Fat Loss University
Blog of St Pete & Tierra Verde's Number 1 Fitness Expert
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5 Best Weight Loss Tips For Busy Moms

St Pete Fl Personal Trainers, Weight Loss Programs St Petersburg, Personal Trainers near Tierra Verde Fl

Personal Trainer Tips For Busy Moms

Happy Mother’s Day week end from your  Fitness St Pete Personal Trainers & Weight Loss Experts !

 

Here at Fitness St Pete I Tierra Verde Fitness and over the previous 20 years with Custom Bodies, we have had the pleasure of personally working with  thousands of busy moms.

 

These days over 75% of the members of

our fitness St Pete Boot Camp Group Fitness Training  family are busy moms who are constantly on the go.

 

Mothers are, without a doubt, the most selfless clients I have ever worked with, usually to a fault. Honestly, I wish they would just be a little more selfish sometimes and give their personal, physical and mental health a bit more of a priority.

 

Many awesome mothers miss the boat when it comes to their own health and fitness. In general, they tend to think that it’s okay to put all of their personal ambitions aside for the good of their friends and family.

 

The reality is: moms need to make a healthy lifestyle for themselves a TOP PRIORITY…

A mom who doesn’t workout and doesn’t eat nutrient dense, quality foods will not be running on all cylinders. The simple fact is that when mom is more fit, she is more energetic, handles the responsibilities and stress of the chaotic life of a mother better and is more efficient at taking care of her family. It’s as simple as that.

 

The number one question I ask busy mom’s who are overweight, stressed out and tired who just can’t find the time to workout is:

Would you want your children to grow up and be just like you? Would you want them to treat their bodies the way you treat yours?”

 

That either hits a nerve and gives them an “ah ha” moment or makes them angry with me and that’s okay.


Parents, especially moms, are the biggest example for their children.
The fact is most of lifetime eating habits are developed when we are adolescents and mirror those of our parents. My mother was a terrible example for health and exercise and I grew up in a family with horrible eating habits… which lead to a Dianne who was 40 pounds overweight at high school graduation and had a terrible relationship with food. I was lucky, I had an epiphany my first year of college which caused a complete change in lifestyle, loss of 40 pounds and a change in major along with life direction.

 

The bottom line is this: If you don’t take care of yourself you’re not taking care of your kids.

 

Because this Sunday is Mothers’ day, I wanted to honor you (and yes dad’s too as this applies to you also!) by giving you some ways to be healthier, lose more weight and set the example for your children. Over the past 20 years of working with busy moms, I’ve identified 5 primary obstacles which tend to hold most moms back from getting the fit, confident energetic bodies they deserve!

 

Obstacle 1 : Scheduling
Obstacle 2: Thinking cardio is more effective than strength training
Obstacle 3: Too Many Missed Meals…Especially Breakfast!
Obstacle 4: Eating “What the Kids Like.”
Obstacle 5: Too Many Glasses Of Wine In The Evening

St Pete Fl Personal Trainers, Weight Loss Programs St Petersburg, Personal Trainers near Tierra Verde Fl

Obstacle #1: Failing To Make The Daily Workout Appointment

This one is simple, yet oh so powerful.

 

Think about it. Moms never miss an appointment for their kids.

Why?

 

Well, yes, it’s because they love them, but more importantly, it’s because they love their kids enough to religiously schedule their important appointments!

 

If you are a busy mom who is serious about your fitness, then you absolutely need to take the same approach with your workouts.

 

In addition, you need to be sure that you schedule in your daily workouts when you are most likely to do them rather than when you prefer to do them.

 

For example, you may prefer to workout in the evening, but with afterschool activities, dinner and homework that just may not be realistic. Getting your workout done first thing in the morning before the kids get up or right after you drop them off for school may be the best option…

 

You know your schedule best – pen your workouts into your calendar when you have the highest likelihood of getting the done

 

Regardless of when the best time may be, just schedule it in and stick to it like it’s a family commitment (because it really IS)

St Pete Fl Personal Trainers, Weight Loss Programs St Petersburg, Personal Trainers near Tierra Verde Fl

Obstacle #2 – Too Much Cardio. Not Enough Weights.

This is an entire article in itself but here are the highlights:

 

Cardio training burns some calories and is good for your health (to a point), but it simply doesn’t increase your metabolism or

tighten your body like weight training and high-intensity interval training (HIIT) does and it takes a whole lot longer.

 

TOO MUCH CARDIO WILL LOWER YOUR METABOLISM AND REDUCE YOUR FAT BURNING HORMONES!

 

So, moms, please get off the cardio machines and hit the weights (body or otherwise)

 

MORE FROM FAT LOSS U:  How To Fix Your Slow Metabolism In 5 Easy Steps
                                                      Our Most Popular Weight Loss Workout 

 

Give it a try. Not only will you burn calories during the workout but you’ll burn even more for hours afterward

St Pete Fl Personal Trainers, Weight Loss Programs St Petersburg, Personal Trainers near Tierra Verde Fl

Obstacle #3: Too Many Missed Meals (Especially Breakfast)

 

Many busy moms are simply on a roller coaster ride from dawn until dusk, dealing with the stresses of parenting and/or challenging careers.

 

Mornings can be especially difficult since there is often the need to feverishly multi-task to get the kids fed and off to school. Not to mention the fact that many busy moms today have to deal with their own demanding, high-stress jobs.

 

So missing breakfast becomes a reality often leading to a host of other missed meals and snacks throughout the day and bad choices later on.

 

This leads to cataclysmal series of events that deprive your body of lean, toned body mass while simultaneously priming your body to overeat junk food later in the day and store ugly, unwanted fat.

 

To make matters worse, this starvation protocol creates low levels of blood sugar which zaps your energy and leaves you feeling foggy, irritated, and lethargic all day long.

 

Look, there’s always room for breakfast, you just need to make the time! Better yet, plan and prepare a breakfast high in lean protein and fiber in advance the night before to best ensure you stay the course.

 

Here are a few quick breakfast solutions:

1. Keep a big bowl of boiled eggs ready in the fridge for a quick on the go breakfast
2. Whip up a green protein smoothie

 

If you’ve been one to skip breakfast or meals or hit the drive through for a quick easy solution, give it a try. You might be surprised at how much more energy you’ll have!

St Pete Fl Personal Trainers, Weight Loss Programs St Petersburg, Personal Trainers near Tierra Verde Fl

Obstacle #4 – Eating “What the Kids Like”

“My kids are very picky about what they’ll eat, and I just don’t have the time to cook two different dinners.”

I’ve heard it a million times

**Time for a truth bomb****

Are you serious?!? Did you hear what you just said?

 

Moms, I know you’re super-busy and sometimes it’s just easier to give the kids what they want, but what are you teaching your kids about nutrition? And, who’s in charge here anyway?

 

By the way, how did your kids discover “what they want?”. Could it be by buying quick-fix, nutrient void, chemical laden foods to give them in the first place?

 

I can hear you now “Yeah, but it’s quick and easy and it keeps her quiet…”

 

Don’t get me wrong; I have the utmost respect for moms. I know I couldn’t do it alone but I am also that kid who was first the product of a family who lived for food and prepared high calorie, unhealthy meals every morning and evening and, later, a busy, working, single mom who fed me what was quick and easy and I graduated high school 40 pounds over weight with terrible eating habits and zero idea how to plan or prepare healthy meals because of it.

 

Remember when we grew up? You ate what was served or you didn’t eat ?

 

In my early years, I lived with my grandparents and heard, you’ve got two option for dinner “take it or leave it.” and ” no dessert unless you finish the food on your plate”

 

So, my advice is to learn to cook healthy alternatives and teach your children what real food is and what a nutritionally balanced day looks like.

 

Our most successful group fitness members and private clients have told me they find even more success with your kids when they get them involved with the cooking; make cooking a fun activity you do together.

 

Like it or not, children emulate their parents. If you eat like crap you’ll teach your kids to eat the same way. If you eat healthy your kids will too.

 

It’s that simple and its something that will last a lifetime for both them and you.

And remember, you’re the one paying for the groceries!

 

MORE FROM FAT LOSS U: How To Prepare 15 Healthy Meals in Under 60 Minutes

St Pete Fl Personal Trainers, Weight Loss Programs St Petersburg, Personal Trainers near Tierra Verde Fl

Obstacle 5 :  Too Many Glasses Of Wine In The Evening

Nobody wants to hear that a glass or two of wine at night is going to stop their fitness goals in its tracks.

