Dick’s Sporting Goods Has Fitness Rewards for Motivation!

Take this Dick’s Sporting Goods reward for motivation. It’s called “Scorecard”, and it scored me a nice pair of Reebok running shorts for FREE! Here’s how it worked for me:

Step 1: I downloaded the Dick’s Sporting Goods app HERE. Be careful not download the Dick’s Team app.

Step 2: After I downloaded the app, & I signed in on the app, selected MOVE from the pulldown menu and synced my activity tracker from there.

Step 3: I enrolled in the Scorecard rewards program that Dick’s offers HERE. I earned 3 points for every 10,000 steps synced to my Dick’s. I earn a $10 reward (see below) once I earned a total of 300 points (took a few fitness fun months).

Step 4: Get to steppin, and collect those points with a little #fitnessmotivation from Dick’s.

P.S. Check out what I got below…running shorts. Shipping in progress! Maybe I’ll wear them on May 2018 for the Vancouver marathon I’m training for!!! Thanks for the fitness motivation Dick’s!

I scored these!

I scored these!

Fattening Restaurant Dishes

There’s no questioning the fact that the foods you eat go far in determining how quickly you’ll meet your fitness goals.

And if you’re eating a number of your meals out at restaurants then you’re going to want to keep reading because the average restaurant meal contains more than 1,200 calories.

Most people have no idea just how fattening restaurant entrées are. In fact, the following information may shock you.

Here, in no particular order, are 5 of the most fattening restaurant dishes along with tips that I’ve included to equip you in making lighter, healthier versions of these dishes at home.

Fattening Restaurant Dish #1: Cobb Salad
Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you’re eating a salad, but that salad is likely to contain more calories than a cheese burger.

At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional value. Top it with hard boiled egg whites, a sprinkle of bacon, a sprinkle of cheese, 1/4 avocado and drizzle lemon juice and vinegar for dressing. This at-home version has dramatically lower calories while still providing you with a satisfying, tasty dish.

Fattening Restaurant Dish #2: Spinach Artichoke Dip
When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. Don’t be fooled: just half a cup of this creamy dip will set you back about 350 calories. And if you finish the bowl yourself then you’ve just taken in 1,000 calories in dip alone, not to mention the chips or pita bread you scooped it with.

At-Home Version: That delicious creamy spinach flavor can be recreated at home by using either of these recipes:

#1 Recipe (beans & cheese version)
#2 Recipe (mayo version)
#3 Recipe ( cheese version)

Fattening Restaurant Dish #3: Chicken Tenders
Fried chicken of any kind from a restaurant is going to be loaded with more fat and calories than you’d believe. Even a serving on the kid’s menu will tip the scales at over 800 calories. The childhood obesity epidemic is real!

At-Home Version: Making faux fried chicken at home is easy and surprisingly delicious. Whip up a few eggs with some Dijon mustard, garlic powder and onion powder. Dip your skinless, boneless chicken tenders in the mixture and then coat with almond flour or ground flaxseed, thyme, paprika and optional salt. Bake at 350 degrees F for 35 minutes or until no longer pink, flipping once halfway through. Turn on the broiler for the last couple of minutes to make it nice and crispy.

This at-home version will save you hundreds of calories that would have ended up around your waist.

Fattening Restaurant Dish #4: Sliders
Sliders are so small, there’s no harm in enjoying a couple of, right? Wrong. Despite their petite package, enjoy a couple sliders and you’ll have taken in more than 1,000 calories.

At-Home Version: The biggest problems with the restaurant slider are its fatty meat content and the refined-carbohydrate bun. So at home you can remedy these two issues. 1) Use the high quality lean, ground meat to create petite patties (93/7 or higher). Use your grill pan to cook them with minimal oil. 2) Instead of the carbohydrate-filled bun, use whole wheat buns or large pieces of butter lettuce to wrap around your patties. Add sliced tomato, low fat cheese and grilled onion and secure the whole thing with a toothpick. These at-home sliders are guilt-free!

