Fat Loss University
Blog of St Pete & Tierra Verde's Number 1 Fitness Expert
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Weight Loss Program Recipe I Chicken Avocado Salad

weight loss programs st petersburg, fl , personal trainers st petersburg

Chicken & Avocado Salad 

As a fitness professional who specializes in weight loss programs in St Pete & Tierra Verde  for busy men and women over 40, not a day has gone by in the past 21 years that I’ve not been asked for a quick and easy weight loss recipe that tastes great .

 

If you have been around for a while, you know that Fitness St Pete I Tierra Verde Fitness has become the go to place for amazing weight loss results through using science based food plans that keep you full while turning your body into a fat blasting machine and it’s primarily because of the amazing recipes included in our programs.

I wanted to share one of our most popular recipes to date because it is tasty, filling and contains lots of MUFAS to help your body burn more fat.

 

MORE FROM FAT LOSS U: How To Eat More & Lose More Weight


Serves 8: 

Ingredients:

 

4 avocados – peeled, pitted and diced
1 pound grilled skinless, boneless chicken breast, diced
1/2 cup finely chopped red onion
1/2 cup chopped fresh cilantro
2 stalks celery, finely chopped
Balsamic Vinegar To Taste

 

Directions: 

 

In a medium bowl, combine the avocado, chicken, onion and cilantro.
Pour the balsamic vinaigrette over everything, and toss lightly to coat.


Exchanges  per serving
:   
 17g Protein, 2 fats


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

 

Committed To Your Success & Awesomeness, 

Dianne Villano, Your Personal Fitness & Body Transformation Expert

 

P.S. Hearing from our readers is the best part of my day ! Drop a comment and let me know what you think

P.P.S. If you have a favorite fat burning recipe (or just want to be part of an amazing group of supportive and busy group of fitness minded people)  be sure to it share it in our FREE Facebook Community Transform St Pete 
                                                       

- - - - - - Lifestyle, Member Spotlight, Mindset - - - - - -

Fitness Training And Group Classes I Member Spotlight Rachael Pathe

Member Of The Month June & Resolution Reboot Challenge 2017 Winner: Rachael Pathe 

St Pete Fitness Training, Group Classes St Petersburg, Personal Trainers Tierra Verde

 Over 40 Ready To Reclaim Her Body Stay At Home Mom 

“I have been trying
to do this on my own for over 6 years. I have accomplished more in 6
weeks  with my Fitness St Pete Fitness Training Program than I have in 6 years”

 

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

 

Having read everything she could get her hands on and trying every new trend, she was left with a body that had injuries and a history of programs that worked … until they didn’t.

 

Rachael came to Fitness St Pete I Tierra Verde Fitness for our Resolution Reboot Spring Detox Challenge in April with a determination that was rivaled only by the number underlying injuries and muscle dysfunction.

 

When I say determined, I mean REALLY determined … eye of the tiger Rocky fighting the Russian level of determination. She started out by doing EVERY mental and physical exercise given to her.  Of the 28 Days of her challenge, she traveled almost half of them and still made it work. When her schedule wouldn’t permit her to make it

to her “regular” group, she traveled to Tierra Verde to get her workouts in.  When most people would have been seeing reasons why they “couldn’t”, she found ways she “could”.

 

I will let you hear the rest from Rachael herself!

St Pete Fitness Training, Group Classes St Petersburg, Personal Trainers Tierra Verde

Where did you grow up? Panama City, FL

 

Tell us an interesting or unusual fact about yourself.  In 1992 I knew I wanted to meet and speak to Jane Goodall one day and facilitate one of her Roots and Shoots groups for kids. It took over 20 years to accomplish these goals, which seemed impossible at the time.

Don’t ever give up on your dreams, do what it takes to make them happen and make them worth every year it took for you to get there.

How long have you been doing a

Fitness St Pete I Tierra Verde Fitness program and why did you start? 6 weeks, I started after seeing my friend Leanne’s amazing results and hearing how much better she felt after starting this program.

St Pete Fitness Training, Group Classes St Petersburg, Personal Trainers Tierra Verde

How has your fitness level/health improved since becoming a Fitness St Pete Group Personal Training Member? I am stronger, I know how to eat even healthier and am more fit (without injuries) than I have been in years.

 

What kinds of results have you achieved so far? I have lost inches and

am becoming stronger (doing more push ups, plank is not as shaky as it was and the caterpillar crawl warm up is no longer shaky or painful), all without fear of injuring myself. My clothes are no longer tight and are starting to get loose.

 

What are the two or three biggest benefits (they don’t have to be fitness related) you’ve experienced since becoming a group fitness training member? Learning how to eat to build muscle without starving myself. Working out more efficiently and without this fear of hurting myself.

 

How has your program compared with your expectations? It has exceeded my expectations. I truly enjoy the program.

St Pete Fitness Training, Group Classes St Petersburg, Personal Trainers Tierra Verde

Please describe how your Fitness St Pete I Tierra Verde Group Fitness Training Program has specifically helped you achieve success with your fitness level, fitness goals or health : I ate healthy and was very active but 15 mile bike rides and miles and miles of walking were doing nothing to change my status quo, they were just making me hungrier.

