Tuesday, January 26, 2010

Slamming that Curve Ball

2010, 2nd Edition, Boualem's Fit 'N Healthy Times

What happens when for four weeks you've diligently made exercise a priority and then, life throws some curve ball?
Maybe you get sick and then have a two week workload to catch up on in just five measly business days. So, one week turns into two weeks, and during those two weeks you feast on high-calorie convenience foods.

Two weeks without doing anything and two weeks of undoing every progress made in four weeks! Youch.

Well, you know what you shouldn't do, right?

That's right. Don't throw up the white flag of surrender.

Sure, it seems like you moved forward and then backward. Sure, it stinks. But that's life.

It's two weeks, not a year, and if it were a bad whole year, still! It's never too late to start over. Never, never give up.

I hate to break this to you, but we all face challenges. It's inevitable. Life will get in the way of our biggest goals. Remember what Stephen Covey says... There are three constants in life: change, choice and principle.

You have the choice after a short and long-term hiatus. You can get back on the wagon and feel good about striving for healthier living, or you can give up. Maybe that's why I don't like New Year's resolutions--we should be making resolutions every day, not just once year.

Just remember this, when you've fallen backwards: living with inaction is not the easy way out.

While we are free to choose our actions, we are not free to choose the consequences of our actions. Again, Stephen Covey...

It's better to something than nothing. Always look forward and stop comparing yourself to you-in-the-past. YOU is now.

Of course, one of the best ways to stay on top of fitness goals is to hire a trainer.

Contact me and let's discuss your weight loss or fitness goals. I'll be your cheerleader and coach. It's what personal fitness trainer do.

Choose action. Call me today: (231) 773-8926!


I've always been an advocate for weight resistance work. It increases strength, builds (or retains) muscle--which certainly helps with metabolism, and it strengthens the skeletal system. But now there's proof that strength training is beneficial for the brain, too.

According to a British Columbian study, older women who lifted weights or used weight machines improved their cognitive function 10.9 to 12.6% in 12 months. The comparison group involved similarly aged women, ages 65 to 75. They exercised too, but only concentrated on toning and balance-type exercise. Their results actually showed a slight decline.

Source: http://www.nytimes.com/2010/01/26/health/research/26exer.html


Most experts recommend 50-60% of your daily nutrients be from carbohydrates.* But just like meal timing, carb-timing can make a big difference.

Choose morning and early afternoon meals rich in complex carbohydrates--like whole-grains breads and cereals and other starchy carbohydrates--most fruits and vegetables like carrots, potatoes, corn and dried beans.

Then, for the late afternoon and evening, fill your plates with leafy salad vegetables and other less-starchy carbohydrates: broccoli, cauliflower, bean sprouts, asparagus...

*Some short-term diets may consist of a lower percentage... This is just a general guideline. 60% is usually recommended for those who choose to be vegetarian or vegan.

(Remember: Feel less hungry between snacks and meals by pairing carbs with fat and protein. Don't sabotage yourself.)


Get your veggies and protein in this fiber-filled, low-carb dish. Quick to prepare and perfect for a light evening meal or a brunch side dish, it's also very high in vitamin A and high in calcium, phosphorous, riboflavin, selenium and vitamin C. The only down-side is if you're watching your cholesterol. If so, use the egg white option. And if you're watching sodium intake, eggs have enough sodium, ditch the salt.

Easy Veggie and Protein Egg Bake

5 whole eggs (or 9-11 egg whites)
2 c skim milk
2 scoops (60 g) unflavored, whey protein isolate (90%)*
2 c milled flax seed
1/8 t salt
2 garlic cloves, pressed
pepper (to taste)
9 oz frozen spinach
14.5 oz canned diced tomatoes
10 oz frozen corn
2 oz mozzarella cheese, low-fat (sliced thin or shredded)

1.) Preheat oven to 400 F.
2.) Thaw frozen vegetables.
3.) Beat eggs into milk, whey protein and flax mixture.
4.) Add salt, garlic and pepper.
5.) Pour in greased 9 x 11 casserole dish.
6.) Squeeze excess moisture out of spinash.
7.) Layer the vegetables in the egg mixture.
8.) Cook approximately 35 minutes or until center becomes solid and edges golden.
9.) Top with cheese while still hot.