Fattening Restaurant Dish #5: Pasta
Eating a pasta-based dish at a restaurant is weight-loss suicide. There’s no way to escape all those carbohydrate calories unscathed. The 1,000+ calories found in the noodles will quickly end up stored on your body as fat.

At-Home Version: There are two really easy and guilt-free ways to mimic pasta noodles at home. 1) Bake a spaghetti squash until tender, then scoop out the soft, angel hair-like strands and top with your healthy pasta sauce. 2) Using a vegetable peeler, create long strips of zucchini and top with your healthy pasta sauce. 3) If you really want pasta pasta, cook it al dente (slightly firm…not all the way cooked). Doing this makes it harder for the body to break down the pasta in your tummy. More of it passes through you, undigested, instead of sticking to your hips.

Cooking more of your meals at home, using the tips above, will save you many hidden calories and goes hand-in-hand with regular, challenging workouts in seeing you to your fitness goal,

Call or email today and I will schedule a time to connect with you one-on-one to strategize the most effective route to getting you to your fitness goals.

Self Motivating Mind Tricks

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to quit on your healthy diet?

You’re not alone and today I’ve got 3 Self Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

  • Motivation will tell you to get out of bed for an early workout.
  • Motivation will nag you to put down the doughnut.
  • Motivation makes passing on fries a reflex.
  • Motivation makes a workout mandatory.
  • Motivation constantly reminds you WHY you do WHAT you do.

Self-Motivating Mind Trick #1: Pinpoint Your Motivator.

Motivation stems from having a goal. There’s no wrong answer. Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner‘ or ‘Look more attractive.‘ Although that may be true, DIG DEEPER – there is a very specific motivator in your life, you simply need to uncover it. You can share it with others, or keep it close to your heart.

Here are some possible motivators…

  • I want to have more energy to keep up with the kids.
  • I want to end of with diabetes, high cholesterol, heart disease…like someone I know.
  • I want to lose 15 pounds before my vacation.
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.
  • I want to …

Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the fridge door, on the bathroom mirror, as a screen saver on your phone or laptop, or in your car. I keep an old overweight picture of myself in my phone as a reminder to myself.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction. I do this a lot!

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program with both cardio & strength training  you enjoy—for cardio, don’t force yourself to jog if you hate jogging. Biking, walking, swimming, or dancing is just fine. Also, incorporate strength training to tone & tighten up your muscles for a youthful, firm and fit look. That will give you a total package!

Self-Motivating Mind Trick #4: Call For Backup.

Enlist the support of your TRUE friends, family and co-workers. Don’t tell the FAKE ones, because they’ll just fill your head with doubt, hate, and shade all day! So, tell your real friends about your goal to lose weight and get fit, you’ll be surprised how supportive they will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

Enough talk. Let’s do it. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

p.s. It’s hard to believe the lady in the left picture below was me. There’s no majic pill. I just worked hard, and stayed dedicated to achieving my goal one day at a time. I really like the woman I’ve become on the right, and my journey is still unfolding!

PF Chang’s Chicken Lettuce Wraps Copycat

If you’ve ever been to PF Chang’s, you’ve probably had their chicken lettuce wraps. When you’re at home, you can use a variety of meats (i.e. minced chicken breast, ground chicken, ground turkey). I like to use ground turkey, because it’s faster than trying to mince chicken breast & cheaper! This recipe serves 4 people: 239 calories, 9g carbohydrates, 13g fat, 22g protein, 377mg sodium, 5g sugar. It’s already saved in MyFitnessPal for you. Happy #gymkitchen eating!

Quick Grocery Shopping Listground turkey lettuce wraps

1lb Ground Turkey

Romaine Hearts (large family sized bag…about 1 heart per serving)
Sesame Oil, small bottle
Shredded Carrots, small bag OR 1 can Water Chestnuts (optional)
Coconut Aminos, small bottle OR Soy Sauce, low sodium
Hoisin Sauce, small bottle
Garlic Powder, small container
Ground Ginger, small container

p.s. There’s an easy dipping sauce you can make with a tablespoon of coconut aminos,  a dash of sriracha & Splenda/Stevia to taste.