These work outs leave me feeling amazing (even when I go into them with a headache or tired) and not starving. I don’t feel like I have to work out 6 days a week, 3-4 is more than enough to get results when you are doing it right.

I have tried multiple programs where I have walked away with a lesson learned but not with significant results or lifestyle changes.

 

What I have learned over the past 6 weeks is doable, not unrealistic. I now know I am capable of avoiding gluten 90% of the time. The other 10% when I can have what I want reminds me that I don’t necessarily want all that I did before. Some of it…heck yes I still want it (like dark chocolate :), but I am not craving it every night. I have also learned that I can strength train in spite of some previous injuries and that is what I am most excited about.

 

I like that someone is keeping me in check not to overdo it and that I don’t have to workout to the point of driving my appetite through the roof.

DTSP_MayGroup

Favorite Fitness St Pete I Tierra Verde group training exercise? High knees and bridges.

Least favorite Fitness St Pete I Tierra Verde group training exercise? It will be

Hobbies/Interests outside of camp? Backpacking, camping, kayaking, hiking, playing piano and Native American

flute.

If you want to be like Rachael and  take the stress and guess work out of  achieving a body that looks and feels it’s best without crash diets, pills that make you jittery, torturous fitness programs or nasty and expensive shakes, Our 21 Day Summer Shape Up Challenge starting July 10th may be for you.

It’s going to give you 3 weeks of done for you food plans that won’t leave you hungry or spending hours in the kitchen, easy and tasty recipes your whole family will love and 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 July 10th  and spaces are limited. CLICK >> HERE << to see if you qualify for one of 10 spots. (you must be over 40 and a Tierra Verde or St Petersburg Resident)

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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Ask Your Trainer Thursday Vol2

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  Tuesday & Thursday at 500 PM from now until July 3rd to ask questions and get the answers you need to get your best summer body ever !


Questions covered in today’s broadcast:

  1. I’ve gained 30 pounds that seems to have developed in my stomach. Are there specific exercises to burn belly fat?
  2. I play tennis 2-3x a week and am on my feet and active all day at work, why am I struggling to gain weight
  3. I have a sweet tooth. What alternatives are there to unhealthy food?
  4. What tips do you have to deter me from constantly eating so unhealthy?
  5. Why don’t we work biceps ? I love bicep curls .
  6. Everyone says you should drink 64 oz of water

BLOG POSTS REFERENCED IN VIDEO:

 

How To Speed Up Your Metabolism in 5 Simple Steps

How To  Eliminate Carb Cravings

Week End Warrior Workout

How to Create A Fat Loss Meal Plan in 4 Simple Steps

If you want to take the stress and guess work out of  achieving a body that looks and feels it’s best without crash diets, pills that make you jittery, torturous fitness programs or nasty and expensive shakes, Our 21 Day Summer Shape Up Challenge starting July 10th may be for you.

It’s going to give you 3 weeks of done for you food plans that won’t leave you hungry or spending hours in the kitchen, easy and tasty recipes your whole family will love and 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 July 10th  and spaces are limited. CLICK >> HERE << to see if you qualify for one of 10 spots. (you must be over 40 and a Tierra Verde or St Petersburg Resident)

- - - - - - Fat Loss, Lifestyle, Nutrition, Weight Loss - - - - - -

How To Get Rid Of Belly Fat In 7 Easy Steps

St. Petersburg Personal Trainers and Weight Loss, Tierra Verde Personal Training

Happy Saturday 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, people come flooding into our  St Pete boot camp group fitness  training  and private training programs with the overwhelming desire to “lose belly fat” or “get toned abs”. … especially during this time of year as pool beach and boat time doubles and we spend more time in skin bearing clothes and bathing suits.

 

If you are like most men and women  over 40, getting rid of belly fat seems may seem  like an  impossibility. You may have even resigned yourself to it because of 

“hormones” or “your metabolism”. As a woman over 40 myself, I’m here to tell you, it is not only possible but is much easier than you think. Follow these tips, toss away these myths and I guarantee a flat, toned stomach you are proud of !

St. Petersburg Personal Trainers and Weight Loss, Tierra Verde Personal Training
St. Petersburg Personal Trainers and Weight Loss, Tierra Verde Personal Training

1. Pack in the Protein: 

Not only does Protein help to add body sculpting, butt lifting, metabolism boosting muscle,  it helps you to feel fuller at each meal and helps to curb hunger. Our clients generally eat 20-30% of their daily calories from protein a day.

 

Eat a protein source at EVERY meal and try to incorporate some into snacks.

 

MORE FROM FAT LOSS U: TEF, Your Secret Fat Loss Weapon

 

2. Ditch the boxed and pre packed foods (yes, even “diet” foods):

They are often loaded with chemicals

and preservatives which can wreak havoc with your fat loss efforts, and are full of salt which causes bloat and puffiness.

 

It’s not about the calories but how your body stores them.