Time for a truth bomb! Alcohol has the double-edged sword of both paralyzing the fat-burning process while simultaneously creating fat within the body. It also tends to lower inhibitions leading to the consumption of junk food creating a double whammy!

 

If I’ve heard it once I’ve heard it a dozen times thanks to salacious, attention grabbing  headlines and misleading articles, “consuming several glasses of wine a day is healthy because it has anti-oxidants and that keeps you from getting sick.” To this I respond “BULL”!

 

Actually, not just “BULL” , it is a total  load of crap! The anti oxidents in wine are behind the “wine is good for you” trend but, the reality is that fruit and veggies have more antioxidants on top of a myriad of other health benefits, so let’s just cut the BS that wine is an integral part of a healthy diet, ok?

 

I want to be sensitive to those busy, hard-working moms who have a glass of wine at the end of the day to unwind and take some of the load off of their shoulders because some of our most successful group fitness members where those exact moms.

 

I know for a fact that there are other healthier ways to de-stress that don’t have such a negative effect on your fat loss efforts. Try stretching, foam rolling, taking a bath, reading a book or, better yet, take a walk with the kids after dinner :)

 

PLEASE REMEMBER: When you booze, you WON’T  lose!

Personal Trainers St. Petersburg FL, Tierra Verde Personal Training

Committed To Your Success & Awesomeness,

 

Dianne Villano, Your Personal Body Shaping Expert

Fitness St Pete I Tierra Verde Fitness

 

P.S. Hearing from our readers is one of the best parts of my day. Drop a comment if you have any questions or just to let me know what you think about this or let me know a topic you want me to write about!

 

P.P.S.  Have you met Leanne, the almost 50 full time working mom who was ready to give up and accept slowing race times and constant fatigue as “a part of getting older” ? Check out her inspiring boot camp fitness training transformation story !

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TEF: Your Secret Fat Loss Weapon

St. Pete Boot Camp and Personal Training, Tierra Verde Personal Trainers

TEF: Your Secret Fat Loss Weapon

HAPPY SPRING from Fitness St. Pete Boot Camp & Personal Training, the GO TO place for busy men and women over 40 in St Petersburg & Tierra Verde!

 

Today, I want to let you in on an often over looked “secret” (not really, it’s just science) that is primarily responsible for the amazing results we have been able to deliver to our Personal Training Clients and Fitness St. Pete Boot Camp Group Training members for the past 20 years.

If you have been around a while, you have undoubtedly heard the phrase “eat smarter not less” .  TEF is a large part of that strategy.

 

Whenever, I begin to work with a new client, more often than not, they see at least a dress size decrease every 3 or 4 weeks. Usually, they look at me and say “that’s magic” and I reply “no, it’s science”.

 

With a new “miracle” program or “nutrient” on every corner most people are completely confused by all the conflicting information out there. Slick marketing and fads diets have left Americans fatter and frustrated by fact that weight seems to be found shortly after it’s lost.

 

Most people (including boot camps, “personal trainers” and “fitness experts”) are so focused on the newest diet or the latest exercise trend that most (if not all) people have absolutely no conception of the How’s and Why’s of a successful weight loss or fitness plan.

 

While you can certainly lose weight on a 1200 calorie a day “diet” with hours of cardio , it is typically miserable and neither the program nor the results last.

St. Pete Boot Camp and Personal Training, Tierra Verde Personal Trainers

STOP COUNTING CALORIES : There are a gazillion aps and websites out there which will allow you to track your calorie intake to the nth degree and even more “diets” revolving around the “400 calorie” meal or “1200 calorie” day.

 

I will often have clients log their food for a few weeks to get a general idea of what they are taking in (calories have a way

of sneaking up on you with a bite here and handful there) and ALWAYS have clients learn to read nutrition panels.

 

While it is important to have a basic idea what you are putting into your body, what’s MORE important are the TYPE of calories you are putting into your body. The thermic effect of food (TEF) is a dirty little secret I’ve been sharing with our clients for YEARS that allows them to eat more than their friends, enjoy their favorite foods , never feel hungry and still lose weight and reshape their bodies.

St. Pete Boot Camp and Personal Training, Tierra Verde Personal Trainers

TEF is just a fancy word for the energy used in digestion, absorption and distribution of nutrients. It is one of the components of metabolism along with resting metabolic rate and exercise. The primary determinants of daily TEF are the number of meals consumed per the size of the meals and the composition of the meals. For instance, the TEF of protein is up to 20% higher than carbs or fats. This is one of

the reasons very high protein diets produce (short term if not drastic) results.

 

I am in NO WAY saying to cut out all of the carbs and fats in your diet and sustain yourself on only protein. Your body needs (clean) carbs and good fats as much as it does protein .

 

What I am saying is that macro nutrients are more important than calories if your goal is to lose fat and reshape your body. Another thing that effects TEF IS … you guessed it. Chemicals, preservatives and the level to which the food is processed.

 

If our clients and facebook community have heard me say it once, they’ve heard me say it 1000 times, “Count ingredients, NOT calories”.

 

Research has found that the thermic effect of food contributes to the fact that calories may not all be equal in terms of weight gain. To put it simply, your body does not know what to do with chemicals, preservatives and additives found in most processed foods so does not process them as efficiently and is more apt to store those calories as ugly fat.

Take away point:

High (er) -Protein, (25-30%) + High-Fiber = fat loss

Not only do you burn extra calories by eating protein (TEF), but research shows that people on a high(er) protein diet are less hungry in between meals and at mealtime .

 

It takes longer for food to be absorbed by your body when you increase your fiber intake and you will feel fuller longer. 20-25g of fiber a day is the recommended amount for general health/wellness.

Personal Trainers St. Petersburg FL, Tierra Verde Personal Training

Committed To Your Success & Awesomeness,

Dianne Villano, Your Personal Body Shaping Expert

Fitness St Pete I Tierra Verde Fitness

P.S. Hearing from our readers is one of the best parts of my day. Drop a comment if you have any questions or just to let me know what you think about this or let me know a topic you want me to write about!

P.P.S.  Have you met Diane, our Q1 Member Of The Quarter , the over 50 executive  who  reclaimed her body and her life? Check out her inspiring  Fitness St Pete Boot Camp transformation story 

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Member Spotlight: Diane G

Member Of The Quarter Q1 2017: Diane Gerritis 

The Ready To Reclaim Her Body Executive 

“I am losing inches, gaining muscle; my body looks and feels so much better ! My stamina has increased and I am able to exercise without hurting myself which feels great”

As a personal trainer for over 20 years, I have to say, Diane is one of the most committed  people ever to come into one of our St Pete Boot Camp group fitness training programs !

St Pete Boot Camp and Weight Loss Workouts in St Petersburg Florida, Personal Training near Tierra Verde

Diane started with us for our Total Body Transformation Challenge back in January on a mission to get herself healthy.

 

Overweight , sedentary for years  and living in a body with a variety of injuries and neck and back issues, she wasn’t sure a group program was for her. After she came to check out  our group personal training camp in Old NE and talked to some of our members, she immediately signed up.

 

She came in afraid of getting injured as had happened in  past attempts at “getting back into shape” but we knew

we had the solution she needed! She came in committed, trusted the process and has fast become one of our group favorites.

 

When I say committed, I mean REALLY committed. She has come in the rain and while in the middle of a move. Not only that, she hits her camp on the way home from her job in North Tampa to her home on Tierra Verde and frequently makes the drive from Tierra Verde to our North Shore Location to get in an extra workout on Saturdays! Oh, and did I mention, she frequently travels out of state for work?

 

I will let you here the rest from Diane Herself:

St Pete Boot Camp & Weight Loss Workouts in St Petersburg Fl , Tierra Verde Personal Training

How long have you been doing a Fitness St Pete Boot Camp Program and why did you start?  I have attended camp 3 x per week since the beginning of the year.

 

What kinds of results have you achieved so far?  I lost a total of 20 pounds since I started. More importantly,  I am losing inches and gaining muscle ; my body looks and feels so much better.

What are the two or three biggest benefits you’ve experienced since becoming a St Pete Boot Camp Group fitness member? I like the “teamwork” aspect of the classes. Being with a group of people and sharing our ups and downs over time is priceless, encouraging and drives us to results.

 

Where did you grow up?  Washington, DC

 

Hobbies/Interests outside of camp? Traveling, visiting new places

St Pete Boot Camp & Weight Loss Workouts, Personal Training near Tierra Verde

How has your fitness level/health improved since becoming a Fitness St Pete Boot Camp I Tierra Verde Fitness group  training member? My stamina has increased a lot. I am able to exercise without hurting myself, which feels great!