PF Chang’s Chicken Lettuce Wraps Copycat


  • 1 pound Ground Turkey
  • 4 Romaine Hearts
  • 4 teaspoons Sesame Oil, small bottle
  • 1 cup Shredded Carrots, small bag OR 1 can Water Chestnuts (optional)
  • 4 teaspoons Raw Coconut Aminos, small bottle OR Soy Sauce, low sodium
  • 4 tablespoons Hoisin Sauce, small bottle
  • 1 teaspoon Garlic Powder, small container
  • 1 teaspoon Ground Ginger, small container


  1. Rinse lettuce leaves & set aside to dry. Try not to tear them.
  2. Heat a large pan over medium heat.
  3. Add all ingredients, EXCEPT carrots & hoisin sauce, cooking until meat crumbles (about 5 minutes).
  4. Add carrots & hoisin sauce.
  5. Cook & stir well until done (about 2 -3 minutes).
  6. Arrange 4 plates with leaves from 1 romaine heart & 1/4 of the meat mixture each. Makes 4 servings.


This Weight Loss Tip Works!

– Disclaimer: The strategy in this article is used for mainly weight loss, not fat loss. –

You are completely fed up…and I don’t blame you.

For ages you’ve been eating healthy and exercising, and yet still haven’t met your weight loss goal.

What’s the deal?

This is a quandary that all dedicated weight-loss-seekers find themselves facing, sooner or later.

Why won’t the weight come off? You are doing everything you can think of to make it happen.

It’s time to come face-to-face with an ugly truth about yourself…and until you do you’ll always be stuck in this place where healthy eating and exercise do not get you that amazing body you want.

There is one simple things standing between you and a slimmed down body. One. Simple. Thing.

And here it is…You eat too many calories.

That’s all.


Solve this problem and your dream body will quickly and easily become reality.

Wait, don’t give me the excuse that, “I only eat healthycalories.” That’s great, but even healthy calories add up to extra pounds when we let them go unchecked.

Back to Basics: Why Calorie Counting Works
You may have heard about the professor from Kansas State University, Mark Haub, who performed a famous junk food diet. Professor Haub proved a powerful lesson for anyone who still has weight to lose, so let’s listen up.

In a demonstrative experiment for his nutrition class, Professor Haub ate a diet of pure junk food for 2 months. I’m talking candy bars and packaged snacks – the kinds of things you find in a snack machine.

You’d expect him to gain weight, right? Well, there was one catch. He was only allowed to eat 1800 calories each day. Yes, those calories were pure junk, but the limit was firmly put at 1800 calories.

Before the experiment, Professor Haub’s typical calorie intake was closer to 2600 calories. So his junk food diet put him at an 800 calorie per day deficit.

Boy did that calorie deficit pay off. Within 2 months he had dropped 30 pounds, bringing his BMI from overweight down to normal.

NO, I’m NOT recommending a junk food diet as your answer for weight loss. What I am pointing out is how powerful a reduction in calories is when it comes to just lowering your body weight.

Do you concretely know how many calories you eat each day?

If you’re not sure, don’t worry. You’re about to learn that one weight loss tool that will change everything for you. First we need to get to the bottom of how many calories you’re eating each day.

Yes, even those healthy calories.

Before you start whining, let me explain. Food journaling doesn’t involve lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually tally calories like it used to be.

These days food journaling has gone digital, and tracking your calories only takes seconds of your time.

Here’s what I need you to do:

#1 Get a food scale to measure your food. If you don’t measure the food you eat, then you’re just guessing. There’s no point in using a food journal if you’re just going to guestimate food intake.

#2: Download a food journal application to your smart phone, but  sign up via your computer first. I recommend “MyFitnessPal” or “Sparkpeople”. At the touch of your fingers you’ll be able to look up food items and instantly see your running calorie tally.

#3: Get an activity tracker to keep track of how many calories you actually burn. It won’t do much good if you keep track of how much energy you take in (food intake) without keeping track of how much energy you put out (exercise). That’s exactly like knowing how much money you make each month (intake) without adding up all of your bills at the end of the month to see what you’ve actually spent (output). It’s the difference between gaining weight, losing weight, or staying the same. It’s the difference between saving money, losing money, or breaking even.

