wheat bread ( you can have 4 oz of plain tuna on 1 slice of break to equal about 250 calories. Add condiments sparingly to help keep the calorie intake down!)

The Key to reaching your health and fitness goals is having the right diet! YES what you eat really matters!  If you are not eating the right things it will be hard for you to get the maximum results and it may take you longer to reach your goals.  The key is to stay consistent with your physical activity and healthy eating and with time you will start to see progress!


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…More Portion Control…

When it comes to health and fitness related topics, the two topics that I am passionate about are

  • food/drink portion controls
  • adequate exercise routine

The two things listed above are some of the most important when looking at creating health and fitness goals and they are usually the two things that are either overlooked or not properly applied to health and fitness plans.

Portion control is important because without it, you will not see the results that you are looking for!  A frequent questions that is also asked when talking about portion control is “I do not know if I ate enough”…”I do not know if I ate the suggested portion sizes”…”I do not know if I am eating as frequently as I should be”.

When it comes to eating the right portion sizes you just have to learn what is the right size and what is the wrong size.  When it comes to knowing how often to eat there is no magic answer for that.  That is something you will have to figure out. Everyone’s body is different.  One important fact…DO NOT STARVE YOURSELF!  If you are hungry between meals have a small, nutritional, low-calorie snack!  My go to snack is yogurt and a handful of nuts…If I am between snacks and I get a craving I always go to something like popcorn or Greek yogurt.  These types of snacks will leave me satisfied  and allow me to make it to my next meal.  This is just something you will have to learn with your own body.  Learn what will leave you feeling satisfied for longer periods of time.

The goal is to plan ahead. You want to make sure that you have snacks and meals available for you at home, at work, in your gym bag, or anywhere close by so you are not tempted to “grab something quick” from the local fast food establishment.

You can check at the following links for some great healthy low-calorie snacks:







More Portion Control Tips:

  • Split up food into bags or Tupperware.  This will allow you to pre-measure your food and have it ready when you need it.  It can save you time and allow you to grab something if you are in a hurry!
  • This can be a great thing to do for the family! Put family members names, dates, or even times on the bags/containers so children will know what is OK for them to grab then they are in the kitchen!

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Portion control is also about eating the right things for you. Yes it is OK to have a piece of chocolate or your favorite ice cream…but only ONCE IN A WHILE! Achieving your health and fitness goals requires you to understand what you are putting in your body and what your body needs.  Once you start to eat better, combine that with a great workout routine and you are on your way to achieving your goals!


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