 

Favorite Fitness St Pete Boot Camp I Tierra Verde Fitness group fitness  exercise? Battle Ropes, Planks, Pilates, Back Rehab – because I really need it

 

Least favorite Fitness St Pete Boot Camp I  Tierra Verde Fitness 

group  training exercise? Push-ups, Crab walking

 

How has your program compared with your expectations?I was very skeptical that this would work for me, so I have been very pleased.

 

Please describe how your Fitness St Pete Boot Camp I Tierra Verde Fitness Group Fitness Program has specifically helped you achieve success with your fitness level. While I have a long way to go still, I am confident and improving myself regularly, which is not something a lot of 55 year olds can say.

Tell us an interesting or unusual fact about yourself. I am a middle child (4 of 6), however, I was the baby for over 4 years, and was the de facto oldest for the last three children born.

What would you say to someone on the fence about making a change & committing to their goals? If not now, then when? Just showing up is ¾ of the work the rest will follow.

St Pete Personal Trainer, fitness programs

Committed To Your Success And Awesomeness,
Dianne Villano – Your Personal Fitness & Body Transformation Expert

 

P.S.  See more Fitness St Pete Boot Camp Success Stories

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Easter Weight Loss Recipes

Happy Easter  Week End from your St. Pete Personal Trainer and Body Transformation Expert for men and women over 40 !


Here at Fitness St. Pete/Tierra Verde Fitness, Holiday Week ends usually send our private training clients and group fitness program members running to us for tips on maintaining weight loss while surrounded by food, friends and … more food and alcohol.

Now, onto the reason you are here…. my best weight loss Easter Recipes !

St Pete Weight Loss Programs , Personal Trainers St Petersburg, Tierra Verde personal training

Blue Berry Muffins

Anyone who has been around any length of time has heard me say 2 things repeatedly.

1,  Muffins are the enemy

2. Eat More Protein

This causes quite a conundrum for those of us who have little time or inclination to spend a lot of time cooking or eating

breakfast during a busy holiday week end and these are a perfect way to start the day and are one of my absolute favorite recipes from our weight loss programs.

 

Servings: 6 servings
Serving Size: about 1 muffin

 

INGREDIENTS:

1 Scoop sugar free, vanilla whey protein powder (should have 5g of carbs or less)

1 1/2 cup fresh blueberries
2 ripe bananas, mashed
1/4 cup applesauce
1 egg
3/4 cups almond milk
30 almonds, chopped
1/2 tsp. vanilla extract
1/4 cup honey
1 cup oats preferably steel cut
1/4 tsp. salt
1/2 tsp. baking soda
1/2 tsp. cinnamon

 

DIRECTIONS:

  1. Preheat oven to 350 degrees.
  2. In a bowl, mix together mashed bananas, blueberries, almonds, apple sauce, egg, milk, honey, and vanilla extract.
  3. In another bowl mix together the oats, salt, baking soda, cinnamon.
  4. Line muffin tin with six liners.
  5. Spritz with olive oil
  6. Add to muffin pan
  7. Bake for 25-30 minutes
Recipe_wasavodeviledeggs

Wasabi Avocado Deviled Eggs


Cook & Prep time:
15 minutes

Chill time: 5 minutes
Total time: 20 minutes
Serves: 8 Serving Size: 2 halves

INGREDIENTS:

8 hard boiled eggs

2 Avocados
1/2 tsp Wasabi or horseradish paste (found at Asian markets) or 1/2 tsp wasabi powder + 1/2 tsp of water
Juice of half Lemon
2 Tbsp Hot Sauce
Paprika
Sea salt and pepper to taste

 


DIRECTIONS:

  1. In a large saucepan bring water to a gentle boil over medium heat. Gently lower eggs in water using tongs or a slotted spoon. Allow eggs to boil gently for 15 minutes.
  2. Peel hard-boiled eggs and cut in half length-wise.
  3. Spoon out yolks into a small bowl and mash with avocado and remaining ingredients.
  4. Put mixture into zip-lock bag and cut corner off (hole to be size of a dime)
  5. Pipe into egg white halves.
  6. Sprinkle with paprika and serve.


Exchanges:
24 grams protein, 2 Fats

St Pete Weight Loss Programs , Personal Trainers St Petersburg, Tierra Verde personal training

Bacon Lime Sweet Potatoes

Serves: 4

 

INGREDIENTS:

1/4 pound turkey bacon (225 grams)
2 large sweet potatoes (about 2 pounds/910 grams), cut into ½-inch (12-mm) cubes
4 garlic cloves, chopped
2 tablespoons coconut oil

juice of 1 lime
2 tablespoons olive oil
2 tablespoons balsamic vinegar
2 green onions, chopped
handful of fresh dill, roughly chopped
dash of red pepper flakes
dash of ground cinnamon
salt and pepper, to taste

Directions:

  1. Preheat the oven to 375°F
  2. Cook Bacon until it is slightly crispy.
  3. Drain, cool then roughly chop.*** BONUS POINTS if you cook it on your George Forman Grill
  4. In a roasting pan or rimmed baking sheet lined with aluminum foil, toss the sweet potatoes and garlic in coconut oil and roast for about 30 minutes or until slightly browned.
  5. While the sweet potatoes are roasting, whisk together the lime juice, olive oil, and balsamic vinegar. Toss in green onions, dill, red pepper flakes, cinnamon, and salt and pepper and mix well.
  6. Once sweet potatoes are finished cooking, toss them together with the dressing and bacon.

Exchanges Per Serving : 1 Serving Equals: 8.5g Pro, 1 Br, 2 Fa

St Pete Weight Loss Programs , Personal Trainers St Petersburg, Tierra Verde personal training

Sweet Potato Casserole

Serves: 4, as a side

 

INGREDIENTS :

6 large sweet potatoes, peeled and chopped into chunks
1 cup walnuts, chopped
½ cup full-fat coconut milk
1 tbsp cocoa powder

1 tbsp vanilla extract;
1 tbsp cinnamon;
2 tbsp olive oil, butter or clarified butter;
Sea salt and freshly ground black pepper to taste;

 

DIRECTIONS:

  1. Preheat oven to 350F and then start by filling a large sauce pot with water and place all the chopped sweet potatoes in it.
  2. Place the saucepan over a high-heat on the stove top and bring the water to a boil.
  3. Continue cooking the potatoes for anywhere from 15 to 20 minutes, until they are tender when pierced with a fork.
  4. Remove from heat and strain the excess water.
  5. Return the sweet potatoes to the pot they were cooked in and drizzle 1 tablespoon of olive oil, butter or clarified butter on top of them.
  6. Using a masher or hand-mixer, mash the potatoes until smooth.
  7. As you continue to mash, slowly pour the coconut milk in, followed by the vanilla extract.
  8. Transfer the mashed mix into a baking dish, or better yet, a casserole dish and set aside.
  9. In a medium bowl, toss the walnuts in the remaining oil or butter.
  10. Sprinkle with the cinnamon and cocoa powder and then give it another good mixing.
  11. Evenly cover the mashed potato mixture with the topping, put in the
St Pete Weight Loss Programs , Personal Trainers St Petersburg, Tierra Verde personal training

Chocolate Almond Butter Cups

Serves: 8-10

 

INGREDIENTS:

1 cup smooth almond butter

½ cup unsweetened shredded coconut
1 tablespoon coconut oil
1 tablespoon honey
pinch of sea salt
1 cup Chocolate Chips, melted

 

DIRECTIONS:

  1. Place almond butter, coconut, coconut oil, honey and salt in a food processor and puree until smooth and well combined.
  2. Add a spoonful of the mixture into 8-10 mini muffin tins then pour melted chocolate on top of each spoonful. (no you don’t need to grease the tins)
  3. Place in freezer for 30+ minutes until set.
  4. Use a sharp knife to pop out each almond butter cup.
  5. Store in freezer and remove 5 minutes before eating to help soften the chocolate.

If you want to take the guess work, calorie counting and stress out of achieving your goals and avoid crash summer diets , Our Signature Resolution Reboot, Spring Challenge is a done for you Success Plan with 4 weeks of done for you meal plans, tasty recipes, success manuals and unlimited access to our pros and most successful private clients and group training members in our private members only Facebook Group.

