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Five Weight-Loss Friendly Snacks You Will Love (+ a little surprise)

If you've been avoiding snacks because you're worried they may cause weight gain, I have a bunch of great "weight-loss friendly" snack ideas for you.

Ideas that can easily become "grab-and-go" options and are not only healthy but delicious.

And, as usual, I’ve included a bunch of tips to help you get more of them, and a recipe for a great dip (in case you’re the “dipping” kind). Click here to read the full post.

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Coffee - Who can drink it and who should avoid it?

Coffee is healthy. Coffee is not healthy. Drink it. Avoid it.

Why all the confusion?

If you want to know whether you should drink coffee or avoid it, today’s post is for you. Coffee affects different people differently. It has some health benefits, but there are people who should avoid it.

Is this you? What should you consider before your next cuppa joe?

Not to mention, what’s my recommended recipe (and does it contain coffee, decaf, or tea?). Oh, the suspense!

Click here to read the full post and grab my latest recipe

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If You Are Going To Do Cardio Want To Know The Very Best One?

Bored with performing the same cardio routines every day? Don't have time to go to the gym? Need a quick and fun way to burn calories every morning? Well then, jump ropes is something you could be doing.  Anyone who has ever used a jump rope knows that it just takes a little more than 30 seconds to elevate your heart rate. Therefore, a good jump rope/skipping rope is not a bad investment to make. It is an extremely effective form of cardio respiratory exercise and doesn't require anything except a little space and time. Here are 4 more reasons to include it in your regime.  ​

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How to crush those last 10 lbs

Got a frustrating few pounds left? 

You've been on point with your fitness, getting in your workouts and eating cleaner than ever before. Initially the weight fell off, and it motivated you to keep it up.

But now your results have stopped.

You’re still doing all that hard work, but it's no longer showing in pounds lost, inches shed and compliments gained.

What gives? That's seriously frustrating.

The good news is that reaching a plateau with your results is natural and normal. It happens to everyone. And there is a solution…

Here are my 3 Foolproof Steps to Crush The Last 10 LBS (BTW these steps also work when applied to the first few pounds!)

Foolproof Step #1: Eliminate The Sugar

Yeah, yeah, I know you’re eating cleaner than you’ve ever eaten before, and that you’ve eliminated the junk food that you used to enjoy. But don’t tell me that you’ve taken all of the sugar out of your diet.

When it comes to crushing those last few pounds you must become ruthless with eliminating sugar from your diet. Yes, even wholesome sugars found in fruits and nutrient sweeteners. These “healthy” sugars are working against you.

If it has sugar grams then start avoiding it.

Turn to the natural, sugar-free sweetness of stevia when your sweet tooth really needs a pick-me-up, rather than to fruit, honey or other wholesome sweeteners.

There’s even stevia-sweetened chocolate on the market that you could enjoy! Or make your own sugar-free chocolate at home by melting down unsweetened chocolate and adding in liquid stevia to taste.

Foolproof Step #2: Eat Small Frequent Meals

Dividing your daily calories between small mini-meals throughout the day is a tried-and-true way to reboot your fitness results. Aim to eat every 2.5 to 3 hours, keeping the portions small and filled with protein and fiber.

Veggies and meat should make up the bulk of your small meals. Keep portion size in check and avoid adding in starches or sugars.

Use the Easy Skillet Veggies recipe below for tender veggies to use in your small meals. Just add some protein and be sure to pack it ahead of time to eat on-the-go whenever 2.5 hours has passed.

You may be surprised how quickly this technique revs up your metabolism, turning you into a calorie-burning machine!

Foolproof Step #3: Increase Workout Intensity

It’s great that you’re exercising regularly, but how hard are you really pushing yourself? Could you lift heavier? Could you go longer? Could you move quicker?

As soon as your workout routine falls into a rut, you can be sure that your results will do the same.

To avoid this frustrating hamster wheel of boring-workouts-no-results, look at each and every workout as a personal challenge to outdo what you did yesterday. Reach for the weights that are going to be a bit of a struggle, instead of the ones that you could do in your sleep.

You might as well get the most out of your time in the gym, and pushing yourself will do just that.

There you have it, 3 Foolproof Steps to Crush Those Last 10 LBS! Implement these into your routine for 30 days and watch how quickly the weight falls off.

You can do this!

I’m here to get you there even faster. Don’t wait another minute. Call or email me today and let’s crush those last 10 together!


Bonus Cardio Session

To take your fat-torching results up another notch by adding a bonus cardio session to your evening routine. Spend 30 minutes before dinner doing sprints, riding your bike, swimming laps or doing burpees. Try this for 30 days for phenomenal results!


Easy Veggie Skillet

This mixture of tender veggies is perfect for packed meals for the week. The savory and tangy flavor element from the vinegar adds the perfect amount of kick to liven up a serving of protein.

One of the reasons that I chose these three particular vegetables (red onions, mushrooms, and asparagus) was because it will last all week in the fridge without getting soft, soggy or otherwise undesirable. In fact, the flavors intensify over a few days and you can continue to enjoy the same batch all week!

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

  • 2 teaspoons olive oil
  • 1 red onion, halved and sliced
  • 2 bunches Asparagus, trimmed and cut into 1-inch segments
  • 4 cups white mushrooms, stems removed and sliced
  • ¼ cup white wine
  • sea salt and black pepper

Instructions

  1. Place a large skillet over medium-high heat and add the olive oil. Once hot, add the onion and sauté for 4 minutes.
  2. Add the asparagus and sauté for another 4 minutes.
  3. Add the mushrooms and vinegar and continue to sauté for another 4 minutes. Season generously with salt and pepper and continue to sauté until the liquid is gone and the veggies are tender and flavorful. Enjoy!

Nutritional Analysis

One serving equals: 43 calories, 2g fat, 5g carbohydrate, 2g sugar, 4mg sodium, 2g fiber, and 3g protein.

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Trisha DeHall & Rick Spottz

7923 Blue Ash Road
Cincinnati, OH

513-291-3481

Cincinnati Fit Body Fitness

At Cincinnati Fit Body Fitness offer boot camp, group training and personal training to help get you in the best shape of your life in the shortest, safest amount of time possible. We have fitness sessions for all levels and ages, and can assist clients in achieving their goals through motivational training and nutritional coaching. Grab a 3 Day Pass Here  and check us out.

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Are You Toxic? Could You Use A Colonic? But What Is A Colonic Anyway?

Colon hydrotherapy is a gentle purified water washing of the large intestine to clean, detoxify and aid in the reconstitution of intestinal flora. You comfortable lie on a colonic table and with a   colon hydrotherapy   machine, water is run very slowly into the colon. When slight pressure builds up in the colon, the water is released. To insure maximum sanitation, a disposable water and waste line and applicator are used. The therapeutic goals of colon therapy are to balance body chemistry, eliminate waste, and restore proper tissue and organ function.”   (click to learn more)​


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INFRARED SAUNA

Now Available at our Fitness Center is an Infrared Sauna. An Infrared Sauna is very different from a traditional sauna in that it uses specific bandwidth/frequency of sunlight. This infrared light energy is divided into three spectrums: Near, Medium and Far. They are defined by frequency ranges measured in small wavelengths called microns. Some of the health benefits include:

  • Detoxification
  • Weight Loss
  • Skin Rejuvenation
  • Pain Relief
  • Relaxation
  • Blood Pressure Reduction
  • Improved Blood Circulation
  • Cell Health, Muscle Recovery & Immunity

Please read more to find out what it can do for you.....

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