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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 !

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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

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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

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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
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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 .

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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)

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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 .

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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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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.

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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.

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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

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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.

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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.

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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 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 transformation story  HERE

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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

 

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 !

 

group fitness training st petersburg, florida, weight loss, personal trainers

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 

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

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.

Weight Loss Programs St Petersburg Fl, Tierra Verde Personal Trainers

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
weight loss programs st petersburg fl , Tierra Verde Personal Trainers
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 

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

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.

Personal Trainers St Petersburg Fl, Tierra Verde Personal Training

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.

Weight Loss Workouts St Petersburg Fl 

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.

Personal Trainers St Petersburg Fl, Tierra Verde Personal Training

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.

Personal Trainers St Petersburg Fl, ,Tierra Verde Personal Training

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.

Weight Loss Workouts St Petersburg Fl 
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. .

Weight Loss Workouts St Petersburg Fl 
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

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

How To Get Back On Track With Your Fitness Resolution

Group Fitness Training Downtown St Petersburg, St Pete Boot Camp, Group Personal Training Tierra Verde

How To Get Back On Track With Your Fitness Resolution

HAPPY  SPRING from your Go To Personal Trainer 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 Petersburg has to offer ! It’s also that time of year where people fall into 1 of 2 categories.

 

They are either part of  the 25%  who are still headed towards their fitness goals like the  group fitness training members in our Downtown St Pete and Tierra Verde Groups or, more than likely, part of the 75% who have given up and abandoned their dreams of a more fit, energetic body that looks and feels amazing.

 

Have you ever noticed that every January, our T.Vs,  Magazines  social media outlets are  flooded by “fitness experts” and articles with their best tips, tricks and “how to’s” about keeping motivated and achieving your new year’s resolution? (Raises hand, we  do it too).

 

After 20 years as a personal trainer and fitness consultant, I’ve also noticed that 75% of people fail to reach their goals and have long since abandoned any hope of fitness or feeling good until it’s time to “diet for swim suit season” . That just doesn’t work for a person who has spent 20 years teaching and empowering people to step off the dieting merry go round and achieve life in a body they love and that’s why I’m sitting inside on this glorious Sunday writing this post :)


If you are part of the 25% , CONGRATULATIONS !


If you are part of the 75%, you are not alone. Most  people begin an exercise program with vigor only to abandon it before Easter
.

 

Don’t worry. If you don’t want to be running for the latest starvation diet to get back into your swimsuit come May or June,  there is still plenty of time to get yourself on track and ROCK your spring and summer clothes. Check out my post Simple Steps for Keeping Your New Year’s Resolutions .  I guarantee it’s different than any other “how to keep your resolution” articles you have read. These are  the very same tools and strategies  our group fitness program members and personal training clients have been using for 20 years to be part of the 8% who live in bodies that look and feel decades younger than they are !  In fact, 92% of our group fitness members and private training clients who started with us for our Hot For The Holidays and Total Body Transformation Challenge are still going strong towards their goals ! It’s worked for them and I promise it  will work for you !


If you are part of the 25% still on track towards your goals.. WOOOHOOOO .  Here are your next milestones, the pitfalls that usually derail folks and what YOU can do to overcome them and be part of the 8% !

Group Fitness Training Downtown St Petersburg, St Pete Boot Camp, Group Personal Training Tierra Verde

WEEK 12 THROUGH MONTH 6: Almost there


PROBLEM
:
Reality hits – Vacations, illness, work, and life in general can cause missed workouts and scattered eating. Not only can this cause a break in the exercise habits that you are

trying to create, it can also lead to an “all or nothing mentality” of “well I missed this whole week (or session), lost all my gains, it won’t hurt to miss this one more workout/week”.

 

SOLUTION : If you’ve been forcing yourself to do something that you don’t enjoy, you are likely to find an excuse why you can’t do it. Find a type of exercise that you enjoy and that fits your goals, needs and personality. (e.g: group fitness programs vs individual training , out doors vs. health club, morning vs. evening, etc.) .

Focus on the things that you enjoy about your fitness routine. Also, concentrate on the positive changes that you are seeing (fitting into clothes, looking better, more energy, better mobility, better capability to cope with stress, better sports performance, fewer aches and pains, etc) .

This is the time in their programs , we have our private clients and group fitness members  sit down and make a list of all the positive changes they have made and look at where they were when they first came to us.

 

SOLUTION: Reevaluate Your Resolutions Often . Many times, the amazing, lean body, that you envisioned or strict diet and 5 day a week rigorous fitness program when you set your resolution in January doesn’t match up with the reality of your lifestyle or fitness level.