Makes 8 servings.

Nutrition Analysis:
1 serving (230 g): 190 calories, 7.8 g fat, 2.1 saturated fat, 134g cholesterol, 200 mg sodium, 16.7 g total carbohydrates, 4.3 g of fiber, 6.8 g sugar, 16.7 g protein.

*Protein powder is optional...

Email me today for a free initial consultation. You can also call (231) 773-8926 to schedule an appointment. I come to you!

Choose to stay fit and healthy!

Copyright © 2010 Personal Trainer 4 You, Inc.

Monday, January 4, 2010

The New Year's Newsletter -- Get it started; keep it real!

Boualem's Fit 'N Healthy Times, January 1st, 2010

27 Fitness and Fat Loss Tips

It's the New Year, and you have a clean slate...

I don't know if you are one to make New Year's Resoltuions 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 and all of 2010.

1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.

2. Push the intensity of your workouts. Don't kill time; burn calories by maintaining a challenging intensity.

3. Use smaller dinner plates at home. This effortlessly reduces calorie intake and promotes weight loss.

4. 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 in a 1-on-1 or in a group training setting.

5. Believe in yourself. Know with conviction that you CAN accomplish your goals.

6. 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.

7. 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.

8. Don't be afraid to ask for help.

9. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.

10. It's not about will-power, it's about want-power. You have to want it.

11. Do not eat processed food. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.

12. Stop talking about losing weight. Start doing it.

13. 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.

14. Be wary of products that are labeled as "health food." Always read the labels.

15. Find a workout partner who is in better shape than you--or better yet, work with a personal trainer to guarantee dramatic results.

16. Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.

17. Destroy negative self talk.

18. Avoid the trap of high-calorie beverages after your workout.

19. Be consistent with your workouts. Exercise three to four times a week.

20. Expect more of yourself.

21. High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.

22. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.

23. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.

24. 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.

25. Set specific, measurable goals.

26. 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.

27. 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 then guarantee your success by working with a fitness expert who can guide you to success.

I'd love to team uup with you - together we will transform your body in 2010!

Call me at 231-773-8926 or e-mail me at info@personaltrainer4you.com.

The New Year's Resolution Trap

Are you making a New Year's Resolution today? 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, or all something, 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.


Healthy Winter Hash

This simple recipe is the perfect meal for a chilly winter day. It is packed with tender vegetables, filled with protein and can be made with chicken or as a vegetarian dish. Serve it with a salad for a quick and healthy meal that the whole family will love. Yields: 6 servings

Here's what you need:

  • 2 medium yellow potatoes, peeled and dice

  • 1 medium yellow onion, diced

  • 3 large carrots, peeled and diced

  • 1 yellow bell pepper, seeded and diced

  • 1 red bell pepper, seeded and diced

  • 1 green bell pepper, seeded and diced

  • 2 cups chicken, cooked and cubed (or 1 package firm tofu, drained and cubed)

  • 1 tablespoon olive oil

  • 1 tablespoon fresh thyme leaves

  • 1 teaspoon salt

  • 1 teaspoon garlic powder

  • 1 can lowfat chili
  1. Preheat oven to 375 degrees F.

  2. In a large bowl combine all of the vegetables and chicken. Drizzle the olive oil and mix to coat. Add the thyme, salt and garlic powder.

  3. Spread the mixture on a baking sheet, and cover well with foil. Bake for 30-40 minutes, until the vegetables are tender.

  4. Remove the foil and turn on the broiler. Broil until the vegetables are nicely browned, about 8 minutes.

  5. Top each serving with a scoop of warmed chili.

Nutritional Analysis: One serving equals: 230 calories, 4g fat, 28g carbohydrates, 6g fiber and 20g protein.