Milanese Steak Grill

Milanese Steak Grill

Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Make sure to trim your steak of all visible fat before grilling to enjoy the leanest cut possible. Add a side of steamed veggies and brown rice for a healthy, tasty meal. Yield: 4 servings

Here's what you need…

1 lb. boneless beef top round steak, 3/4 inch thick, trimmed of fat
1/4 teaspoon salt
1/8 to 1/4 teaspoon pepper
1/3 cup finely chopped fresh parsley
2 tablespoons grated lemon peel
3 large garlic cloves, minced
1/4 cup dry white wine or chicken broth
1 tablespoon Dijon mustard
Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once.
Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well.
Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices.
Nutritional Analysis: One serving equals 150 calories, 4g fat, 2g carbohydrates and 24g protein.

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Booty Building Secrets

Booty Building Secrets

Seems like everyone has been asking how to shape up their behind lately, so I've decided to let you in on a few of my closely-guarded booty-building secrets.

Most of my clients have one of the following things to say about their bum: 1) Help! My bum is too big; 2) Help! My bum is too saggy; or 3) Help! My bum is too flat.

Now let's tackle each of these challenges with solutions that will give you the best booty ever!

I. Help! My bum is too big.
If you are suffering from an over sized behind then do the following 3 fat-blasting workouts to reduce, tighten and shape your bum.

Fat-Blaster #1: Run

Running is a great way to burn off extra body fat while developing strong glutes. Follow these 4 tips to target your glutes while running:

To target your glutes focus on extending your hips and keeping your chest lifted.
Roll all the way forward onto your toes with each step, in order to engage more of your glutes.
Run up hills, stairs, or on the treadmill at an incline.
Run on a sandy beach or gravel path – the uneven surface forces you to work harder to stabilize your lower body.
Fat-Blaster #2: Elliptical

The elliptical works well for streamlining your behind – but only when used properly. Follow these 4 tips to get the most from your elliptical workout:

Posture matters. Don't drape your upper body over the front of the elliptical machine – this will bring the focus to your quads and lower back instead of your glutes. Instead keep your back straight and posture good.
Put the incline of your machine higher than seven percent. This will ensure that the emphasis is on your glutes instead of your quads.
Push down with your heels with each stride. Also sink down into a squat for 30 second intervals while striding.
Let go of the handles. This will force your core to stabilize you.
Fat-Blaster #3: Swim

Swimming laps is a sure way to burn tons of calories. Follow these 4 tips to get the most from your time in the pool:

Start each lap with an explosive push from the wall. Place the soles of your feet flat against the side of the pool, bend your knees and explode forward with your legs.
Use flippers. Sounds silly, but try a few laps with a kickboard and flippers and you'll quickly feel the intense emphasis on your glutes.
Vary your kick. Go from flutter to froggy kicks to target all of your glutes.
Try some in-water squat jumps: stand in chest-level water with feet shoulder width apart, toes turned out. Bend your knees and lower your hips down then explode upward, pushing through your heels.
II. Help! My bum is too saggy.
The solution to a saggy bottom is to target your glutes. Try the following 3 bum-lifting exercises at home – these require no equipment.

Bum-Lifting Exercise #1: Hyperextension with leg curl
Lie facedown on the floor with your arms extended above your head and knees together. Bend your knees and curl your heels toward your glutes, contracting your glutes. Lower your feet back toward the floor, raise your chest and shoulders up and hold for one count before returning to the start position. Do 15 repetitions.

Bum-Lifting Exercise #2: Plank pull
Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion for 15 reps. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.

Bum-Lifting Exercise #3: Side-lying bicycle
Lie on your right side with your elbow directly under your shoulder and legs stacked on top of each other. Bend your right knee back slightly. Lift your left leg about 6 inches into the air, then draw if forward to a 90 degree angle, keeping your foot flexed. Swing your leg back, pointing your toe and extending your lower back. Do 15 repetitions and then repeat with right leg.

III. Help! My bum is too flat.
In order to build a shapely behind you'll need to head to the gym. The following 3 booty-building exercises will give your bum a serious shape-changing workout.

