Personal Training Tax Deductible? Maybe

Your personal training sessions could be tax deductible. Do you qualify? Here’s how to tell:

You can include in medical expenses amounts you pay to lose weight if it is a treatment for a specific disease diagnosed by a physician (such as obesity, hypertension, or heart disease). This includes fees you pay for membership in a weight reduction group as well as fees for attendance at periodic meetings. You cannot include membership dues in a gym, health club, or spa as medical expenses, but you can include separate fees charged for specific for weight loss activities (i.e. personal training).

Here’s how to report the deduction:

You MUST have a LOMD letter. That’s a “Letter of Medical Necessity (LOMN)”. Got it? It can only be written for you by  your doctor. This basically means that you can’t make this stuff up, and it definitely deters the cheaters from trying to use this as a free pass!

For detailed information, visit https://www.irs.gov/Individuals/Changes-to-Itemized-Deduction-for-Medical-Expenses. Also, make sure to always consult with your doctor and trusted financial advisor to confirm that your personal training sessions are tax deductible. This packet is provided for informational only purposes.

Low Energy Cure

I know a lot of people who have really low energy levels…People feel they need to spend any time off work resting on the couch just to recover. Choosing take-out over home cooked, every night of the week, because they’re too tired to cook.

Sure, I know that we all have our occasional low energy day on the couch, but lately it seems that more and more people are permanently struck with low energy.

What about you? Check if the following describe you:

  • You are habitually inactive.
  • You’d rather be a passive observer than an active participant.
  • You’re a master excuse-maker.
  • You find shortcuts in order to reduce movement.

If that’s you, don’t get down on yourself. There are many legitimate causes of tiredness. Here are just a few…

1. Sleep Deprivation: When you’re short on sleep it’s easy to become unmotivated, which quickly turns into low energy. Get a minimum of six hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that eight hours of sleep each night is what you need to function at your best.

2. Energy Drink/Caffeine Abuse: Starting your day with an energy drink or jolt of java may help with your initial alertness, but the dip in energy that takes place a few hours later could be the reason that you become tired later in the day. Avoid the short energy rush by eating superfoods at breakfast too! Keep them coming for snacks, lunch and so on to rely on a steady supply of natural energy throughout the day.

3. Bad Habit: At some point low energy simply becomes a habit. If every night after work you head straight to either happy hour, your favorite sinful carry-out and the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of bad habits is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead—like reserving that time for a workout & prepping a healthy meal rather than the bar or a carry-out and the couch. It will certainly help get rid of beer belly or couch potato chip belly!

4. Inactivity: If your job keeps you in a chair for hours at a time, and you don’t exercise when off the clock, then your body is just accustomed to sitting. It’s time to wake up your under-used muscles and to reacquaint yourself with the joy of motion. A simple way to get back into the swing of things is to go on a 15-30 minute walk during lunch. If you don’t have time, do it either before work or after you return home. Also, why not ask your employer for a standing desk at work? Did the thought of that make you cringe? Is that too much work for you? Once you’ve broken yourself in with being more active, contact me to get started on a fitness program that will quickly get your body back into great shape.

Low energy begins when you ignore that little nagging voice in your head. You know, the one that reminds you when you should take action on something rather than sit by and let the opportunity slip away.

Is today the day that you will low energy out…the day that you will take action toward achieving your goals…the day that you will listen to that little voice of reason?

5 Bad Belly Fat Habits

There’s nothing quite as frustrating as that stubborn belly fat that sits around your waist, makes your pants tight and destroys your confidence.

If you have belly fat to lose, then chances are great that you are harboring one or more of these 5 habits that cause belly fat.

Read the 5 Belly Fat Habits below to identify the reason why your stubborn belly fat won’t budge…

Belly Fat Habit #1: Too Much Sugar
Sugar is hidden in many of the foods that you eat daily. From breakfast sandwiches, to coffee drinks, to protein bars, to energy drinks…more items in your daily diet contain sugar than you’re aware of. All of these sugar calories add up quickly and translate into belly fat.

Make it a habit to read the sugar count in the foods you are eating. Pay special attention to juices, smoothies, energy drinks, breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating more than 3 foods that contain added sugars a day. 3 strikes & you’re out! After you’ve tackled that, then you can focus on reducing your total daily sugar count.