 

It’s going to teach you how to eat more, train less and turn your body into a fat burning machine while giving you the direction and accountability you need, plus you will get a ton of support . The Resolution Reboot Challenge Starts May 1st and there are 12 Spots Available. Just Click HERE to see if you qualify .

St Pete Weight Loss Programs , Personal Trainers St Petersburg, Tierra Verde personal training

Committed To Your Success & Awesomeness,

 

Dianne Villano, Your Personal Weight Loss & Body  Transformation Expert

Fitness St Pete I Tierra Verde Fitness

P.S. Hearing from our readers is the best part of my day ! Drop a comment below and let me know how these worked for you or just to say “Hi” !

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Ask Your Trainer Thursday Vol 1

ASK YOUR  PERSONAL TRAINER THURSDAY

St Pete’s Best Personal Trainers   here at Fitness St Pete/Tierra Verde Fitness  are on  a mission to get St Pete and Tierra Verde men and women over 40 into bodies that look and feel their  best.

Click HERE to Join Us  in Our Facebook Community and subscribe to tune in every Thursday at 500PM from now until Memorial day to ask questions and get the answers you need to get your best summer body ever !


Questions covered in today’s broadcast:

1. Importance of protein early in day & whether before/after workout?
2. Is it normal to have a 180% motivation change from my 20s and 30s to my 40s
3. I have a sweet tooth and it’s keeping me from reaching my goals , how do I get off sugar ?
4. I have bad knees, can I still squat

 


BLOG POSTS REFERENCED IN VIDEO:

You can get a full list and links to the blog posts mentioned in this video by visiting our facebook Community

 

If you want to take the stress out of getting a body you love this summer and avoid crash diets, pills that make you jittery and nasty shakes, our Our Resolution Reboot Spring Detox Challenge might be a good solution for you . It’s a done for you Success Plan with 4 weeks of print and go meal plans, cook book, all access pass to any of our 6 group personal training camps in 3 great locations and unlimited access to our fi fit pros and most successful clients in the private members only Facebook Group.

 

It’s going to teach you how to eat more, train less and turn your body into a fat burning machine while giving you the direction, support and accountability you need!

 

It starts April 24th and spaces are limited. CLICK HERE >>bit.ly/2pleV98 to see if you qualify for one of 12 spots. (you must be over 40 and a Tierra Verde or St Petersburg Resident)

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How To Prepare 15 Healthy Meals in Under 60 Minutes

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl

How To Prepare 15 Healthy Meals in Under 60 Minutes 

Spring is definitely here in St Petersburg and requests for personal trainers, fitness training and weight loss programs are rolling in.

 

The weather is amazing and I am seeing more runners, bikers and strollers down at North Shore as everyone starts to think

about getting into their  spring and summer clothes.

 

Zoe and I just got back from an absolutely gorgeous walk which is the first part of our normal Sunday routine. Leg workout, grocery store and food prep/planning is what comes next.

 

Most Personal Trainers  (including me) are always talking about food “prepping and planning” as the most important key to successful weight loss or optimum athletic performance. As I was out wandering around with Zoe one day,  it occurred to me that I’ve never written about how to do it quickly and easily.


I know this post is a little bit long but I promise that you will notice a difference in the way you look and feel if you read and implement these tools
.

 

Sunday is day 1 of our Fat Loss Blue Print. Shop, Prep and plan. If you haven’t gotten your free copy, you can grab it HERE .

Fitness Training St Petersburg, Florida, weight loss, personal trainers

I am definitely not a master chef as you well know if you have been around a while but, I’ve mastered a few quick, simple, and healthy meals that also support my lean, active lifestyle.

 

Here’s something that’s hard to argue with: the more meals you eat at home, the healthier and leaner you will

probably be. There are some exceptions to the rule, but for most of us, eating home-cooked meals leads to improved body composition and serious money savings. I’ve had group fitness training members tell me that they have saved MORE than their monthly membership when they started prepping and planning every week.


A time-crunched schedule is no excuse either
. Leanne (above) proved this. As a full time, working mother of an elementary aged son, she  dropped 10 pounds and 11 inches in 4 weeks once she mastered this skill .  Did I mention, as a travelling physical therapist,  she doesn’t have the luxury of a set schedule or office?


All you need to do is prep once a week for 45 – 60  minutes and you can  set yourself up to be a fat-burning machine. Leanne did it and I know you can too !

bodybuilderwithrice

When you hear the word “meal prep” what comes to mind? Most of our clients go to a dark, scary place and think of stacks of Tupperware with carefully rationed portions.

 

Personally, I think back to my fitness competitor days of huge amounts of bland chicken breasts, huge vats of rice

and more steamed broccoli than I care to remember. BLEK !

 

You can drop the perception of meal prep as the Tupperware-carrying body builders and fitness competitors  that you see at the gym, carrying their gallons of water, huge gym bags,  gulping their protein shakes and eating bland, tasteless food.

 

Instead, picture a much simpler, more realistic and better tasting version.

 

Right now, I’m going to completely change your perspective on meal prep and are going to learn some things that will probably surprise you.

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St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl

1) FAT IS GOOD. In fact, the reality is that the right fats are healthy on top of tasting great. Almonds, avocados and olive oil (examples of good fats) are fabulous ways to make food tasty AND help your body burn more fat.

Grab my list of best fat blasting, metabolism increasing foods (including fats) HERE

2) SPICES ARE YOUR BEST FRIEND and you don’t have to be afraid of using a little sea salt as long as your blood pressure is within normal ranges.

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Here Are My 4 Go To Spices:

Garlic – works with pretty much everything and I put it in pretty much everything. Fresh garlic will always be the best, but you can use garlic powder.

Sea Salt – I like to go with sea salt because it is a more pure form of processed salt.

Cayenne – Cayenne will add a little “kick” to any dish. I use it in my salads, beans and in my tuna salad and throw a dash in my chicken marinade mix.

Cumin – This is my secret weapon for most meat dishes. My favorite use of cumin is in my marinated and chicken or beef stir-fry. I also use it on popcorn and kale chips for added flavor

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Here’s a quick summary of my meal prep strategy:

Cooking healthy, fat blasting meals that taste good doesn’t have to be difficult.

 

Meal Prep Like A Personal Trainer

Shop and prepare in bulk and freeze what you can. (I use frozen fruits and veggies vs fresh and prepare a month’s worth of marinated chicken so I can just pull it out and defrost each week). I realize this may not be possible if you have a larger family or may not work if you actually like cooking. (which I don’t)

 

Cook extra servings of various proteins and chop a bunch of core veggies to use in multiple dishes. This will create the base for most of your meals.

 

Personally, I like to prep and clean everything but, you can easily save time by adding can add a few select pre-made items (sliced turkey breast, chicken breasts, bag of prepared greens, etc.) and boom, you have 80% of your meals for the week.

 

Now that doesn’t sound so terrible, does it?

 

I can hear it now, “Dianne, this is all fine and dandy but, where do I even start?”

 

Well, I’m going to let you in on my personal food prep strategy. I don’t like to cook and live alone. Leanne (and hundreds of others) are full time working moms trying to fit it all into their chaotic schedules. If we can do it, so can you :)

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First things first: you’ll need to do some grocery shopping to pick up all the ingredients

The Ultimate Grocery-Shopping List: (this is enough to cook 16 whole meals AND have easy to grab left over snacks and smoothie fixins)

Yep, that’s a peek into my very own shopping cart :)

PRODUCE:

  • 1lb total of greens. You can either buy the pre made spiniach/kale and lettuce mixes or buy them individually (pick your favorite – spinach, arugula, kale, etc)
  • Extra Kale and Spiniach (for green smoothies and kale chips)
  • 5 large carrots
  • 3 large onions
  • bag of garlic
  • 1 large celery bunch
  • 4 red peppers
  • 2 avocados
  • 1 5 lb bag of broccoli (you can buy 2 heads of broccoli if you prefer fresh)
  • 1 5 lb bag of normandy blend (you can buy cauliflower, broccoli, squash and extra carrots to chop if you prefer fresh)
  • Large Bag of frozen mixed fruit (for protein smoothies & to toss in greek yogurt for a snack)

 

PROTEIN: 

  • 5 lbs. chicken breast
  • 1 – 2  lb. turkey breast (cooked)
  • 4 cans tuna (solid white albacore)
  • 2 dozen eggs
  • Greek Yogurt

 

CLEAN CARBS:

  • Corn Tortillas
  • Quinoa
  • 5 Sweet Potatoes

 

MISC:

  • Olive Oil
  • Sea Salt
  • Pepper
  • Cumin powder
  • Cayenne powder
  • Garlic powder
  • Rosemary
  • Plain Greek Yogurt
  • Parmesan cheese
  • Pop Corn kernels (to use in an air popper or stove top)

 

BASIC COOKING SUPPLIES:

  • 3 large cooking trays or baking dishes
  • 1 large pot
  • 1 medium pot
  • 2 large bowls
  • 4 small bowls
  • Knife
  • Chopping board
  • Plastic containers (if you want to portion meals  out to save time during the week)

Meal Prep Instructions :

Set up a timer for 45 minutes.