Booty-Building Exercise #1: Dumbbell Squat
Place your feet wider than shoulder width apart, and turn toes out. Hold a dumbbell in each hand at your sides. Inhale as you squat down, keeping your back straight and tummy pulled in. Exhale as you press up through your heels and return to a standing position. Do 15 repetitions.

Booty-Building Exercise #2: Dumbbell Lunge
Stand with feet together and a dumbbell in each hand at your sides. Inhale as you lunge forward, keeping your lunging knee directly over your ankle. Exhale as you push off with your lunging heel, and return to the starting position. Do 15 repetitions and repeat on the other leg.

Booty-Building Exercise #3: Straight-legged Deadlift
Stand with feet shoulder width apart, a dumbbell in each hand with palms facing your thighs. Inhale as you bend forward at the hips, keeping your back flat. Lower the dumbbells down until you feel a pull in your hamstrings. Keep the dumbbells close to your legs as you exhale and straighten your legs, focusing on contracting your glutes. Do 15 repetitions.

Want to get your best booty as quickly as possible? Call or email me now to get started on a unique fitness program that will get you on the fast track to your best booty ever.

Biggest Fitness Secret Revealed

Biggest Fitness Secret Revealed

I hope you’re sitting down for this one because today I’m going to pull back the curtain and share with you something huge. In fact, I believe that this is the biggest secret to attaining that perfectly fit body that you’ve been after for so many years.

If you’re like most fitness enthusiasts then your perfect body has eluded you for quite some time. It’s not that you aren’t trying to workout and eat right, it’s just that you haven’t been able to find that one thing to take you all the way to success.

Now, my friend, you’re about to find out what that one thing is, and your fitness results will never be lacking again. It’s quite simple, and yet stands as the truest and most important fitness advice you’ll ever receive…

The big secret is that…Your daily habits create your body.

What do I mean by daily habits? The things that you consistently do on a daily basis determine your body’s shape, strength and stamina.

That’s it. Nothing else matters as much as those daily habits.

The problem is that most of us have bursts of fitness motivation, when we eat clean and workout hard for a short time…but then the motivation wears off and we go back to our daily habits. That familiar routine that gives us comfort and security.

Your only focus, when it comes to shaping up your body, should be to make and keep a handful of healthy, daily habits. When these healthy habits become your comfortable routine, then you’ve hit fitness gold.

This is great news for two reasons:
First, when you do something habitually it no longer requires a lot of brain power or motivation to get it done. It pretty much happens automatically. So once you’ve settled into your daily habits you’ll easily maintain them.
Second, once your daily habits have been around long enough to transform your body, you get to give up the struggle of trying to lose weight. That quest, which has taken up so much of your time and mental energy, will be put to rest, leaving you time to go out and enjoy your life. Go crazy, kiddo! Once you’ve achieved that body of your dreams the ride is just begun. Now the fun really begins.
And so today take a few moments to determine which healthy, daily habits you will begin to include in your daily life, and continue to prompt yourself to do these until it becomes automatic and comfortable. While each and every one of you have unique situations and abilities, here is a general list of ideas of healthy daily habits to get you started…
Daily resistance training workout – same time each day.
Daily cardio bonus workout (walk, jog, bike etc) – same time each day.
Daily protein shake to replace breakfast or lunch.
Daily water drinking – bring your water bottle with you.
Daily green drink.
Daily salad at one meal.
Daily bonus push-ups at home.
Go on, get working on your own personal list of daily fitness habits. Make these realistic actions that you could fit into your daily life, and watch as your body effortlessly transforms over the next several weeks.

Quick note for you overachievers: resist the urge to commit to difficult or extreme daily habits. You aren’t having one of your fitness bursts right now, that fizzle out shortly – these habits are meant for the long run. So instead of saying that you’ll run 6 miles each day, only commit to 2 miles. Do those 2 miles ever day for a few months and you’ll see the value and truly life-changing powers of a daily habit.