Belly Fat Habit #2: Dehydration
Did you know that dehydration slows down your metabolism? A slow metabolism makes you store fat easily. Your kidneys love water! Without water, your kidneys get funky & won’t clean the toxins out of your blood well. Dirty blood makes your liver sick, and a sick liver can’t burn fat well at all!!!

Remember, your kidneys & liver have the important job of cleaning out toxins in your body. So drink plenty of water. Who cares if you have to go to the bathroom more often?…at least you’ll have a clean body!!!
Belly Fat Habit #3: Bad Snacking
In recent years, snacking has been named one of the best ways to maintain your metabolism, in order to burn fat all day long; and while there is truth to eating small, high protein-high fiber meals frequently, for the most part all of this snacking has done nothing better than make us fat, because most people snack bad. Remember to snack smart & not just snack.

Most snack items are sugary or salty, 2 qualities that you’ll rarely find in a truly healthy snack, and contain loads of simple carbohydrates and, you guessed it, more sugar. In order to avoid belly fat you’re better off avoiding traditional packaged snack foods.

If you’re hungry between meals then eat a small amount of protein and fiber, such as a hard boiled egg or tuna fish, 10 nuts…

Belly Fat Habit #4: Daily Alcohol
Having that drink with dinner (or two, or three…) can quickly become a fast and steady habit. It’s easy to justify the drinks because you had a long, hard day and you deserve it. The alcohol takes your mind off of your troubles and loosens you up to relax for the evening. However, all those alcohol calories are basically sugar, and all that sugar is going straight to your belly. (Beer belly, anyone?)

Breaking your daily alcohol habit is tough, I’ll give you that, however it may motivate you to know that it’s nearly impossible to lose fat on a day when you’re drinking alcohol. Alcohol = fat storage mode. Also it’s great to know that once you’ve allocated alcohol to cheat days and special occasions, you’ll lose fat quicker and easier than ever before.

Belly Fat Habit #5: Lack of Exercise
This one is kind of a no-brainer, right? If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat. Plain and simple. An effective, invigorating exercise routine is the ticket you need to dump that fat for good.

I’m here to help you simply and easily lose all of your unwanted belly fat. Now is the perfect time to begin an exercise program that really works – and my programs have been proven to be the most effective, so let’s get going!

Contact me today to ditch that belly fat forever.

Should You Eat That?

Has the New Year gotten to you yet? You know what I’m talking about—that feeling of excitement in your gut as the New Year greets you with the promise that you can turn things around…that you can shake off past mistakes…that you can become better.

The New Year renews hope for your dreams.

And if you are like most people then your dream for the New Year has something to do with losing weight.

It makes sense, doesn’t it? What better time is there than now to transform your body into the one that you’ve always dreamed of?

To get you off to a great start I’d like to share with you some food for thought:

Why do you eat?

Now I know at first glance the answer to that question seems painfully obvious—but I want you to dig deeper. You’re probably thinking that you eat when your body is hungry to get the energy you need to sustain life. And you’re partially right. But that’s not the only reason that you eat.

The truth is that you (along with almost everyone you know) eat too much. Your body simply doesn’t need all of the calories that you consume, and it shows in a physique that you want to change. If we only ate to fuel our bodies then we’d all have washboard abs. And that’s clearly not the case, right?

So what drives you to eat when you shouldn’t? Hmmmm. The answer to this question could be just what you need to see results this year.

Here are the four basic reasons that you eat:

1. Because you’re hungry. This one is obvious. You eat when your body tells you that it’s hungry and in need of fuel. Just like your car lets you know when it’s time to head over to the gas station for a filler up, your body is great at letting you know that energy stores are low.

Eating when you are hungry and STOPPING when you are full is a healthy thing. Too bad this isn’t the only reason that you eat…

2. Because you’re emotional. …the truth is that you also eat when you are emotional. Think back—can you remember a time when you turned to food or drinks after a stressful confrontation? Or how about when you’ve soothed the blues away by treating your sweet tooth? And it’s not just negative emotions that lead to emotional eating—most of us reward happiness with unnecessary calories as well.

Emotional eating & drinking adds an untold number of calories to your diet—all calories that are unnecessary turn into fatty deposits on your body.