Stop and take a realistic look at your lifestyle, fitness level and goals and realize that it is perfectly okay to take the slow and steady approach of 2 -3 days a week of workouts and “mostly” healthy food plans.

I have maintained a 40 pound weight loss for over 30 years by being realistic about my lifestyle (at various points) and time constraints.

Let’s face it, even the busiest of us can find 2 -3 hours out of the 168 in the week to workout out and an hour to plan and prep our food or meals for the week. It’s just a matter of being realistic and creating habits that fit into our lifestyles. (habits is a whole other blog post entirely and I will address them soon).

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MONTHS 6 – 9 Plateau Factor

MISTAKE :  Lack Of Goals – If you’ve made it this far, you are probably pretty close to your goals, looking and feeling better and enjoying improved self confidence, reduced tension, lower cholesterol, blood pressure and body fat levels. As the mental benefits become a normal part of your life, you may forget

what not feeling good is like. Improvements will begin to level off as you become fitter and further progression will require greater intensity and/or frequency.

SOLUTION:  The key here is two fold.

First, remember how you looked and felt prior to beginning your fitness program. Revisit the clothes that you are now wearing, new activities that you are enjoying, pain relief, etc. Concentrate on the many positive changes that you have been enjoying. Remember, further gains will be incremental, since you have probably achieved your biggest improvements.

Second, plan your next course of action. Set new goals to take your body and fitness program to the next level. The key is to think long term. If you are not satisfied with your fitness gains, increase your intensity/ or frequency, but be realistic. Set new goals that make sense to you and your lifestyle. Track all of your workouts in a workout journal. If you started off walking for 15 minutes 3x per week and are now jogging for 30 minutes or making it through an entire exercise tape, that’s measurable progress and something to be proud of! This is the point in their programs where our personal training clients and group members sit down again and list all of their accomplishments, positive changes and sit down and set new goals.


If you want to take the guess work 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 . 

Fitness trainer St Petersburg, Weight loss, Personal training St. Pete

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!

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

The Secret To Eating More And Losing Weight

best weight loss programs st petersburg fl , Personal training near Tierra Verde

TIP TUESDAY:   Get enough Protein !

Fitness St Pete I Tierra Verde Fitness has become known as  one of the best weight loss programs in St Petersburg. As a 

personal trainer for 20 years it wasn’t my original intent to revolutionize the way weight loss programs are done but it has been an amazing side effect of testing out and tweaking the latest in science and nutrition research on our clients. “Eat smarter not less” has become the mantra of our private clients and group fitness program members and I couldn’t be more excited to share this with you.

 

Without exception, one of the biggest problems I see with clients coming into our both out Private Personal Training and Group Fitness   program members along with those wanting to improve performance for their sport is not getting enough protein . Whether you want to strip fat, add or maintain lean body mass, speed up your  metabolisms or  keep hunger under control, it is one of the single most important things you can do to get better results from your fitness or weight loss program. Literally 99% of the clients with whom I consult aren’t even getting 1/2 of what they need for optimal results.

 

To be clear, I am in NO way advocating a “high” protein diet however, “high” is all relative. While the out dated USRDA for Protein is  roughly  16% of daily calories, new research shows that maximum protein intake based on bodily needs, weight control evidence, and avoiding protein toxicity would be approximately of 25% – 30%  of energy requirements (source: Int J Sport Nutr Exerc Metab. 2006 Apr;16(2):129-52. ).


Both our private personal training and group fitness program  members have seen amazing results with 25-30 % which usually results in “OMG, this is amazing ! My body completely changed and I wasn’t hungry once !” 

 

Why Protein?
Group Fitness & Weight Loss Programs in St. Petersburg

Protein burns more calories than carbohydrates or fats while being digested and assimilated

Protein is the ONLY macro-nutrient which will maintain muscle while stripping fat and help repair fiber damage from that long run or bike

Protein effects blood sugar and insulin is such a way that it will keep you feeling full longer and help prevent the storage of fat.

The thermic effect of food is the energy required (calories burned) for digestion, absorption, and disposal of ingested nutrients.
Group Fitness & Weight Loss Programs in St. Petersburg

Carbohydrates burn 5 to 15 % of the energy consumed
Protein burns 20 to 35% of the energy consumed
Fats burn at most 5 to 15 % of the energy consumed

Group Fitness & Weight Loss Programs in St. Petersburg

What does this mean?

Group Fitness & Weight Loss Programs in St. Petersburg

It means that protein burns about 4 plus times the amount of calories being digested and utilized than carbs or fat.

Group Fitness & Weight Loss Programs in St. Petersburg

Here is a list of the best , lean  protein sources for weight loss: 

(highest protein for least amount of calories . Be sure to add at least one of these to each meal.)