Call or email me now and I’ll help you with your personalized list of daily habits. Of course one of those habits will be to workout with me each day! Talk about a life changing habit smile emoticon

Mediterranean Lettuce Wrap

Mediterranean Lettuce Wrap

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools.
Servings: 1

Here's what you need...
1 large leaf of lettuce
2 slices lean turkey
1 roasted red bell pepper, cut into 4 segments
2 tablespoons garlic hummus
1 tablespoon olive tapenade
Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
Wrap the lettuce, use a tooth pick to hold it together.
Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

Motivate your friends, family and co-workers! Share this recipe because health is much better with friends.

Get Fit Newsletter September 28, 2015

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Get Fit Newsletter September 28, 2015

It’s really simple, but works like magic This email is only for those who are completely fed up with trying to lose fat and inches through diet and exercise… You’re probably thinking: What’s the deal? Why won’t the weight come off? You are doing everything you can think of to make it happen. There’s one simple thing standing between you and a slimmed down, amazingly fit body. One. Simple. Thing. And here it is…You eat too many calories. That’s it. Solve this problem and your dream body will quickly and easily become reality. Wait, don’t give me the excuse that, “I only eat healthy calories.” 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 fat loss. What I am pointing out is how powerful a reduction in calories is when it comes to lowering your body weight. Do you know how many calories you eat each day? If you’re not sure, don’t worry. You’re about to learn the one fat 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 involved 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. 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: Download a food journal application to your smart phone. At the touch of your fingers you’ll be able to look up food items and instantly see your running calorie tally. #2: Meet with your doctor 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. #3: Meet with me for a consistent and challenging exercise routine. My exercise programs are specifically crafted to get you into amazing shape as quickly as possible. These three, 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. Sounds good, right? I’d love to hear from you. Call or email today to get started! Dr. John Heary 800 Harlem Rd. West Seneca, NY 716-970-9149 Fitness 19 Maximum Fitness Solutions Get Your Free Consultation Your New (Hot) Body Can you picture it? Your slimmed-down, toned-up body, that you’ve earned after a few solid months of working out and eating right. Oh the satisfaction! One of the first things that people always say, when seeing one of my transformed clients, is how much younger they look. Getting rid of excess fat and getting your body into ideal condition is the quickest and easiest way to look and feel younger than ever. Guarantee that you’ll meet your fitness and weight loss goals by working with me. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results. Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire :) Low Carb Pumpkin Muffins Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more. Servings: 12 Here’s what you need… ½ cup coconut flour (find at natural foods store) 2 teaspoons ground cinnamon ½ teaspoon ground nutmeg ¼ teaspoon ground cloves ½ teaspoon baking soda ½ teaspoon salt ½ cup canned pureed pumpkin 6 eggs, beaten 3 Tablespoon coconut oil, melted ⅓ cup honey 1 teaspoon vanilla extract 12 pecans for topping Preheat oven to 400 degrees F. Oil muffin pans. In a medium bowl, combine the coconut flour, spices, baking soda and salt. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden. Place on wire rack to cool. Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein. Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends. Click Here to Refer a Friend

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Beware of These 7 Dieting Mistakes

Beware of these 7 dieting mistakes

It's a common problem. You've been on a diet for weeks and aren't losing weight like you thought you would.

It may be because you're consuming more calories than you think.

Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.

Mistake #1: Forgetting Liquid Calories

It's easy to forget that the things you drink have calories—some more than you'd think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you're adding.

For calories' sake, it's best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don't satisfy hunger, so they are just empty calories.

Mistake #2 Meal Skipping

Many dieters think they'll cut their calorie intake by skipping a meal, usually breakfast.

But this is a mistake.

Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you're so hungry.

So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.

Mistake #3: Oversized Portions

Just because restaurants load your plate with a mountain of food doesn't mean you should eat that much at home for a normal meal.

Remember that your stomach, like your heart, is the size of your fist. Don't think you could fit much food into your fist? You're right. And contrary to what mama taught you as a child, you don't have to eat all the food in front of you.

To eat a little less, use smaller plates and eat slower so you know when you're full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.

Mistake #4: Too Many Extras

A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.

These add extra calories fast.

One tablespoon of dressing contains 75 to 100 calories. With that in mind, it's no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.

Mistake #5: Blaming Your Genes

Many people give up on dieting or think there's no hope when it comes to meeting their goal weight because of their genes.

