The Problem Diet

For more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero wholesome, healthy results.

Sure, you may lose 5, 10 or even 20 pounds on a fad diet…but you’ll gain it all back along with the damage it’s done to your liver, kidneys, hormones and more! How can I be so confident that your results will be short lived and wrecking? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight-a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…

But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits-with a critical difference in their body due to the sudden drop in pounds. They’ve lost precious muscle, and their body has now learned to dysfunctionally function off of a severe calorie reduction.

In practical terms this means that the dieter is more fat and will begin gaining more even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, they have minimal muscle to boost their metabolism and burn fat. So what’s a dieter to do? Find a cleanse-right? Wrong.

There is a way to drop pounds and firm your body, but you won’t read about it in the next diet book or hear it on the news.The solution to your fad dieting nightmare is a lifestyle change.

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back your old bad ways-a lifestyle change redefines who you are.

I know this is starting to sound like some heavy stuff, but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change all of the time.

Fact: The shape of your body is the direct result of your past lifestyle.
So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want simply identify your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

  • The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The key word here isconsistent. If you aren’t exercising at least 3-4 times each week then you own this habit.). FitBits, pedometers and other popular activity trackers keep you in a healthy mindset of moving more everyday. Why not give one a try?
  • The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before. Unfortunately, the only way to know if you are over eating is to take inventory of what you eat. Electronic food diaries like MyFitnessPal are also great tools to use. They even have build in scanners for prepackaged foods, so that you don’t actually have to count up every calorie yourself!
  • The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it ‘empty’ calories.). Just because a food is 100 calories, doesn’t mean it isn’t junk.

You can lose weight and improve both your appearance and your health.
You can look and feel great.
You can transform yourself into the person that you’ve always wanted to be.

Don’t let another day go by that leaves you a slave to unhealthy habits. Let’s recreate your lifestyle and redefine your body.

By the way, I should mention another deadly habit that destroys too many people’s dreams. The habit of procrastination.

How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would turn things around? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.

Break that nasty habit of procrastination and start something healthy NOW! Drink a glass of water…do 25 jumping jacks, eat a cup of vegetables at your next meal…just start something NOW!

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

Peach Protein Shake

peach protein shake oh fitness llc recipe

Peach Protein Shake
This simple peach protein shake will give you a morning boost.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Peach Protein Shake
This simple peach protein shake will give you a morning boost.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
  • 1/2 cup peaches no sugar added preferred, frozen
  • 1 scoop Protein Powder low carb; I like Pure Protein Vanilla Plus at Sam's Club
  • 1/2 cup milk your choice of soy, almond, cow...unsweetened
  • 2 tablespoons flaxseed ground preferred
Servings: person
Instructions
  1. Blend all ingredients in your Vitamix/Nutribullet/blender...add as much H2O or ice as you'd like for consistency
Recipe Notes

peach protein shake oh fitness llc nutrition

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3 Busted Fitness Myths

I’m here to warn you of the 3 fitness myths that most people fall for. Don’t waste your time on these:

Myth #1: Take diet pills to boost your effort.
It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Although there are some FDA approved diet pills on the market, the list of side effects are are very real! Most diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don’t pop a pill-instead burn calories with exercise. Anything worth having is worth working for.

Myth #2: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and become more fat over the long haul. That’s right, you’ll fall into the trap of gaining it all back plus more!

Tip: Don’t starve yourself-instead eat healthy portioned meals and snacks throughout the day.

Myth #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.

Tip: Don’t obsess about crunches-instead focus on fat burning foods.

Healthy “Fried” Chicken

By baking the chicken tenders/breast and using high fiber/low-carb flours, this recipe has half of the calories and 80% less fat than traditional fried chicken. Serve with a side of vegetables and a salad. I’ve made keeping track of this recipe so easy by listing it in MyFitnessPal for you already! Just search for the recipe name in the food database.

Healthy "Fried" Chicken

Healthy “Fried” Chicken

 

Healthy "Fried" Chicken
Servings Prep Time
6 people 15 minutes
Cook Time
35 minutes
Servings Prep Time
6 people 15 minutes
Cook Time
35 minutes
Healthy "Fried" Chicken
Servings Prep Time
6 people 15 minutes
Cook Time
35 minutes
Servings Prep Time
6 people 15 minutes
Cook Time
35 minutes
Ingredients
Servings: people
Instructions
  1. Preheat oven to 350 degrees F. Lightly grease a 13″x9″ baking pan with coconut oil.
  2. In a medium bowl whisk the eggs, apricot preserves, mustard, garlic powder, and red pepper flakes.
  3. In another medium bowl combine the almond flour, almond meal, coconut flour, pepper, thyme, and paprika.
  4. Dip each chicken strip in the egg mixture, then dredge through the flour mixture. Place in the prepared pan.
  5. Bake for 35 minutes.
  6. Change oven to high broil for 2 minutes, flip each chicken tender and broil the other side for 2 minutes.
  7. Serve with a side of zero calorie, sugar-free BBQ sauce or dressing (like from the Walden Farms brand)
Recipe Notes

healthy fried chicken oh fitness llc recipe nutrition

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GymKitchen: Sweet and Tangy Grilled Chicken Recipe

Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down. This recipe is saved in My Fitness Pal for you already. Just search in the database for the recipe name by Oh! Fitness LLC.