#4: Meet with me to find a daily calorie count that will allow for safe weight loss and then diligently maintain that number. Eat healthy, fresh foods and when you decide to indulge, make sure to do so within your target calorie range. We’ll also create a consistently challenging exercise routine for you. My exercise programs are specifically crafted to get your metabolism revved up & into amazing shape as quickly as possible.

These simple steps will give you structure and clarity that you need when it comes to making food choices and will quickly result in pounds lost and goals achieved.

Once your goal weight is met, your target calorie range will be adjusted for maintenance. OR we can start working on your next goal. Fat loss!!!

I’d love to hear from you. Call or email today to get started.

Fitbit wireless activity + sleep trackers

The Best Way to Get Fit

Talk to 10 people and you’ll get 10 different opinions on the best way to get fit.

One will tell you to attend an aerobics class like Zumba, or cardio HIIT. Another will swear by jogging. Yet others will tell you that strength training, swimming or biking worked for them.

The truth is that there’s really only one effective way to get fit.

Before I get into the details, it’s important that we agree on the definition of ‘fit’. Too often skinny is mistaken for fit, and that’s not what you should strive for.

When someone is skinny, but has very little muscle tissue, they aren’t truly fit. They’re “skinny fat”. Google skinny fat lol.

Here’s why skinny doesn’t equal fit:

  • Their body fat percentage will be higher than ideal—even though you won’t see a lot of girth on them, if their muscle percentage is low then fat percentage will be higher.
  • Their resting metabolism will be low, since little muscle is present to burn calories at rest.
  • Their body won’t be functionally strong, which will lead to flabbiness, injuries, and other frustrations.

So how does one get truly fit? It’s this simple: The “triple threat”. You need strength training, cardiovascular training & good nutrition. To keep this post short of a novel, I will just focus on strength training this time.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, cable machines, functional fitness workouts like with calisthenics or Crossfit, medicine balls, sandbags, kettlebells, battle rope… or just stick with your own body weight.

Regular strength training has the following side effects…

  • Strength and muscle tone
  • Cardiovascular capacity increases (i.e. makes you better at cardio)
  • Speed, Agility and Flexibility
  • Resistance to injury and disease

If that’s not enough to convince you that strength training is key to truly becoming fit, then read on…

Top 9 Reasons To Strength Train

1) To Build Muscle and Gain Strength: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2) To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and lose fat.

3) To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4) To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is a more wholesome and effective way. And besides, who really wants all of those pharmaceutical side effects?

5) To Sleep Better: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6) To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.

7) To Improve Insulin Sensitivity: Today diabetes is an epidemic. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8) To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9) To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

Get to work!

About the DMV Personal Trainer

Gymkitchen: Gluten Free Sweet Potato Protein Muffins (or pie)

Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these gluten free Sweet Potato Protein Muffins is packed with nutrients, vitamins, minerals and 9 full grams of protein. Enjoy one as a part of a nutritious breakfast or as an after-workout snack. Sometimes I make a pie instead of muffins. I follow the same recipe, but just pour the batter into pie pans instead of muffin cups. This recipe is saved in MyFitnessPal for your convenience by Oh! Fitness. Servings: 12 Here’s what you need:

Gluten Free Sweet Potato Protein Muffin

Gluten Free Sweet Potato Protein Muffin

  • 1 cup almonds (or almond flour)
  • 10 dates, soaked in hot water for 10 minutes
  • 1 cup baked sweet potato
  • 1 cup Sunwarrior Classic Raw Vegan Vanilla protein powder (gluten free)*
  • 3 eggs
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon baking soda
  1. Poke a sweet potato all over with a fork and bake at 425 degrees F for 40 minutes (or microwave approx 10 min). Remove from oven, cool, and remove the skin. Reduce oven temperature to 350.
  2. Pulse the almonds in a food processor until finely ground (or just add 1 cup almond flour). Add the remaining ingredients to the food processor and pulse until fully combined.
  3. Use a non-stick 12-muffin tin or 12 disposable muffin cups. Divide the batter between the 12 muffin tins and bake for 15-20 minutes. Remember, you can also make a pie! Just use two pie tins and divide the batter evenly. You can keep it crust-less to cut carbs as in this recipe or add your own crust. Happy #gymkitchen eating!
*If you’re not allergic to gluten, then you can use any low carb protein powder you like.