1 serving is roughly 25-30g of protein

1 serving = Fish,  4 oz, Turkey, Chicken, 3 oz, lean Beef 3 oz (add 1 fat serving)  Eggs , 4  (add 1 fat)

 

eggs whole

egg whites, 7

chicken breast

turkey breast  (non processed)

salmon (fresh or canned )

tuna (fresh or canned)

Tilapia and other white fish (lean fish)

Shellfish

greek yogart

Protein powders /protein shakes (whey, casein, or mixes)   1 Scoop

 

MORE FROM FAT LOSS UFlat belly & weight loss recipe: Mexican Chicken Skewers W/Quac

Personal Trainers St. Petersburg, Fl , St Pete Personal Training, Tierra Verde

Binata (over 35) had been dieting and spending hours on ineffective cardio and a few machines at the gym seeing no results when we met. She reached that “frustration” point where she thought “why even bother any more ?”

She soon became a member of our St Pete Beach Group Fitness Training Weight Loss  Program. With a few minor dietary changes and effective exercise, She dropped 3 lbs her first week and hasn’t looked back except to see her firmer, tighter butt !!

Albina (Her daughter) was in the same boat trying “everything” to lose weight with the same frustrating results. A little nutrition education from our group fitness & weight loss program  and a few weeks later,  BAM, she’s down 10 lbs and

rocking camp like a champ.

“I can’t believe how easy this food plan is. Why doesn’t everyone know this?” she said.

Personal Trainers St. Petersburg, Fl , St Pete Personal Trainer, fitness bootcamp, weight loss

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

Dianne Villano , Your Over 40 Body Transformation Expert

 

P.S. Have you met Pattie, our Member Of The Month August 2016 , the over 60 Hard Charger who was looking to drop a few pounds and look her best for her high school reunion? Read about her Weight Loss Program Results HERE 

- - - - - - Healthy Recipes, Nutrition - - - - - -

What’s Cooking Wednesday? Warm Quinoa Salad with Edamame & Tarragon

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

Warm Quinoa Salad with Edamame & Tarragon

 

When it comes to weight loss programs and flat belly diets,  it’s hard to find one that doesn’t include Quinoa.  If you know me, you know I was not a fan of quinoa and never jumped aboard the bandwagon…. until I started doing some research on the benefits.

Here’s the short list: Quinoa is one of the most protein-rich foods out there and is  a complete protein containing all nine essential amino acids,  Quinoa contains almost twice as much fiber as most other grains,  Quinoa contains Iron, Quinoa is rich in magnesium which helps to relax blood vessels and thereby to alleviate migraines, Quinoa is high in Riboflavin (B2) which  improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

 

While it is, indeed, packed with nutrients, fiber and awesome, energizing clean carbs none of that matters if you won’t eat it because you don’t like the taste. As a Personal Trainer and fitness professional,  I knew I had to add it to my diet and had  to encourage our private training clients and  group personal training  members to include it in theirs so,  I made it my mission to hunt down some tasty quinoa recipes .

 

This is one of my absolute favorites. I  make all 8 servings to have a quick, tasty, energizing serving of clean carbs ready for the week.


Serves 8: 

Ingredients:

 

1 cup quinoa,

2 cups vegetable broth

2 cups frozen shelled edamame, thawed (10 ounces)

1 tablespoon freshly grated lemon zest

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

2 tablespoons chopped fresh tarragon or 2 teaspoons dried

1/2 teaspoon salt

1/2 cup drained and diced jarred roasted red peppers, (3 ounces)

1/4 cup chopped walnuts, preferably toasted

Group Personal Training , group fitness programs


Directions:

 

Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes.
Remove the lid and, without disturbing the quinoa, add edamame.
Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.
Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture.
Toss to combine. Divide into 8 servings and top with walnuts.


Exchanges  per serving
:   
2 Breads, 17g Protein, 3 fats


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

                                                       The Secret To Eating More and Losing More Weight 

Hearing from our readers is the best part of my day. Leave a comment below and let me know what you think  or to share your favorite healthy fat blasting, tasty  recipe  and  come join us in our FREE, Private  Facebook Community for more  recipes, tips, challenges, motivation and access to our most successful group personal training members, private clients & St Pete’s Best Personal Fitness Trainers and Weight Loss Programs ! Just click the link on the Nav Bar to enter Transform St Pete

group fitness training st petersburg, florida, weight loss, personal trainers

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

Dianne Villano ,  Your Over 40 Body Transformation Expert

 

P.S. P.S. Have you met Pattie, our Member Of The Month August 2016 , the over 60 Hard Charger who was looking to drop a few pounds and look her best for her high school reunion? Read about her Weight Loss Program Results 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

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