Free Live Online Class!

diabetes symposiumI have some exciting news to share with you!  Starting this month I will be doing live online classes through Learn It Live!  My first class is part of the Diabetes Smart Online Symposium and I will be talking about the best foods to help manage diabetes and the importance of regular exercise.  It is a free 30 minute class taking place on June 11th at 3:30 pm EST.  Even if you don’t have diabetes there is great information in this 30 minute session that will be beneficial for anyone to help prevent diabetes and just good health in general.

So come join me this Saturday and interact with me and other people from around the country!  You can sign up by clicking on the following link. https://www.learnitlive.com/class/9088/The-Best-Foods-to-Help-Manage-Diabetes-and-the-Importance-of-Regular-Exercise

Peter’s Transformation

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I would like to give a huge congratulations to my client Peter for his amazing transformation!  By exercising 3 to 4 times per week, sticking to his Precision Nutrition meal plan and healthy habits, in just 8 weeks Peter has lost 26.4 lbs and 15.25 inches! You can really tell the difference in the face and midsection.  Amazing and great work!!

 

Frequent Travelling and Health/Nutrition Goals

If you travel quite often chances are you are eating out for most of your meals and not exercising as much as you normally would. Here are a few ways to stay on track with your exercise and nutrition plan so you don’t lose the momentum you have gained:

  • at your travel destination, try to choose a location to stay that is close to a gym and grocery store so you can get your workouts in and pick up some healthy food. If your hotel has a gym that is even better
  • choose a hotel room with a kitchenette so you can prepare your own meals
  • look at restaurant menus beforehand so you can pick the healthiest options
  • bring protein supplements, powdered vegetables, and homemade bars with you so you have healthy options no matter where you go

Staying on track while travelling can be challenging but some prep work before hand will help keep you focused and motivated!

To see 8 reasons why traveling is good for your health, check out this great article over at positivehealthwellness.com.

Training and Nutrition Tip – Plateau’s

Sometimes a plateau is reached in your training program after initial progress. This is due to your body being lighter and burning less energy with every activity you do. To get over this plateau either increase your activity, consume a little bit less food with each meal, or a combination of both. If you are trying to gain lean muscle mass then you need to consume more calories during each meal. Measure your progress often so you can adjust your plan and minimize the occurrence of these plateau’s!

Leg Tabatas

Hey everyone!  I have a new Home Workout of the Week for you to do.  This time we are going to blast your legs.  Prepare yourself for this intense Leg Tabata Workout!  Your legs will be on fire but it’s definitely worth it.

Do what you can in the allotted time and build up your intensity.  Form is very important here to protect your knees and back and for the best results so make sure you practice the moves first before attempting the routine.

Have fun and let me know how you do!

Leg Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

  • 12 Body weight Squats
  • 12 Spiderman Climbs
  • 30 seconds of Jumping Jacks

Tabata 1

Tabata 2

Tabata 3

Tabata 4