Remove all of your groceries from your fridge and cabinets.

Prepare yourself to make tuna salad, egg salad, baked marinated chicken, parmesan roasted veggies, and a roasted turkey salad.

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl
STEP 1: Pre-heat the oven to 400 degrees, and heat the pots of water to a boil

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl
STEP 2: Place the chicken breast in a large Ziploc bag. Add 4 tbsp of oil olive, and 2 tbsp Greek yogurt, cayenne, garlic powder and rosemary . Mix well so every breast is well coated in the marinade. Set aside for 10 minutes to marinade the chicken.

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl
STEP 3: Place  eggs into the pot of (almost) boiling water. 8 (or more depending on your needs) will be used for egg salad . Boil extra to keep as quick, handy snacks. Simmer the eggs for about 8 minutes. Cooking tip: Placing eggs into hot water will make the peeling process much easier down the road and boil eggs.

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl
STEP 4: Place the Quinoi into the boiling water and cook following the package recipes. If I don’t use a separate recipe, I cook it with cumin, salt and pepper.

If you want to get a little fancier, use my favorite  Quinoi Recipe for weight loss

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl

STEP 5: (Loosely chop the broccoli, cauliflower, squash and carrots into large chunks if you chose fresh) Spread your veggies among 2 cooking trays or baking dishes. Sprinkle with olive oil, salt, pepper and rosemary. I do one tray of normandy blend and one tray of plain broccoli to use elsewhere.

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl
STEP 6:  Transfer chicken from Ziploc bag into baking dish. Place chicken, broccoli and cauliflower into the oven. Set the oven timer to 20 minutes.

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl
STEP  7: Dice peppers, onions, cucumber, celery and carrots and set aside in separate small bowls.

 

STEP 8: Place tuna into large bowl and add half the chopped onions and celery. Add 2 tbsp of Greek Yogurt. Add salt, garlic powder, black pepper, cumin, and cayenne powder. Mix well and place in fridge. Your tuna salad is done.

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl

STEP 9: Mix large bag of greens in a large bowl (or cut and clean greens) with chopped peppers, carrots, onions, and cucumbers. Chop turkey breast slices into 1-inch pieces and toss into salad. Set aside. Your roasted turkey salad is done.

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STEP  10: Remove the pot with eggs from the heat and run under cold water for 30-60 seconds.

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl
STEP 11: Peel eggs and mash them in a large bowl with the rest of the chopped onions and celery. Add 2 tbsp of Greek yogurt. Add salt, garlic powder, cumin, and cayenne powder, and mix until well-blended. Your egg salad is done.

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl
Step 12: Remove Quinoi from stove and set aside Your Quinoi is done

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl
Step 13: Remove the veggies from the oven after 20 minutes. Sprinkle with parmesan cheese. Your parmesan roasted veggies are done.

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl
STEP 14: Remove chicken breast 5 minutes later (for a total of 25 minutes of bake time). Your baked marinated chicken is done.

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl
STEP 15: Take a big breath. You’re completely done.

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl

Recipes: Putting It All Together

Now   you have  6 different meals with enough food to make 16 meals.

 

  •  8 Roasted chicken breasts
  • 2 large trays of roasted vegetables
  • 4 cups of Tuna salad
  • 4 cups of Egg salad

I am pretty lazy and don’t mind eating the same main meal every day. I usually have chicken, quinoa and veggies for lunch or a huge salad and potatoe,  a protein smoothie somewhere along the line with quinoa or a potato  and greek yogurt with fruit and chopped almonds or a smoothie  but I wanted to give you some meal ideas that I have used in the past.

 

Meal Ideas:

Fajitas 2 ways

• Pick your protein:  Chicken breast or  Turkey breast and follow this 10 minute, tasty and totally healthy  fajita recipe  from our Ultimate Fat Blasting Cook Book.

foodprep_bigasssalad

Big-Ass Salad, 4 ways


Instructions:

Pick your protein. 1) Chicken breast, 2) Egg salad, 3) Tuna salad, or 4) Turkey breast

• Prep a large plate with the pre-mixed salad (from step 9 above). Place 6-8 ounces of protein on top of salad. Add ¼ of a large avocado.

Quick and easy dressing: Mix 1 TBSP olive oil with a splash of balsamic vinegar. Add the juice from a fresh lime or lemon and mix well.

You can also spice up your salad with the following easy add-ons: Sunflower seeds, Feta cheese, Sliced almonds, Peanuts, Olives, Diced apples.

** Just remember: all of those items with the exception of the apples should be counted as fat servings.

This particular salad is a lazy Dianne Original. I add a cup of mixed beans for some clean carbs to make it a one dish meal.

Mix and Match For Different Meals.

The best part about meal prep mastery is that once you have a solid foundation of the proteins and veggies, you can mix-and-match to find  winning combos that you and your family will  love.

Maybe you want to add some tortilla chips to your salad?

Maybe you want some extra carbs, so you bake a huge potato or some quinoia to go with your pre-made protein and veggies?

The options are really endless.

As long as you’re eating protein and veggies with each meal, you’ll have a solid foundation to live a fit, healthy lifestyle while saving money and turning your body into a fat burning machine !

This one rule alone will have a dramatic effect on how you feel, how you look, and how you think.

Drop a comment  and let me know what you think or come join our free facebook group Transform St Pete and let us know if you have any questions or to share pics of your masterpieces ! Here is mine from last week :) I am super lazy so just portion out my chicken, 1/2 c quinoia and roasted veggies into individual bowls.

 

MORE FROM Fat Loss U: How to Fix Your Slow Metabolism in 5 easy Steps

                                                   The Secret To Eating More & Losing Weight

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———->>>> Click HERE to find out more about  our proven step-by-step method for eating more, training less and getting massive results <—-

I look forward to helping you be the best YOU can be !

Committed To Your Success & Awesomeness

Dianne Villano , Your Over 40 Body Transformation Expert

P.S. Have you met our Member Of The Month and Total Body Transformation 2017 Winner, Leanne the almost 50 full time working mom who was ready to accept lack of energy, slowing run times and aches and pains as a “part of getting older”? Check out her inspiring  Fitness Training Transformation Story 

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How To Create A Healthy Weight Loss Plan in 4 Easy Steps

weight loss programs st pete Fl , Personal Training Tierra Verde

How To Create A  Healthy Weight Loss Plan in 4 Easy Steps

As a  weight loss coach and personal trainer  in Florida  for over 20 years, I don’t think I’ve gone a day without someone asking me about weight loss programs  or the “secret” to designing a sustainable Healthy Weight Loss  Plan that doesn’t include pills or starvation. 

 

If you’ve been around a while, you know our mantra is  “Eat Smarter Not Less” ,  and you might have even seen the seemingly impossible results from the raving fans in our  St Pete Group Fitness Programs.

If you have read any of my other posts or know someone who has gone through one of our weight loss programs  you know  we do not count calories , restrict food groups or eliminate “bad foods” here at Fitness St Pete/Tierra Verde Fitness.

 

That said, if you want to learn how to eat smarter not less, you  should have a basic idea of what your body needs to reach your goals in order to be sure you are eating enough to fuel your body’s needs, avoid starvation and binge eating and, of course, be more easily able to identify when you are eating from habit not hunger.

STEP 1:  

Calculate your BMR (Base Metabolic Rate) 

This is an approximation of calories your body needs to survive each day with minimal activity.

 

There are hundreds of online calculators to calculate BMR  and caloric needs.  We have a community on myfitness pal . You can go HERE  to calculate your BMR  and feel free to look us up (dianne@mypersonalfitnesscoach.com) and request to join us.

 

If you prefer to do it by hand, want to know how they are calculated  or just like to geek out with numbers we use the  Mifflin St. Jeor Equation

For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

STEP 2:  

Apply an activity factor to determine your total daily energy (calorie) expenditure 

The only factor omitted is lean body mass. Leaner bodies need more calories than less lean ones. This equation will be fairly accurate for all but the very muscular (will under-estimate calorie needs).