Sweet and Tangy Grilled Chicken

Sweet and Tangy Grilled Chicken

GymKitchen: Sweet and Tangy Grilled Chicken Recipe
Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor.
Servings Prep Time
6 portions 30-45 minutes
Cook Time Passive Time
12-16 minutes 40 minutes
Servings Prep Time
6 portions 30-45 minutes
Cook Time Passive Time
12-16 minutes 40 minutes
GymKitchen: Sweet and Tangy Grilled Chicken Recipe
Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor.
Servings Prep Time
6 portions 30-45 minutes
Cook Time Passive Time
12-16 minutes 40 minutes
Servings Prep Time
6 portions 30-45 minutes
Cook Time Passive Time
12-16 minutes 40 minutes
Ingredients
Servings: portions
Instructions
  1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
  2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
  3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Recipe Notes

Sweet and tangy grilled chicken oh fitness llc recipe nutrition

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Salmon and Green Beans

Have a dose of healthy B12, omega-3s, vitamin D… with salmon!

Salmon and Green Beans

Salmon and Green Beans

Salmon and Green Beans
Have a dose of healthy B12, omega-3s, vitamin D... with salmon!
Servings Prep Time
6 people 5 minutes
Servings Prep Time
6 people 5 minutes
Salmon and Green Beans
Have a dose of healthy B12, omega-3s, vitamin D... with salmon!
Servings Prep Time
6 people 5 minutes
Servings Prep Time
6 people 5 minutes
Ingredients
Servings: people
Instructions
  1. Preheat oven to 400 degrees.
  2. Place the fillet skin side/flat side down in the baking dish. Sprinkle 2tbsp of any low salt or salt free herb blend you like over the fish. Bake the dish in the oven at about 400 degrees for 15-25 minutes or until the fish is flaky when using a fork.
  3. Place green beans, 2tsp of any low salt or salt free herb blend you like, and 1 cup of water in a 5-quart microwave-safe dish. Cover, and microwave on high until beans are crisp-tender, 6 to 7 minutes. Stir, and pour off any excess liquid.
Recipe Notes

salmon and green beans oh fitness llc nutrition coaching nutrition label

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Celery and Protein Peanut Butter

This snack is so easy! It’s tasty too. Who wouldn’t love that?

Did you know that celery is often used as a natural intestinal anti-inflammatory veggie solution?

Celery and Protein Peanut Butter

Celery and Protein Peanut Butter

Celery & Protein Peanut Butter
This is an easy 3 ingredient high protein snack fix.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Celery & Protein Peanut Butter
This is an easy 3 ingredient high protein snack fix.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
Servings: person
Instructions
  1. Slice the celery into approximately 5 inch sticks. (note: Buying them precut is a great time saver.)
  2. Mix the peanut butter and protein powder together into a small container. Add water as you mix until you reach your desired consistency. I like it thick! (note: You could cheat and use 1 1/2 tbsp of P28 high protein peanut butter instead of mixing it up homemade)
  3. Spread the protein peanut butter mixture into the nook of each celery stalk. Enjoy!
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Cranberry Beet Cleanse Shake

This cranberry beet cleanse shake is part of the “Trio Cleanse”.

cranberry beet cleanse oh fitness llc

Cranberry Beets Cleanse Shake
Beets have lots of healthy defenders like vitamin A, B vitamins, and other antioxidants to keep you squeaky clean. Plus strawberries have vitamin C!
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Cranberry Beets Cleanse Shake
Beets have lots of healthy defenders like vitamin A, B vitamins, and other antioxidants to keep you squeaky clean. Plus strawberries have vitamin C!
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
Servings: person
Instructions
  1. Blend all ingredients into your Vitamix/Nutribullet...add as much H2O or ice as you'd like for consistency
  2. Enjoy!
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Orange Cauliflower Cleanse Shake

This orange cauliflower shake is part of the “Trio Cleanse”

Orange Cauliflower Cleanse Shake
Cauliflower has phytochemicals (ie. glucosinolates) that cleanse the intestines like nobody's business!
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Orange Cauliflower Cleanse Shake
Cauliflower has phytochemicals (ie. glucosinolates) that cleanse the intestines like nobody's business!
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
Servings: person
Instructions
  1. Blend all ingredients toghether in your Vitamix/Nutribullet...
  2. Enjoy!
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