MAKE TIME 4 Exercise

Perspective is everything, and the following paragraph just may change your perspective on the idea that you don’t have time to exercise…

There’s a famous, fitting quote that addresses our universal struggle to find time for exercise. Read it a couple of times to really let it sink in.

“Those who do not find time for exercise will have to find time for illness.”  – Edward Stanley

Pretty powerful, right?

Either way you’ve got to spend time on something. Health or illness. I choose health.

Oh! Fitness LLC
8787 Branch Avenue Box #103 ClintonMD20735 USA 
 • (301) 836 - 1326

Clean Eating 101

What food should you consider clean? I’ll give you a hint: not foods that come packaged and processed. 

The healthiest, cleanest foods are ones that are fresh and minimally handled…as nature intended. Sprouted grains, whole fruits, vegetables, greens, nuts, seeds, eggs, fish and 90% or higher lean meats. Stick with this list of natural foods and you’ll be eating very clean. 

  • Fresh & Whole Fruits
  • Fresh & Whole Vegetables
  • Leafy Greens
  • Colorful Vegetables
  • 90% or Higher Grade of Meats
  • Fish
  • Eggs
  • Plain Nuts
  • Plain Seeds
  • Beans
  • Lentils
  • Sprouted Grains

Eat on occasion, or even completely steer clear of any food that has been manufactured, processed and packaged. These are usually not clean and will lead to pounds gained.

 

A Side Of Exercise, Please!

How many times have you attempted to reshape your body by dieting alone? Boy that gets frustrating…

Exercise is an extremely important factor when it comes to fat loss. While clean eating helps by restricting fattening calories, exercise revs up your metabolism for an all-day calorie burn & FAT BURN. 


Add a side of exercise.

GymKitchen: Turkey Soup 101 Recipe

Make this wholesome, quick meal at home tonight. It’s high in fiber, packed with protein, nutritional carbs and tastes quite comforting and delicious. Enjoy the leftovers as a quick lunch or as tomorrow’s dinner.

Servings: 8

Here’s what you need…

Turkey Soup 101

Turkey Soup 101

  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 bunch of carrots, chopped
  • 2 onions, chopped
  • 1 bunch of celery
  • 1 fennel bulb
  • 1.3 lbs lean ground turkey (93% or better)
  • 4 cups low sodium veggie broth
  • 6 whole tomatoes or substitute with 1 (14.5oz) can no salt added stewed tomatoes
  • 2 ears of corn, kernels sliced off cobb or substitute with 1.5 cup frozen corn (freezer section)
  • 3 Tablespoons tomato paste
  • 2 teaspoons dried basil
  • Dash of freshly ground pepper & your favorite no salt seasoning
  1. In a large skillet heat the olive oil under low-medium heat. Add garlic. Add chopped carrots, cover for 5 minutes. Add onions, celery and fennel. Sauté until soft.
  2. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often.
  3. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 45 minutes. Add extra water as desired. Happy #GymKitchen eating!

*Approx. Nutritional Analysis: One serving equals: 264 calories, 6g fat, 480mg sodium, 28g carbohydrate, 10g fiber, and 21g protein.

*Your specific brands used will alter the nutritional analysis slightly.

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Black & Decker HC306 1-1/2-Cup One-Touch Electric Chopper

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.

Yes. I said it. IF YOUR GOAL IS JUST TO LOSE WEIGHT, THEN YOU EAT TO MANY CALORIES.

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

#Fit2Feast Holiday Challenge

Did you know that the average Thanksgiving meal is ~4,500 calories? Check this out:

This #Fit2Feast challenge is for you!

join the Oh Fitness LLC challenge

 

Join me!

Join me!

RULES:

You MUST complete 30 minutes of purposeful exercise every day (i.e. total daily expenditure calories do not count…only your calories from your actual workout counts) I recommend you make your usual recovery day a light 30 minute walk day just to stick with the challenge.

You MUST sign up on Endomondo & use GPS. This is the only way your performance will be tracked.

If you train outdoors, you MUST use the GPS feature. I need to see what you did.

If you train indoors, you MUST turn on GPS & take a picture of your workout summary from the cardio equipment to include your calories OR from your personal activity tracker device (HR monitor, Fitbit…). Post your picture on Endomondo after you workout. I need to see what you did.

The *client with the most calories burned wins 2 movie tickets!!! I hope you burn close to 4,500!

*Only active clients of Oh! Fitness LLC are eligible to win movie tickets. Participating past clients or non-clients  will earn $5 off their next personal training session with Oh! Fitness.

join the Oh Fitness LLC challenge

 

 

For Best Fitness Results

For Best Results…

Want to get the most from your workouts? Follow these 5 tips:

  1. Be Consistent: exercise at least 5 times each week.
  2. Be Challenged: change your routine often.
  3. Be Patient: don’t forget that true fitness results take time.
  4. Be Excited: find an exercise program that you enjoy or at least can bear.
  5. Be Supported: call in a professional for better results. Also, create a support system. It will provide constant motivation. Connect with more people who have your same better health & fitness goals in mind. Better yet, connect with folks who ALREADY have what you want to achieve. We’ll help get you there! I’m on Instagram, Facebook, Twitter, Pinterest…no excuses!!!