If you are sedentary:(little or no exercise) : BMR x 1.2

If you are lightly active: (light exercise/sports 1-3 days/week) : BMR x 1.375

If you are moderately active: (moderate exercise/sports 3-5 days/week) : BMR x 1.55

If you are very active: (hard exercise/sports 6-7 days a week) : BMR x 1.725

If you are extra active: (very hard exercise/sports & physical job or 2x training) : BMR x 1.9

EX: If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight. 

STEP 3: 

Determine Your Energy Needs Based on Your Goal


If you want to maintain your weight without making any changes
or simply want to reshape your body:  skip straight to step 4

If you want to gain  weight or need extra calories for endurance sports:  add 500 – 1000 calories

If you want to lose weight and body fat: subtract 500 calories. (Don’t fool yourself into thinking cutting more will enable you to lose fat faster, You  can read  “Why Counting Calories Is Making You Fat” to learn why this is a sure fire way to gain your weight back plus a few)

STEP 4:  

Pick Your Calories & Find Your Corresponding Exchanges

 

Calories   1200 (this should only be used for calorie staggering purposes and not as a continuous daily intake)

Servings Per Exchange group: 

Protein G :                                          93 g
Starchy Carbs:                                    3
Fruits:                                                    3
Veggies:                                                 4
Fats:                                                        5

 

Calories – 1500

Servings Per Exchange group: 

Protein G :                                        105 g
Starchy Carbs :                                   4
Fruits:                                                    3
Veggies:                                                 4
Fats:                                                       5

 

Calories – 1600

Servings Per Exchange group: 

Protein G:                                         138g
Starchy Carbs:                                    5
Fruits:                                                    3
Veggies:                                                 5
Fats:                                                       6

 

Calories – 1800

Servings Per Exchange group: 

Protein G:                                         150g
Starchy Carbs:                                    6
Fruits:                                                    4
Veggies:                                                 5
Fats:                                                        7

** If you are a Transformation Challenge participant or Group Fitness Training Member, a printable list of best and worst foods and exchange/calorie list is available in the Private Group :)

You can read How To Lose Weight Without Counting Calories or Being Hungry for a list of best fat burning foods in each group and how much equals a serving.

 

Check out one of my fav recipes Mexican Chicken Skewers W/ Quac to see how delicious a properly balanced meal can be !

 

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Committed To Your Success & Awesomeness,

Dianne Villano, Your Personal Body Shaping Expert

Fitness St Pete I Tierra Verde Fitness

 

P.S. Hearing from our readers is one of the best parts of my day. Drop a comment if you have any questions or come join us in our FREE Facebook Community Transform St Pete. Just click HERE to join.


P.P.S.
Have You Met Mike ? This over 55  hard charger  took control of his food, body and health after years at a desk left him overweight and unhealthy! You can check out the inspiring story of his mind and body transformation HERE 

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How To Lose Weight Without Counting Calories Or Being Hungry

Weight Loss Programs St Petersburg Fl, Tierra Verde Personal Trainers

How To Lose Weight Without Counting Calories or Being Hungry

HAPPY SPRING from your Go To Personal Trainers for busy men and women over 40 in St Petersburg & Tierra Verde !

 

In 20 years as a personal trainer and 10 years before that in other aspects of the industry running fitness and

weight loss programs, of the biggest reasons I’ve seen for people being unable to follow through on reaching their weight loss or fitness goals is the belief that they have to “count calories” or follow a structured “diet”  to be successful.

 

If you want to spend the rest of your life counting calories or jumping from diet to diet hoping you will find the “magic” one that will keep the weight off you do NOT want to read this.  Otherwise, read on.

 

MORE FROM FAT LOSS U: Why Counting Calories Is Making You Fat

 

EXCHANGES & The 90/20 RULE are THE KEYS to losing more weight without counting calories, being hungry or giving up your favorite foods.

 

For years I been saying that  Americans are overweight because of “portion distortion” & a bad relationship with food. We have become such an “on a diet” “off a diet” “good food”/ “bad food” society that we  have lost all grip on the reality of what constitutes an actual single serving of a food or what a nutritionally balanced food plan even looks like.  

 

Aside from portion distortion and overly restrictive diets, not all calories are created equal. Different macronutrients are processed by the body differently and chemical and preservatives also impact the way a “calorie” is processed.

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If you have done one of our challenges or  have bought  The Ultimate Fat Blasting Cook Book, you will notice the line “Exchanges per serving” under each recipe. This is simply the number of servings from each food group comprising your recipe. (Since all not calories are created equal, this is a more meaningful and easier way to “count calories”) . It will allow you to customize the program to your individual lifestyle,

budget and taste and will teach you portion control and how to create healthy, balanced food plans for life.


Learning exchanges and following the 90/10 rule is the key to never having to count calories again while continuing to achieve and maintain results. It will also allow you to eat virtually anything you want for the rest of your life without fear or guilt, it’s as simple as that. 

 

Weight Loss Programs St Petersburg Fl, Tierra Verde Personal Trainers, Tierra Verde Personal Trainer

Exchanges: What they are & how to use them to lose weight and keep it off for ever.

If you master this 90 % of  the time and eat the right amounts of fat blasting, nutrient dense foods , the other 10%  won’t matter and you will be living in a body that looks and feels better than it has in years (maybe ever) .

“Serving” defined: A serving isn’t just the amount you put on your plate. A serving is really a specific amount of food, defined by common measurements such as cups, ounces or pieces.

 

“Portions” are simply the number of servings from each of the Food Groups that you are allocated each day to achieve your fitness goals. (ie; lose fat, gain muscle, maintain your healthy weight, improve sports performance)

 

Here is a list of the “best” (fat blasting, nutrient dense) foods in each of your groups along with HOW MUCH equals a single serving. 

You will want to eat the foods on this list 90 % of the time and you can eat whatever you like the other 10 %. Most of our personal training clients and group fitness training members follow their food plans 5 1/2 days and enjoy their favorite foods 1 day and 1 meal per week.

 

Pay particular attention to the actual SERVING size of each item. You may be in for quite a surprise.

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LEAN PROTEINS:  

These are your highest protein per calorie food.
It is ok (and encouraged) to eat a double portion of any of these (with the exception of eggs)

  • 7 egg whites 21 g Pro
  • 2 eggs whole 12 g Pro + 1 Fa
  • oz chicken breast 24 g Pro
  • 4 oz turkey breast                                           26 g Pro
  • 2 oz top round steak (very lean red meat)  18 g Pro + 1 Fa
  • 3 oz salmon (fresh or canned )                       20 g
  • 3 oz tuna (fresh or canned)                            23 g Pro
  • 3 oz tilapia and other white fish (lean fish)  23 g Pro
  • ½ C greek yogart                                            20 g Pro
  • Whey Protein, no sugar added                      25-30g Pro < 5g Carbs

**NOTE: Check labels as the nutrition on greek yogurts vary greatly. This number is from Chobani Vanilla which I use.

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FRUITS: (fresh or frozen)

Serving size: ½ or ½ C

  • raspberries
  • blackberries
  • blueberries
  • melons
  • apples
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weight loss programs st petersburg fl, tierra verde personal trainers
weight loss programs st petersburg fl, tierra verde personal trainer

VEGGIES:  (fresh or frozen) 

Serving size: 1 C raw, ½ C cooked

  • spinach
  • kale
  • broccoli
  • brussels Sprouts
  • asparagus
  • peppers (green or red)
  • tomatoes (yes, iIknow technically its a fruit)
  • squash

STARCHY CARBS

Serving size: ½ c or ½

  • old fashioned rolled or steel cut oatmeal (unsweetened)
  • yams or sweet potatoes
  • beans, peas and legumes
  • quinoa (and other less common grains – spelt, amaranth, etc) ** 1 serving is ¼ C
  • corn tortillas
  • pop corn (kernal, air popped or stove top) ** 1 serving is 4 C popped
  • bread made with non wheat (no added sugar)  ** 1 serving is 1 slice

MORE FROM Fat Loss U : 9 Sneaky Sources Of Sugar

FATS:

Serving Size: 1 tsp unless otherwise listed

  • olive Oil
  • almonds, 8
  • pistachios, 16
  • walnuts, 2 or 4 halves
  • avocado, ¼
  • butter  *** limit to no more than 2 servings/day

*** Avoid :  salad dressings especially “diet” which are loaded with fat storing, hormone ruining ingredients like processed sugars and preservatives.