3. Because you’re social. Come on, don’t just sit there, have some food with us. Have a drink with us. No one likes to eat alone, and so you feel obligated to eat with others. How many times have you filled up a plate just because everyone else was eating?

When eating becomes a social activity with no thought to the calories that are being consumed, only one thing will result: weight gain.

4. Because you’re habitual. At the end of each day you relax in front of the television with a snack, and I’m willing to bet that it isn’t because you’re hungry. You simply associate sitting down to watch television with eating something. Or maybe you always visit the vending machine on your break whether you’re hungry or not—it’s just become a habit.

As humans we love to form habits, and when your habits involve eating extra calories then your waistline suffers for it.

Here is my challenge to you: Take the time to examine why you are eating, and choose to stop eating when you’re full.

This small action has the potential to dramatically improve your physique this year.

Remember that improving your diet is only half of the equation when it comes to reshaping your body. The quickest and most permanent results are achieved when good eating habits are accompanied by challenging exercise.

I’d like to see you transform your body this year – Show me what you’ve got on Instagram, or Facebook. Accountability is key!

New Year. Fit You!

Love ‘em or hate ‘em, New Year’s resolutions are a good thing. If you struggle to believe that, it’s probably because of a history of failed resolutions. This year, however, you owe it to yourself to become the new person you want to be. Not in order to impress other people. You’re going to do it to remind yourself that yes, you can do whatever you put your mind to—you can become a better version of yourself.

Ready to get started on the road to a new you? Keep reading to find out what you’ve got to do this the year to make the new you happen!

Talk about It

After a few years of failed resolutions, you may want to keep your plans a secret. But don’t! If your family and friends don’t know what your goals are, you won’t have their support in your journey. They may scoff or snigger when they find out you have big plans for the coming year, but don’t let them get you down. Most likely, they’re jealous. So whether you want to be more committed to your fitness routine, eat healthier, or be more patient with your kids, don’t keep your resolution for a new you to yourself!

Start with Pre-Tests

Next Monday may be when you’ve decided to really begin committing to your new self, but don’t wait that long. Start today with some pre-tests. Once a day, find a way to implement your new lifestyle into your routine. That may mean replacing a bad dessert one night. Or maybe it’s letting your spouse have the remote control. Then again, it could be chewing on a carrot instead of going for a cigarette break when stressed. Whatever it is, scoring these small victories lets you know that you can indeed become the new person in the New Year that you desire.

Expect Success

There’s a reason New Year’s resolutions are the punch line for countless jokes. There are people, however, who beat the odds and stick with their resolutions. This time around, you’re going to be one of them! Not because you’re better than other people who can’t keep from overeating. And not because you’re smarter than people who don’t read a book every month (like you’re planning to do this year). The reason you’re going to succeed is because you want it, and nothing is going to stop you. When you expect success and realize it is possible—which it is—you’re prepared to do what it takes to find that success. Now go for it!

Go for the Right Goals

Before you set a resolution for a new you in the New Year, take stock of your life to determine what would give you the best bang for your resolution buck. Already spending more time than you’d like away from the family? Maybe you should resolve to work your way into a position at work that requires less travel. Thinking you need to lose more weight when all your friends think you’re exceptionally thin? Maybe you should work on adding muscle to your frame instead. Only when you have the right goals can your new you be the best you.

Have Some Fun

Sometimes, creating a new you can be tiring. After all, you’ve spent a lifetime creating the old you, and your old self will not leave without a fight. When your lifestyle changes feel like too much and you’re drooling for ice cream, jonesing for a smoke, or itching to ignore your family and stare at your phone, turn your focus to something fun. Grab a funny movie, go on a hike, hang out with friends—just do something you enjoy! When you’re done, your head will be cleared and you’ll again be ready to shed the old you in favor of the new you in the New Year!

I have just the exercise plan for you – one that will not only help you recover from your holiday indulgences, but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.

Simply contact me today to set up your first workout, but hurry…the new year’s rush is here, and openings are almost all taken!

Fitness New Year Gift to you!

This is the time of year that you focus in on getting something special for all the important people in your life. You put time and thought into finding that perfect gift that will make them feel loved.

But what about you?

With all that you do for others, it’s time to do something just for you. Would you like a fitness new year gift?