Nutritional Analysis: 181 calories, 22g carbs, 6g fat, 12g protein, 83mg sodium, 18g sugar, 2.4g fiber Gluten Free Sweet Potato Protein Muffins Nutrition Facts Motivate your friends, family and co-workers! Forward this post and subscribe your friends. online fitness nutrition coaching oh fitness llc

In Home Personal Training & Online Personal Training: Fitness Delivered To Your Door

Compare a gym membership to In Home & Online Personal Training

Gym Membership
Cost (excluding new member only trial offers/discounts/sales):

  • Standard 24 month contract: $45 per month (2 term/years) = $1,080
  • 3 terms: $3,240
  • 4 terms: $4,320
  • 5 terms: $5,400
  • life term: $48,600

There is no point in buying a gym membership unless you know what you are doing, and you are actually going to use it! 7 out of 10 Americans that have a gym membership don’t use it. How many times did you use yours last month?

Online Personal Training
Cost (example package):Home is where the gym is Oh Fitness LLC medium

  • unlimited workouts per month = $6.99
  • unlimited workouts for 12 months = $59.99

In Home Personal Training Package
Cost (example package):

  • 1 training session per week per month = $220
  • 4 training sessions per month for 12 months = $2,640

You will learn how to stay fit for a lifetime within the comfort of your own home.

  • Never pay gym membership fees again.
  • Never waste time & money  traveling to and from the gym or waiting for machines.
  • You will learn the proper and most efficient exercises for your body.
  • You will instill a pattern in your mind and lifestyle to keep fitness a regular part of your life.
  • Once you see results you will be more motivated than ever, you will finally understand what works and what doesn’t work for your body, and you will want to continue with or without our help.

With a gym membership, after your 3rd year term you have already spent over $3,000! That’s more than if you had gotten your own personal trainer each week for 12 months. With a gym membership, most likely you still would not be exercising as regularly as you should, nor doing the proper exercises for your body.

Make an investment in your life while saving some serious cash. Get the results you have always wanted, and stay that way! Contact us, and get started today!


GymKitchen: Holiday Cauliflower Rice

This delicious recipe is the perfect side to accompany your holiday meal. It’s grain free and lower in calories than traditional wild rice, while delivering big on flavor. Made with shredded cauliflower, Brussels sprouts, celery and chopped dates and walnuts, this faux rice is packed with nutrition and fiber.This recipe is saved in the MyFitnessPal.com database by Oh Fitness LLC, so feel free to copy it to your personal diary and save it for any occasion. Servings: 6

Here’s what you need…

Holiday Cauliflower Rice

Holiday Cauliflower Rice

1 onion , large, chopped (about 1 cup)
1 Tablespoon olive oil
1 head cauliflower, cut into small pieces
1 cup Brussels sprouts, cut into quarters
4 stalks celery, medium ~7inches
1 cup organic, free range chicken broth
Dash of salt and pepper to taste*
1/2 cup pitted dates, chopped (about 90g)
1/3 cup walnuts, chopped and toasted (about 41g)


1.In a large skillet cook onions in the olive oil for about 10 minutes or until tender.
2.Meanwhile, shred the cauliflower, Brussels sprouts and celery in a food processor using the grating attachment.
3.Add the shredded cauliflower, Brussels sprouts, celery, broth and a dash of salt and pepper to the skillet. Mix well and cook for 3 minutes.
4.Pour the mixture into a lightly greased casserole dish. Cover with foil and bake in a 400 degree F oven for 35 minutes. Stir in the dates and walnuts, return to the oven for 10 minutes, uncovered. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 152 calories, 19 carbohydrate, , 8g fat, 5g protein, 146mg sodium, 4g fiber, and 4g sugar

Holiday Cauliflower Rice (Oh Fitness LLC recipe)

*adding a dash of salt increases the stated mg of sodium stated above.

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