 

Southwest Chicken Recipe

Serve this flavorful Southwest Chicken with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein, fat, fiber. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy! Servings: 6

Here’s what you need…

Southwest Chicken

Southwest Chicken

  • 1.5 lbs  chicken breast
  • Dash of black pepper
  • 1 Tablespoon coconut oil
  • 1 small yellow onion, chopped
  • 1 tomato, seeded and diced
  • 2 Tablespoon chili in adobo sauce
  • 1 Tablespoon chili powder
  • 1 Tablespoon balsamic vinegar
  • 1 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground cinnamon
  1. Southwest Chicken Recipe nutrition facts Oh Fitness LLCRinse the chicken breasts and pat dry. Butterfly cut the chicken, opening each breast up like a book. Sprinkle both sides with salt & pepper. Place the chicken in a baking pan and set aside in the fridge as you prepare the sauce.
  2. Place the coconut oil in a skillet over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Add the remaining ingredients and continue to cook for about 10 minutes. Use a hand blender to puree the sauce until smooth.
  3. Coat the chicken with half of the sauce and marinate for 30 minutes & up to 24hrs. Preheat the oven to 350 degrees F.
  4. Cover the chicken with foil and bake chicken for 30 minutes in the preheated oven. Serve warm with a spoonful of the reserved sauce & some leafy greens on the side, steamed of sauteed in olive oil. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 207 calories, 4g fat, 436mg sodium, 10g carbohydrate, 4g fiber, and 29g protein.

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Turning Natural…local & healthy is in the neighborhood!

PG county  health nuts & newbies please stop by Turning Natural in Forestville Maryland. It’s a more healthy juice bar…no added sugar like other places I won’t mention. The knowledgeable staff proudly creates fresh juices & foods locally grown. Can it get any better? Check out their site and stop by. You’ll be in for a pleasant surprise!

Turning Natural 7702 Forestville, Maryland 20747

Turning Natural 7702 Forestville, Maryland 20747

Can Fruit Sabotages Results?

YES

Most of us know fruit is healthy – but while fresh fruit does contain essential vitamins, antioxidants, minerals and fiber, the market place has been flooded with “fruit products” that are sabotaging your fat loss results.

Is any product with the word “fruit” in the name a valid way to meet your fruit quota? No. Here’s the truth:

Problem Fruit #1: Fake Juice

Fresh fruit juice can be wonderful. It has great flavor, great color, and good amounts of important vitamins, antioxidants and minerals. At least it does when it is actually fruit juice. Unfortunately, many drinks labeled as fruit juice, contain a very LOW amount of actual fruit juice. For these hardly-fruit fruit juices, sugar and water make up the bulk of the contents, robbing you of the important benefits of all-natural fruit juice and leaving you primed and ready to fill your fat cells. Furthermore, there is little to no fiber in fruit juice making it easier for the sugar to go straight to your gut!

Keep fruit juice indulgences to a minimum (a free/cheat day drink), as even the fruit-only kind is loaded with simple sugars.

Problem Fruit #2: The Fruit Smoothie
Now, now, don’t get all up in arms. Smoothies have long been considered a healthy treat, but this is often a misconception. It’s not that all fruit smoothies are unhealthy. In fact, a smoothie can give you a big boost of vitamins and minerals that help you feel energetic and ready to face the day. However, it’s very easy to add more sugar than is found in many desserts, losing all the healthy benefits and putting you at risk for fat storage. Check out the nutrition facts of your favorite smoothie shop…you might be shocked.

To keep your smoothie lean and healthy, don’t add ice cream, frozen yogurt or juice, processed sweeteners, or other items that are high in sugar and filled with empty calories. Keep your smoothie super lean, use nothing but whole fruit, ice, Greek plain yogurt, and a nice scoop of protein powder to ensure it is high on the health chart.

Problem Fruit #3: Fruit-Filled Desserts
Lots of desserts are based around fruit. Cheesecake, pie, and upside down cake just to name a few. Though most of these desserts are unhealthy, there are a few healthy fruit-based desserts to enjoy. Fruit parfait and fruit sorbet are usually lower in sugar and calories than most desserts. And if you just have to have your cake and eat it too, a light angel food will be better for your fitness goal.

Problem Fruit #4: Fruit-Flavored Cereals
Hopefully eating bowl after bowl of fruity cereals that leave your milk pink and orange is only a problem for your kids (hope NOT…break the cycle). But if you’re still hooked on cereals that claim to have some semblance of fruit, while being filled with added sugars and calories, it’s time for a change. Yes, these cereals may taste good, but sugar-laden breakfast cereals are ruining your fitness results—even if they supposedly have real fruit flavors (ha ha). Wean yourself from the fruity cereals by chopping some real fruit into a bowl of healthy, sugar-free, whole grain cereal. P.S…don’t get tricked by everything Kashi either!

Stick with the Real Deal. The best way to avoid unhealthy fruit flavored products is to only eat raw, whole fruits and avoid packaged fruit as much as possible. This will keep you on track with your fitness and fat loss goal.

Don’t forget that true fitness success comes from a combination of a consistent, challenging exercise routine coupled with a diet of wholesome, unprocessed foods. YOU MUST LEARN YOUR WAY AROUND THE KITCHEN, or you’re going to be in for a long hard bumpy ride!