Just like you may share your father's hair color or your mother's eye color, there is a small chance you also share your parent's body type. However, this is no excuse for doing nothing about trying to lose weight.

Stick to your diet and exercise plan and you should definitely see results.

Mistake #6: Eating Without Thinking

It happens to everyone. You're tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it's not on a plate it doesn't matter, but every bite you take counts.

When it comes to a successful diet, make rules for appropriate times to eat. And don't always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don't put anything in your mouth.

Mistake #7: Eliminating All Treats

Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.

This commitment may last a few days until you can't tolerate it any longer and you overindulge on what you deprived yourself of.

A better plan is to allow yourself a treat every once in a while.

Remember that everyone makes mistakes, but be smart and don't let these common pitfalls keep your from meeting your weight loss goal!

Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I'm here to motivate, instruct and encourage you to reach your goal.

Call or email today to get started on a fitness program that will truly improve your quality of life.

Mango Chutney Chicken Salad

Mango Chutney Chicken Salad

This tropical salad is a refreshing way to serve chicken. Tender mango chutney, creamy Greek yogurt and fresh, crunchy greens make this one tasty meal, filled with healthy protein and fiber. Servings: 5

Here's what you need...

1 teaspoon olive oil
2 cloves garlic, minced
1 inch ginger root, minced
1 small red onion, chopped
1 small red bell pepper, chopped
2 ripe mangoes, chopped
Juice from 2 limes
1 Tablespoon curry powder
1 teaspoon ground cinnamon
Dash of nutmeg
Dash of red pepper flakes
1 1/2 cups non-fat, plain Greek yogurt
1 Tablespoon Dijon mustard
Dash of salt and pepper
3 cups cooked chicken breast, chopped
4 cups salad greens
In a large skillet, heat oil over medium heat. Add garlic and ginger root and sauté for a minute.
Add the onion and bell peppers and sauté for a few minutes.
Add the mango and spices. Continue to sauté for another 5 minutes, until everything has softened.
Turn the heat down to low, cover and simmer for another 10 minutes. Remove from heat. Chill for 20 minutes in the refrigerator.
Combine the yogurt, mustard, salt and pepper together in a small bowl. Place the chopped chicken in a medium sized bowl and mix in the yogurt blend.
Prepare each plate with a pile of greens topped with a scoop of chicken and a spoonful of chutney.
Nutritional Analysis: One serving equals: 286 calories, 6 fat, 185mg sodium, 22g carbohydrates, 3g fiber, and 35g protein.

Motivate your friends, family and co-workers! Health is much better with friends.

Best Exercise Ever

Best exercise ever

It's always interesting when a client asks me to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I'm always slow to answer.

You see, I'm acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B—which makes me hesitant to label any exercise as the universal best.

That being said, there are exercises that are better than others. And, yes, there are even a few that I would label as the best.

What makes an exercise the best?
When deciding which exercises to include in your routine it is important to consider the type of movement involved. The simpler the movement, the fewer calories you'll burn. On the other hand, the more complex the movement, the more calories you will burn.

Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories.

Now let's look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back—just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise.

Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in.

So what's the best exercise for you? Find out—schedule your no obligation fitness consultation.

Low-Carb Roasted Asparagus Pasta

Low-Carb Roasted Asparagus Pasta

You'll need a spiral slicer for this recipe, in order to create long, noodle strands out of zucchini. If you don't already have a spiral slicer, it's a great tool that makes low-carb noodles quickly and easily. The addition of roasted asparagus to this pasta is simply delicious. Enjoy! Servings: 4

Here's what you need:

1 bunch, organic asparagus
1 teaspoon olive oil
dash of sea salt and pepper
5 organic zucchini
2 Tablespoons sun dried tomatoes, chopped
For the dressing:

1 garlic clove, chopped
2 Tablespoons yellow onion, chopped
1 Tablespoon Dijon mustard
1 Tablespoon lemon juice
1/4 teaspoon sweet paprika
2 Tablespoons olive oil
1/4 cup fresh chives, thinly sliced
Preheat the oven to 425 degrees.
Trim the ends off the asparagus, and chop into ½ inch pieces. Place in a medium bowl and combine with the olive oil and a dash of salt and pepper. Transfer to a baking sheet and bake for 10 minutes.
Trim the ends from the zucchini and use a veggie peeler to remove the green skin. Cut the zucchini in half, width-wise, then run through a spiral slicer to create long, angel hair noodles. Place the noodles in a large bowl. Add the sun dried tomatoes and roasted asparagus.
In a small bowl combine all of the dressing ingredients. Pour the dressing over the noodle salad and mix well to combined.
Nutritional Analysis: One serving equals: 134 calories, 8g fat, 10mg sodium, 10g carbohydrate, 5g fiber, and 5g protein

Motivate your friends, family and co-workers! Health is much better with friends.

Best Ab Exercises

Best Ab Exercises

Are you still doing dozens of crunches in the hopes of getting flat, washboard abs?

Traditional crunches are old news, so let's take your ab routine to the next level with the following 5 Best Ab Exercises.

The most effective ab exercises strengthen your core as a whole –which helps prevent dreaded back pain, increases your agility and, of course, makes you look good.

In your new ab routine the focus is on quality over quantity. A few concentrated movements are always more effective than dozen and dozens of old fashion crunches.

1) Plank: When performed correctly, a simple plank is one of the most effective ways to tighten your entire core. Proper form is key. Keep your back flat and your belly button pulled in toward your spine.

Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

2) Mountain Climbers: This vigorous variation of a standard plank kicks the core tightening up a notch. Angling your knees toward the opposite shoulder is a wonderful way increase the intensity even more.

Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.

3) Russian Twist: Nothing quite brings the burn like a properly done set of Russian Twists. By holding a medicine ball or dumbbell in your hands, the exercise becomes even more effective.

Sit on the floor with knees bent like in a "sit-up" position. The feet should be kept together and slightly off the floor. Keep your torso straight and your back off the ground at a 45 degree angle. Hold a medicine ball or dumbbell with both hands. Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. Move slowly for a more challenging workout.

4) Knee Tucks: All too often I see people neglect their lower abs in favor of quicker, easier exercises. The fact is that our lower abs typically need the most work, so give them the attention that they need with these Knee Tucks.

Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, palms facing up. Exhale and bring your knees up towards your chest. Slowly lower your hips back down to start position.

5) Side Bridges: In yet another variation of the fantastic plank, Side Bridges are much more challenging that they appear at first glance. While the focus is mainly on your waist, due to the stabilizing nature of this exercise, you're also working your entire core as a whole.

Put your feet and legs together as you lie on your right side. Place your right arm under your body and lift your upper body so that your right elbow is directly under your shoulder. Your left hand should be resting on your left hip. From this position, slowly raise your hips from the ground until a straight line is formed from your ankles to your shoulders. Hold the position for a moment, slowly return to the starting position, and repeat.

Even the best exercise routine in the world is fruitless if you throw away your results with sloppy eating. Remember to keep your meals lean by avoiding processed carbs, packaged foods or fried items. Fill up on lean proteins and fresh vegetables and reward yourself with organic, seasonal fruit. That, my friend, is lean living!

Ready to take your fitness results to the next level? Call or email me today and we will get you started on an exercise program that's designed to deliver massive results. Come on, you deserve it!

Low Carb Spaghetti and Meatballs

Low Carb Spaghetti and Meatballs

So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal. Servings: 12

Here’s what you need:

2 pounds lean, organic, grass-fed ground beef
1 pound lean, sweet turkey sausage
4 celery stalks, diced
1 yellow onion, diced
3 carrots, diced
3 omega-3, eggs
1/2 cup almond meal
2 Tablespoons dried oregano
1 teaspoon garlic powder
dash of salt and pepper
Optional: handful of olives
Sauce

14.5 oz can diced tomatoes
1 can tomato paste
splash of white wine
2 cups fresh basil, chopped
6 garlic cloves, chopped
dash of salt and pepper
Noodles

1 spaghetti squash
Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.
Combine all of the sauce ingredients into a medium bowl and mix well.
Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.
Nutritional Analysis: One serving equals: 266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

Motivate your friends, family and co-workers because health is much better with friends.