***Substitute : fresh spices, Olive Oil & balsamic vinegar

Now that you have the basics, you are ready for  How To Create A Healthy Weight Loss Plan in 4 Easy Steps. 

MORE FROM FAT LOSS U: How To Speed Up Your Slow Metabolism in 5 Easy Steps

 

———->>>> Click HERE to find out more about  our proven step-by-step method for eating more, training less and getting massive results <—-

Personal Trainers St. Petersburg FL, Tierra Verde Personal Training

Committed To Your Success & Awesomeness,

Dianne Villano, Your Personal Body Shaping Expert

Fitness St Pete I Tierra Verde Fitness

P.S. Hearing from our readers is one of the best parts of my day. Drop a comment if you have any questions or just to let me know what you think about this or let me know a topic you want me to write about!

 

P.P.S.  Have you met Heather, the over 40 full time working mom tired of the ups and downs of yo yo dieting? Check out the amazing results she got with her personal trainers HERE 

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Why Counting Calories Is Making You Fat

St Pete Group Fitness Programs, personal trainers st pete , Personal training Tierra Verde

The Big Calorie Lie: Why Counting Calories Is Making You Fat

HAPPY SPRING from your Go To Personal Trainers for busy men and women over 40 in St Pete & Tierra Verde !

 

I just love this time of year with the humidity free coolness to the air and the extra hours every night to enjoy all that St Pete  has to offer. People are pouring into our st pete boot camp group fitness and weight loss programs as spring and summer’s skin bearing clothing starts to bring thoughts of “dieting” into their heads. 

 

1 Bag of Skinny Pop Popcorn: 150 calories, 100 Calorie Yogurt, Fat Free Dressing: 10 calories. Sound familiar?

If you are reading this, you’ve probably tried cutting and counting calories to lose weight or you might have even done so under the advice of a personal trainer and,  It worked great …. until it didn’t and you gained all of those pounds back plus a few. If this sounds familiar, you are not alone.

 

For years I’ve said Americans are overweight because of “portion distortion” and too many “diet foods”. I founded Custom Bodies (Now Fitness St Pete I Tierra Verde Fitness) 20 years ago on the principles of serving sizes and exchanges based on food groups, teaching people how the “calories” from their foods equated to servings from different groups and how to eat proper portions.

 

After about 15 years as a personal trainer, I started to notice a disconnect between research and what “experts” (including myself) were teaching others about calories. I became fascinated and it led me to more in depth research. As I tested out my “theories” on our private training clients and group fitness members, I knew I was onto something. People were losing tons of fat and inches, obliterating carb cravings and finding themselves amazed if they did log their food into their ap and saw how many “calories” they were actually eating.

 

“Count Ingredients not calories”  became our mantra and it revolutionized the way our clients were eating and thinking about food ! “Eat Smarter Not Less” became  our new tagline and the rest, as they say, is history.

 

So, here are the 5 biggest lies I’ve discovered about “counting calories” and the facts that will set you free from ever having to count another one while you achieve a body that looks, feels and performs better than it has in years (maybe ever)!

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1. You Think Calories are a magical thing and simply cutting them from food and increasing them from activity will magically help you achieve a body that  looks and feels amazing

FACT: While it sounds good in theory. The reality is that Americans spend 4 BILLION dollars a year on diets based on calories and gadgets designed to track

calories  and we are becoming more obese and unhealthy by the decade.


Calories aren’t a mythical, magical creature. Essentially,they are nothing but a measure of how “energy” a food contains or your bodies spends during activity.


FACT
:
Calories don’t tell the whole picture. I can put “enriched wheat flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), palm and canola oil and modified palm oil, cocoa, corn starch, corn flour, corn syrup, salt, baking soda, natural and artificial flavor, soy lecithin,  ammonium bicarbonate,” into a package , label it ‘fit and active” because it only has 100 calories.

From Scientific American: Science Reveals Why Calorie Counts Are All Wrong

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2. You Think All calories are equal.

FACT: Not all calories are created equal. Different macronutrients (carbs, fats, proteins) are processed by the body differently. Chemicals and preservatives also impact the way a “calorie” is processed and utilized by your body.

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3. You Think Eating 1000 or 1200 calories or less will make you thin, lean and have you in a body you love because every major magazine, diet book and diet  food company revolves around the 100 or 1200 calorie diet.

FACT:  These numbers are pretty arbitrary based on the “average” metabolic rate of a given person based on nothing

other than age, weight and gender. They do not take into account individual activity level or those who want to add lean muscle while they strip fat. (HINT: if you are a woman over 30 or a man over 45, you WANT  to ad muscle whether your goal is to be “slim” , “toned” or “muscular”)

There is nothing particularly wrong with a 1200 calorie food plan for short periods of time as long as your macro nutrients are in the correct balance for optimum nutrition and maximization of TEF.


More From Fat Loss U
: How To Speed Up Your Slow Metabolism In 5 Easy Steps 


FACT:
Counting calories leads to failure more often than not and usually leaves people fatter than they were before they started their last “diet”. The majority of the people with whom I’ve worked over my 20 year career as a personal trainer are women who were consuming 1000-1200 calories while they were “dieting” and men taking  in 1400 – 1600 calories. They would lose some weight and then gain it all back…… over and over and over.

If you starve yourself, your body slows down  your metabolism, burns muscle and stores fat. There are also endocrine and other issues which are the topic of a graphic I am creating at the moment.

If you have done one (or many) low calorie diets, you’ve probably noticed that when you started eating “normally” again after a  you gained all of your weight back .. plus a few.


Why?

Because your decimated your metabolism and burned muscle for energy. If this is you, you are not alone. Recent statistics put 77 % of Americans in the  “overweight” category and over 30% in the “obese” category.

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4. You think all you have to count calories and go on a 1000 or 1200 calorie a day diet one more time be and “be disciplined” to make it work this time.

Our clients have often heard me say “Weight Is Just A Symptom Of Lifestyle”. Basically, “Dieting” only tackles the symptom (being over weight and or associated health issues) instead of handling the underlying cause (e.g., what’s keeping

you from being at an ideal weight, unhealthy habits and lifestyle)
It’s a pardox of sorts because “dieting” in and of itself with calorie restriction,restriction of entire wholesome food groups and consumption of processed, chemical laden foods, is a VERY unhealthy habit.


Think of it like a clogged bathroom tub.
You call the plumber to come fit it he tells you the cure for your clogged tub is to stop using the tub. His solution fixed the symptom (the tub is not going to overflow) but not the cause (what’s causing the clog?). The cause of that clog in your “plumbing” is eating poor quality foods that throw your fat-burning, appetite-taming hormones out of whack and not moving enough.

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5. You think that tracking, monitoring and counting calories will reduce the stress of weight loss


FACT:
Counting Calories makes you stressed.

In a  study from NCBI, researchers assigned healthy women into four groups. The researchers found that monitoring increased psychological stress, but restricting increased

physiological stress (cortisol levels) even when the subjects felt no psychological stress. In other words, your body is still  stressed out by dieting even if you don’t feel unhappy about it.

 

Chronic stress is the worst nightmare of someone who wants to lose weight. It deranges everything from your gut flora to your skin to your immune system on TOP of increasing your cortisol levels which will have a negative effect on your fat loss efforts. If you’re stressing over your diet, it’s undoing t least some (if not all) of the health benefits of the diet itself.


If you want to take the guess work, calorie counting and stress out of achieving your goals and avoid crash summer diets , Our Signature Resolution Reboot, Spring Challenge is a done for you Success Plan with 4 weeks of done for you meal plans, tasty recipes, success manuals and unlimited access to our pros and most successful
private clients and group training members in our private members only Facebook Group.


It’s going to teach you how to eat more, train less and turn your body into a fat burning machine while giving you the direction and accountability you need, plus you will get a ton of support . The Resolution Reboot Challenge Starts April 17th and there are 12 Spots Available. Just
 Click HERE to see if you qualify .

Personal Trainers St. Petersburg FL, Tierra Verde Personal Training

Committed To Your Success & Awesomeness,

Dianne Villano, Your Personal Body Shaping Expert

Fitness St Pete I Tierra Verde Fitness

P.S. Have you met Heather, the over 40 full time working mom tired of the ups and downs of yo yo dieting? Check out the amazing results she got with her personal trainers HERE 

- - - - - - Exercise, Fat Loss - - - - - -

How To Fix A Slow Metabolism in 5 Easy Steps

Personal Trainers St Petersburg Fl, , Tierra Verde Personal Training

How To Fix Your Slow Metabolism In 5 Easy Steps 

Happy Spring from your go to Personal Trainers here at Fitness St Pete I Tierra Verde Fitness !