 

MORE FROM FAT LOSS U: Why Counting Calories Is making You Fatter

St Petersburg Personal Trainers and Weight loss, Tierra Verde Personal Training

3. Don’t starve yourself  :

You can flatten your stomach and drop a full dress sizes in 3 or 4 weeks  without taking drastic measures like low calorie diets or crazy 6 day a week fitness programs. Group members like Pattie have dropped 10 pounds in 2 weeks when they learn how to eat smarter not less and train smarter not more.

Less than 1,200 calories is usually not enough to support your basal metabolism and thus will slow your body’s calorie-burning ability and cause your body to burn muscle for energy.

 

Very low calorie diets will help you lose weight in the short term but when your body has had enough of being starved, you will binge, gaining all of your weight back and looking down at a MORE bloated belly.

4.  Avoid Sugar Free Foods :

Artificially sweetened foods contain a lot of sugar alcohol which causes bloating..

Group Fitness Training Downtown St Pete, St Petersburg Fitness Trainer, Tierra Verde Personal Training Fl

5.  Freshness Counts: Eat Your Fruits & Veggies

 The packaging and processing generally found in “convenience” foods generally reduce the nutrient values of foods and substantially raises the caloric content.

 

The simple sugars found in processed foods generally leave people feeling hungry and craving more carbohydrates .

 

Although fruits & vegetables are nutritionally dense and full of fiber leaving you fuller longer,  avoid eating them without a quality protein or fat to keep your blood sugar even.

6. Follow the 90% to 10% rule:

 

If you watch what you eat 90% of the time, the other 10% is not not going to effect your belly busting efforts. The influx in calories from that 10% will stoke your metabolism, keep you from feeling deprived and keep you on track.

St. Petersburg Personal Trainers and Weight Loss , Tierra Verde Personal Training

7. Ditch These Flat Belly Myths:

 

Myth #1: You need to train your abs everyday.

Fact: When it comes to training, your abs (rectus abdominals, internal/external obliques) are like every other muscle. In order to get the most benefit, you have to train them hard and allow sufficient rest between sessions.

 

They   grow just like any other muscle and training them disproportionately will cause them to grow disproportionate to your other musculature which can cause muscle imbalances and other issues. This includes over training your “core” with an over abundance of planks.

 

In fact, the majority of  low back issues we see are the direct result of  abdominal over training.

 

Myth #2 : Doing sit ups, twists & sidebends will trim your waistline.

Fact : You can’t reduce waistline fat simply by doing ab exercises. Spot reduction just does not happen! Yes, you need to do ab and core exercises to develop the abdominal muscles. They need to be strengthened just like your glutes or your biceps but, in order to actually see those ab muscles, you need to strip the fat that’s covering them.

 

Myth #3: You need to do many more reps for ab exercises.

Fact: This is just not so. The most common training mistake when it comes to the abs is ineffective exercises. The next is poor technique. Exercises like crunches, sit ups and leg lifts are old school and the majority of the time, the actual abdominals is not even being worked. Substitute old school, ineffective exercises like sit ups, crunches, leg lefts or , god forbid that archaic ab crunch machine for exercises like planks, ball rolls , burpees or even good old fashioned push ups and I will guarantee you flatter more defined abs in no time.

 

If you want to take the guess work, calorie counting and stress out of achieving a body that looks and feels awesome this summer while you avoid crash diets, Our Signature 21 Day Summer Shape Up Challenge is a done for you Success Plan with 3 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 21 Day Summer Slim Down Challenge Starts July 10th and there are 10 Spots Available. Just Click HERE to apply and 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. 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.  If you want to make THIS the summer you look and feel your best, click HERE  to apply for our 21 Day Summer Shape Up Challenge Challenge Starting July 10th

- - - - - - Fat Loss, Mindset - - - - - -

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 !

- - - - - - Fat Loss, Nutrition, Weight Loss - - - - - -

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.

MORE FROM FAT LOSS U: Best Protein & HighTEF Foods

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 

- - - - - - Fitness Motivation, Lifestyle, Member Spotlight, Mindset - - - - - -

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

- - - - - - Healthy Recipes, Lifestyle, Nutrition, Weight Loss - - - - - -

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” !

- - - - - - Ask Your Trainer Thursday, Fitness Motivation, Member Spotlight, Videos, Weight Loss - - - - - -

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)

- - - - - - Fat Loss, Lifestyle - - - - - -

How To Prepare 15 Healthy Meals in Under 60 Minutes

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.

Personal Trainers St Petersburg Fl
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.

St Petersburg Fl Personal Trainers, Tierra Verde Personal Training and Group Fitness Programs

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

St Pete Boot Camp, Group Fitness training, Weight Loss Workout

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 :)

St Petersburg Florida Personal Trainers, Tierra Verde Personal Training

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 :)

 

PRINTABLE VERSION 

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 :

PRINTABLE VERSION

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 Quinoa 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  Quinoa 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.

St Petersburg Florida Personal Trainers , Personal Training Tierra Verde Fl
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 Quinoa from stove and set aside Your Quinoa 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

St Petersburg Personal Trainers, Tierra Verde Personal Training, Fl

———->>>> 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 

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

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