Beat Your Plateau in 5 Steps

Beat Your Plateau in 5 Steps

It happens to all of us at some point.

Your workouts are dialed in, and your body is rapidly becoming leaner and more attractive. Friends and family notice and you feel fantastic.

And then it stops.

You are doing everything exactly the same as before except your body no longer responds.

You, my friend, have hit a plateau. It's a frustrating place to be parked, so read the following 5 steps to get your body back into results mode.

Step #1: Reduce Sugar. A very effective way to restart your results is to reel in your sugar intake. Inspect all of your food for added sugars and eliminate items that contain high calorie sweeteners. This means no sugar, corn syrup, honey or maple syrup.

If you've already eliminated processed sugars from your diet, and have still hit a plateau, then it's time to dig a little deeper by eliminating some of the natural sugars from your diet. Limit your intake of sweet fruits and eliminate dried fruits.

Step #2: Get More Sleep. We are supposed to get an average of eight hours of sleep each night. If you're not getting adequate amounts of rest, you're more likely to be hungry, overeat, and gain weight.

When you're tired, you don't feel like cooking a healthy meal, and you're more likely to opt for fast (fattening) food. Then your lack of energy causes you to skip your workouts. And to make matter worse, sleep deprivation causes your metabolism to slow down, slowing or reversing your results. To beat your plateau, make sleep a priority.

Step #3: Drink Only Water. To restart your results you'll need to make some changes. Sorry, but some of the changes aren't going to be fun. If you're one of the millions hooked on soda, alcohol, or other sweetened beverages, then your plateau will stay locked in place until you replace these drinks with water.

Keep in mind that your brain often confuses thirst with hunger. So at the first sign of hunger, don't grab a snack or calorie-filled drinks. Instead, grab a glass of water.

Step #4: Eat Healthy Breakfast. But not just any breakfast. Your plateau-breaking breakfast should be low in carbs and high in protein. Try eggs, lean breakfast meats, a protein shake, or a mini-muffin made with almond flour.

Fitting breakfast into your busy morning may take some work, but research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Set your alarm 15 minutes earlier to give yourself time to eat breakfast

Step #5: Increase Exercise Intensity. It's time to start taking your workouts more seriously. No more going through the motions, it's all-out for you. If you want to get back on track with your body transformation, and to keep the fat melting away, then increase the amount and intensity of your exercise routine.

For most people, this is the most difficult lifestyle change of all, but the benefits are enormous. Try to get 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, you're more likely to stick with it, and your body will become slimmer and more toned.

The quickest and most permanent way to beat that plateau is through a combination of healthy eating and consistent, challenging workouts.

I'm here to help you meet your fitness and weight loss goals.

You deserve that fit and attractive body—I can help you get it.

Call or email today and together we will overcome your fitness plateau.

Low Carb Pumpkin Muffins

Low Carb Pumpkin Muffins

Here's a muffin that isn't sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg's worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.
Servings: 12

Here's what you need...
1/2 cup coconut flour (find at natural foods store)
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup canned pureed pumpkin
6 eggs, beaten
3 Tablespoon coconut oil, melted
1/3 cup honey
1 teaspoon vanilla extract
12 pecans for topping
Preheat oven to 400 degrees F. Oil muffin pans.
In a medium bowl, combine the coconut flour, spices, baking soda and salt.
In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
Place on wire rack to cool.
Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.
Motivate your friends, family and co-workers! Share this with your friends because health is much better with friends.

Are You Lazy?

Are you lazy?

I know a lot of lazy people.

People who would rather spend the day planted on their couch than anywhere else.

People who choose take-out over home cooked, every night of the week.

People who would rather have a root canal than go do a workout.

Sure, I know that we all have our occasional lazy day on the couch, but lately it seems that more and more people are turning laziness into a career.

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 avoid the long haul.
If that's you, don't get down on yourself. There are many legitimate causes of laziness. Here are just a few...
Sleep Deprivation: When you're short on sleep it's easy to become unmotivated, which quickly turns into laziness. Get a minimum of eight hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that ten hours of sleep each night is what you need to function at your best.
Caffeine Abuse: Starting your day with a 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 lazy later in the day. Avoid the rush and crash of caffeine and instead rely on your steady supply of natural energy.
Bad Habit: At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead - like heading to the gym rather than the couch.
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 inactivity. 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 30 to 60 minute walk either before work or after you return home. Once you've broken yourself in with consistent walks, contact me to get started on a fitness program that will quickly get your body back into great shape.
Laziness 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 kick laziness to the curb?