As a personal trainer and weight loss coach in Florida  for over 20 years, I don’t think I’ve gone a day without someone asking me about weight loss workouts or the “secret” to losing weight.

 

More often than not, the topic of conversation at our group fitness training camps is “slowing metabolisms”.

IF you are like most women over 30 or men over 40 , the words “I can’t lose weight because of my slow metabolism” or “I’ve done everything and I just can’t lose weight” have probably come out of your mouth at least once and probably more than once :)

 

Being a woman over 45 myself (I just turned 49),  I can promise you that fixing a slow metabolism is much easier than you might think and it doesn’t involve hours of tedious cardio, “eating well”, starving yourself or working out 6 days a week.

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If you’ve been around a while, you know our mantras are “Eat Smarter Not Less” , “Train Smarter Not More” and you might have even seen the seemingly impossible results from the raving fans in our  St Pete Group Fitness Programs.

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In the last 10 years, research has shown us three very important

things about eating and exercising for fat loss and increasing metabolism.

 

There are simple ways to rev up your metabolism  so that you can eat more, train less and look better than you have in years(Maybe Ever). Right now, I’m going to let you in on the “secrets” of how our private clients and group fitness training members drop a dress size every 3-4 weeks training 2-4 times a week and eating their favorite foods.

 

STEP 1: Stop obsessing  about how many calories the machine or ap says you’ve burned during your workout. It’s all about MAXIMUM calorie burn and EPOC if you want to speed up your metabolism and burn more fat with less workout time.

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STEP 2:  Get off the Elliptical, treadmills and steppers for good and stop with the hour long walks and endless running and biking. 

 

If you want to get rid of that stubborn fat from your butt, thighs and arms, lose those last 10 -15 lbs and speed up your metabolism, you MUST STOP with the steady state cardio immediately and pick up some weights (or your body weight).

This means no more walking on treadmills or outside, elipticals or steppers, period. Conventional aerobic exercises are not very effective ways to lose weight and will train your body to STORE fat on top of inhibiting your fat burning hormones.

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STEP 3:  Switch out those long, boring hours of steady state cardio for fat blasting high intensity interval training.

High Intensity Interval Training can help you burn more fat by increasing your metabolic rate, even after your workout has finished. (EPOC).

Partner Squat/High Knees are One Of Our Fav HIIT Exercises

According to A study conducted by Wilson et al. From the University of Tampa, FL, “When you add in low intensity steady state cardio you get a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and that became their new set point to what they had to do just to maintain. Steady state cardio with a low calorie diet is terrible for fat loss and could cause muscle loss. During a low calorie diet, steady state cardio is more catabolic (muscle wasting) towards muscle as opposed to High Intensity Interval training being much more muscle sparing.”

Wilson, et al. Concurrent Training: A Meta Analysis Examining Interference of Aerobic and Resistance Exercise. University of Tampa, FL. J Strength Conditioning.

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Another great study from ncbi explains why we ONLY do interval type training with most of our clients. In the case of our weight loss workouts , body weight and resistance exercises take the place of the slower paced cardio which gives us more bang for our time adding metabolism boosting, butt lifting, strength building, looking better naked resistance training.

 

Doing hours and hours of ”cardio” each week is a great way to go nowhere in your fat loss program while wasting a lot of time and most likely incurring injury. .

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Unless you have nothing better to do with yourself than spend 5 plus hours a week working out with minimal results , (which, long term lead to joint damage on top of fat storage) there are far more effective ways to reach your goals.

Weight Loss Workouts St Petersburg Fl

STEP  4:  Lift Heavy Things and Use More Muscles: 

 

Lifting your body weight or heavier weights using total body movements leads to urning more calories after the workout when compared to old school lifting programs or cranking out rep after rep with a light weight. (and you don’t need fancy equipment or a gym membership to do it)

The more muscles you use during an exercise, the more calories you burn during your workout and after. A study of women showed that when they used heavier weights and lower reps for compound movements, they burned more calories in the hours after training. This is called EPOC. (Exercise post oxygen consumption)
Grab our most popular  Fitness St Pete Boot Camp Group Training Workout   FREE

Kneeling Chest Presses are one of our favorite fat blasting, body sculpting exercises!

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Step 5:  Eat To Burn More Fat  – 

The thermic effect of food tells us that all calories are NOT created equal. While it is important to have a basic idea what you are putting into your

body, what’s MORE important are the TYPE of calories you are putting into your body. More Protein and whole foods, plenty of monounsaturated fats and limiting processed foods is a great place to start to turn your body into a fat burning machine !

 

More From Fat Loss U:  The Secret To Eating More & Losing More Weight

Other Sources: https://www.ncbi.nlm.nih.gov/pubmed/16002798 , https://www.ncbi.nlm.nih.gov/pubmed/23176325 , https://www.ncbi.nlm.nih.gov/pubmed/22710610 , https://www.ncbi.nlm.nih.gov/pubmed/22720138 , https://www.ncbi.nlm.nih.gov/pubmed/19623201

Weight Loss Workouts St Petersburg Fl

If you want to take the guess work, calorie counting and stress out of achieving your goals and avoid crash summer diets , Our Signature Resolution Reboot, Spring Challenge is a done for you Success Plan with 4 weeks of done for you meal plans, tasty recipes, success manuals and unlimited access to our pros and most successful private clients and group training members in our private members only Facebook Group.

 

It’s going to teach you how to eat more, train less and turn your body into a fat burning machine while giving you the direction and accountability you need, plus you will get a ton of support our Signature Resolution Reboot Challenge Starts April 24th and there are 12 Spots Available. Just Click HERE to see if you qualify .

I look forward to helping you be the best YOU can be !

 

Committed To Your Success & Awesomeness

Dianne Villano , Your Over 40 Body Transformation Expert

 

P.S. Have you met our Member Of The Month and Total Body Transformation 2017 Winner, Leanne the almost 50 full time working mom who was ready to accept lack of energy, slowing run times and aches and pains as a “part of getting older”? Check out her inspiring transformation story  HERE

Dianne Villano

Your Personal Body Shaping Expert

Hello, my name is Dianne Villano. I help busy men and women over 35 who struggle to look and feel their best and teach them how to eat more, train less, and get better results than they’ve ever experienced.

St. Pete & Tierra Verde residents come to me when all else has failed and they have reached a breaking point of finally being ready to achieve the body of their dreams.

Raving Fans

"I didn’t think this weight loss program would be so easy! I dropped 20 pounds eating deliscious foods and working out 3X/week. I know I keep saying that but it’s true! At 63 years old I thought I’d never look and feel this good again! Seriously, I feel like 40 now" - Pattie A, Tierra Verde, Fl

"As a 10X full Ironman finisher, I foolishly came in thinking it would be easy given my background and boy was I wrong. Every time you think you’re getting the hang of it Dianne adds an extra twist to increase the difficulty . I lost 10 lbs and my strength increased." - Tony S , St Pete. Fl

"I had my doubts when I came in on the 14 day rapid results program, however I have become a true believer in the program. In 2 weeks, I had already begun seeing results, both physically and mentally. I feel better, make healthier food choices (most of the time), and am excited for every workout. I thoroughly enjoy the group setting and I appreciate the opportunity to develop new friendships with the other group members!" - Caren, St Pete

"After interviewing a number of different trainers, I met Dianne. My initial impression was that she was knowledgeable in her field and extremely enthusiastic. Being a physician, it was very important that I work with a trainer that had a solid understanding of the science behind the exercises, understood the importance of a multifaceted approach to to a wellness a lifestyle, including not only the physical exercise regimen but also the n nutritional and psychological aspects of their client in order to help them achieve a sustainable, healthy lifestyle for the long haul The bottom line is this: If you a are serious and committed to getting yourself in shape and developing a healthy a and sustainable nutrition and fitness program, then Custom Bodies is where you need to go….It’s as simple as that." - Dr. Michael Sprintz

14 Day Rapid Results

TRANSFORM ST PETE

Get fitness tips, recipes, workouts, weekly challenges and contests and 24/7 access to our fit pros and most success ful private clients and group members .. FREE. Just click HERE to join.