Better Body Fixes

This is from a great article in the Oxygen Magazine Winter 2012. I am not writing it word for word, but it hits home on what I tell my clients everyday:

“Fat-loss mistake: Overtraining. Specifically, people have been guilty of over doing cardio. This will hinder your personal fat-loss progress. It is VERY important to implement both weight training and cardio sessions into a Fat-loss program, but not in excessive amounts.”

Introduce different types of cardio training into your program. Do both steady-state and intense-interval training to shock the body. This way it does not become accustomed to one type over the other. Too much cardio will fatigue your body and leave it vulnerable to an increased risk of injury. (I myself was guilty of this before I became a trainer and learned how the body works.)

People think they need to do their cardio first, and then go off and strength train. This is a big mistake. First you have to remember, if you do 20-30 minutes of cardio at the beginning of your workout, what energy will you have remaining to complete the strength training you still have left to do? You need to warm up, approximately 5-7 minutes with cardio. Then combine the strength training and cardio in the session. You should be doing one-hour sessions. If you have time left over, use it to do a cool down on a bike, treadmill, or just a nice walk around the neighborhood.

Sleep is also a very important tool for your weight loss goal to be met. The world we live and work in has become very fast paced. You need to make sure you are winding yourself down in the evenings so you can be assured you get seven to eight hours of sleep per night (eight is preferred).

In addition, let’s not forget the diet. Do not make the mistake of depleting essential fats from your diet. Make sure you are keeping the good fats in your diet, e.g., the Omega 3’s. Maintain balance. A moderate intake of all food groups makes dieting and eating clean much easier to sustain and adhere to. Be careful of the sweet cravings; look up on line easy meals and snacks that have half the calories as something made with fat enriched ingredients. Find ways to make them less threatening to your mid-section, thighs, and buttocks. Below is a brownie recipe I am definitely going to try myself. The recipe is in the
Oxygen Magazine Winter 2012 edition. The recipe is from Ava Cowan, from Delray Beach Florida, Co-Owner of Pro Sports Nutrition. Ava is also a Gaspari-Sponsored Athlete, so she would advise using the Gaspari Myofusion protein. If you cannot find that, use another.

Ava’s Chocolate Brownies

2 scoops Gaspari Myofusion Milk Chocolate protein powder
4 tbsp unsweetened cocoa powder
1 cup organic spelt, flaxseed, or oat flour
1 cup Stevia in the raw
½ tsp baking soda
Pinch of sea salt
5 egg whites (large)
2 sugar-free dark chocolate pudding cups, ready made
2 oz crunchy almond butter
1 tsp vanilla extract
4 oz water

Preheat oven to 350 degrees. Spray your pan with an extra virgin olive oil spray. In a large bowl, mix your protein powder, cocoa powder, flour, Stevia, baking soda, and salt. In a separate small bowl, blend egg whites, pudding, almond butter, vanilla extract, and water. Mix into the dry ingredients in the large bowl. Pour into the prepared sheet pan. Bake for 20-30 minutes; allow to cool thoroughly in pan. Cut cooled brownies into 16 squares. And last, enjoy!

Until next time, stay active, eat clean, and be healthy.



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