How about the gift of a totally reshaped body in 2016? You and I both know that you deserve it. It’s your time…embrace it. I’ve got just the 14 Week New Body Challenge for you! Contact me to get started for free!

5 fitness mistakes to avoid

Stroll through any gym and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy.

Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast track to results.

Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 20 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 6 weeks. Switch it up. You can always come back to that routine later. Just don’t repeat the same one at every workout.

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform better, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes. You can do it with dynamic exercise (i.e. walking, biking, modified jumping jacks), which is any type of movement to prepare your muscles for the main workout.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in working the wrong muscles, injury over time or immediately if it’s really bad.

Take the time to achieve proper form. If you can’t do a particular exercise with proper form, perform the modified version , and work up to the full exercise. By doing so you’ll avoid injury and will reap a better benefit from each exercise.

Mistake 5: You workout alone

Most people who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you (unless you’re a fitness fanatic)? Why push yourself if no one is watching? Exercising alone simply doesn’t motivate most people.

The best way to avoid injury and to see better results is to work together with a professional like me and/or fitness buddy if you have one.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Don’t know where to start when it comes to exercise? That’s where I come in.

Contact me today and we will get you started on the exercise program that is right for you.

Vitamin D Power

What ever happened to those milk advertisements with star athletes &  celebrities sporting milk mustaches?  The all powerful vitamin D definitely does a body good! Let us count the ways:

  1. Bone Health (of course)
  2. Immune Health
  3. Muscle Health

Did you know that many folks have lower vitamin D concentrations in the winter? Lower sun exposure & a bad diet have a lot to do with that, but there could be other reasons as well. The important thing is to make sure you’re protected with the power of vitamin D. Check with your doctor to find out if you are deficient in vitamin D or any other essential vitamin for that matter BEFORE supplementing on your own. This is very important, because fat soluble vitamins like vitamin D will hang around in your body for quite a bit of time, potentially leading to an overdose if you take too much.

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Crock Pot Turkey Chili

Here’s a turkey chili recipe that’s very easy. It can all be dumped into your crock pot/slow cooker or pressure cooker.

Note: You can reduce the sodium for this dish by using low/no added salt products like I do, as well as cooking your beans from the dry bag instead of using canned beans.

Crock Pot Turkey Chili

Crock Pot Turkey Chili


Crock Pot Turkey Chili
Print Recipe
Here's a turkey chili recipe that's very easy. It can all be dumped into your crock pot/slow cooker or pressure cooker.
Servings Prep Time
4 people 10 minutes
Cook Time
6-8 hours
Servings Prep Time
4 people 10 minutes
Cook Time
6-8 hours
Crock Pot Turkey Chili
Print Recipe
Here's a turkey chili recipe that's very easy. It can all be dumped into your crock pot/slow cooker or pressure cooker.
Servings Prep Time
4 people 10 minutes
Cook Time
6-8 hours
Servings Prep Time
4 people 10 minutes
Cook Time
6-8 hours
Ingredients
Servings: people
Instructions
  1. Brown the meat & onions in a skillet over medium heat.
  2. Transfer meat, onions & drippings to the crock pot, and dump everything else in. Mix well.
  3. Cook on high 6-8hrs.
  4. TIME SAVING NOTE: If you have a pressure cooker, just dump everything (including the raw ground turkey) into the cooker. Mix well, and cook for 60 minutes if you use canned beans (90 minutes if you use dry beans).
Recipe Notes

Crock Pot Turkey Chili Recipe  nutrition  label Oh Fitness LLC

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Holiday-Proof Fat Loss Tips

Don’t deprive: Skipping meals in order to make up for holiday indulgences will only cause you to make more regrettable decisions. Follow up a day of indulgence with small sensible meals centered around protein and fiber.

Exercise time: Don’t skip your workouts during busy holiday weeks. You’ll benefit more than ever from the stress relief and metabolism boost that a good workout delivers.

Share Healthy: Bring a healthy dish to your next holiday party and be sure to fill your plate with it. This is a great way to make sure that you’ll have a healthy option, and you’ll also share good health with your friends and family.

Drink Low Calorie: High calorie drinks are everywhere during the holidays, and these beverages are the easiest way to pack on the pounds. Be extra cautious with your drink order. How about a 2 drink maximum? Also, stick with low calorie options and always drink a glass of water in between each alcoholic drink.