Training

With over 12 years of experience as a certified personal trainer, I have helped many people reach their fitness goals.  If you’re a beginner, I will set you up with a complete personal training and nutrition program that is easy to follow and effective.  If you are more advanced, I will help you with a program to get you past your plateau and re-energize your workout.  
 

With everyone’s busy schedule these days, it can be challenging to find the time to workout, especially if you have a demanding job, travel, have kids, etc.  I can help you fit in a workout that will maximize your time for an effective workout whether it’s early morning, at lunch, at night or in your office, home or gym.  You should schedule your workouts like you would any other meeting or appointment and not skip it.

Jump ropes, rubber bands and tubing are very effective and can be done anywhere, anytime and are light weight to travel with.  So there is no excuse not to get your workout in!

Commit to be fit!  Make the commitment to exercise, change your eating habits and get healthy!  I have found that one of the most effective ways to get started is to set a deadline.  Whether it's a birthday, wedding, reunion or even a contest, pick a date and set your goals.  This gives you something to work for!    
 
Also, keeping a journal of your workouts and foods can help you see the progress you've made.  How do you know where you are if you don't know where you've been?        

Nutrition

Nutrition plays an extremely important part in how you look and feel.  Everyone should know the basics of nutritional foods, how much to consume and how to read food labels.  Maintaining a consistent and healthy diet can be difficult at times, but ignoring or making no effort to manage your nutrition can have consequences on your body.  The optimum diet plan is to eat 5 - 6 smaller meals a day, versus the typical 3 large meals a day.         

The best foods for protein include chicken, lean turkey, lean beef, white fish, tuna, egg whites (or egg substitute), peanut butter and nuts.  

Healthy carbs include oatmeal, brown rice, barley, quinoa, whole wheat breads and pastas and sweet potatoes/yams.

Vegetables are important for your body, and green vegetables are some of the best and pack the most nutrients.  Good examples are broccoli, asparagus, green beans, spinach, bell peppers, cucumbers, brussel sprouts and zucchini.  Other good vegetables to incorporate into your diet are tomatoes, mushrooms, cauliflower, carrots and peas.     

Fruits are good for you as well, but some have less sugar than others and are better to consume.  Examples are grapefruit, red apples, pears and blueberries.  Other good fruits with a bit more sugar are bananas, oranges, strawberries and melons.        

Most condiments and sauces are high in sugar, sodium and fat.  You can find low-sodium, low-sugar, low-fat and even fat-free ones at your grocery store or at restaurants upon request.  These include cheese, cream cheese, fat-free spray butter, ketchup, soy sauce, jelly, salad dressings, etc.

Spice up your food with healthier, salt-free options like pepper mixes, chilie powder, Mrs. Dash, cinnamon, dill, rosemary, tarragon, sage, oregano, thyme, etc.  Also, extracts are good to add to foods for flavor such as vanilla, banana, coconut, lemon and mint.   
 

Sample diet

Breakfast - 3/4 cup oatmeal 
             Omelete with 2 egg whites, 1 yolk w/spinach, bell peppers, onions, Mrs.Dash
 

Snack – 1 red apple OR pear 
         15 unsalted almonds
        

Lunch – 4 oz. grilled chicken
         2 cups spinach salad, tomatoes, cucumbers w/balsamic vinaigrette dressing
         

Snack – 1 cup fat-free greek yogurt OR cottage cheese with 1/4 cup blueberries 
             

Dinner – 5 oz. white fish OR flank steak 
         1 cup green veggies
         4 oz. sweet potato w/cinnamon and fat-free spray butter

 
You can also incorporate protein shakes and/or protein bars into your diet where needed. 


Note: the diet above is only a "sample".  Individual diets will vary, especially from female to  male.