Is today the day that you will take action toward achieving your goals?

Is today the day that you will listen to that little voice of reason?

Call or email today to schedule your first workout. You'll find my contact info in this newsletter.

Lettuce Wrapped Fish Tacos

Lettuce Wrapped Fish Tacos

These tacos are the perfect get-ready-for-beach-season meal. Flaky, protein-filled fish topped with mango salsa and wrapped in a crunchy guilt-free lettuce leaf. It's flavorful, satisfying and will keep you on track with your fitness goals.
Servings: 8

Here's what you need...

4 (3.5oz) Cod Fillets
1/2 cup tropical vinaigrette
1 lime
4 large pieces of butter lettuce
4 Tablespoons guacamole
1 cup shredded cabbage
4 Tablespoons mango salsa
Marinate the cod fillets in dressing for 20 minutes.
Preheat oven to 375 degrees F. Grease a pan with olive oil.
Place marinated cod in prepared pan, cut lime in half and squeeze juice over cod. Bake for 15 minutes.
While cod is baking, separate leaves from lettuce, being careful to keep them intact. Assemble individual tacos by putting a tablespoon of guacamole on a lettuce leaf, topped with 1/4 cup of cabbage.
Once fish is done, change oven to broil for a few minutes, watching closely until top is browned. Remove from oven.
Top each prepared taco with a piece of fish, a spoonful of salsa, and a slice of the remaining lime half.
Nutritional Analysis: One serving equals: 141.5 calories, 2.5 fat, 61mg sodium, 4.8g carbohydrate, 1.2g fiber, and 23g protein.

Motivate your friends, family and co-workers! Share this with them because health is much better with friends!!!

Get Fit Newsletter September 21, 2015

Get Fit Newsletter September 21, 2015

21 reasons to open this email… Today I’m writing to motivate you to take action. I understand the frustrations that you have when it comes to you body. I know all about your insecurities over the size of your thighs and how hopeless that can feel. The answer to your body frustrations is to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form—21 rewards that you will gain from regular exercise. Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take action. Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action. And then begin to reap these 21 rewards of exercise... 1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep. 2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes. 3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed. 4. You’ll have more energy: WebMD tallied research studies and concluded that 90% prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: exercise. 5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy. 6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect. 7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts. 8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets. 9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited. 10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run. 11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program. 12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise. 13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done. 14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease. 15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout. 16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease. 17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends. 18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control. 19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities. 20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back! 12. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places. Are you ready to alleviate your anxiety by taking action? Good! Simply pick up the phone, or reply to this email, and let me know that you’re ready to get started. I have a fitness plan that’s just right for you and together we will get you into the best shape of your life. Let’s do this :) Dr. John Heary 800 Harlem Rd. West Seneca, NY 716-970-9149 Fitness 19 Maximum Fitness Solutions Get Your Free Consultation Beware of The Healthy Calorie Trap I see it happen all the time, but that doesn’t make it any less heartbreaking… Well-meaning folks, like yourself, lose the battle of the bulge to a bunch of excess healthy calories. I’ve got to level with you: When it comes to gaining and maintaining fat, ANY extra calorie does damage. No matter if it’s whole grain or processed, sugar-free or sugar-filled. Pay attention to your total calorie intake. It really does matter. I’d love to help you figure out your ideal calorie range. Call or email me today and we will get started. Wild Blackened Catfish Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect fitness meal. Servings: 4 Here’s what you need… 2 teaspoon olive oil 4 fillets wild caught catfish blackened seasoning (try Cajun’s Choice) 1 lemon, sliced Preheat oven to 350. Lightly oil a glass pan. Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet. Line the fillets in prepared pan, and top with sliced lemon. Bake for 25-30 minutes, until flaky. Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein. Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends. Click Here to Refer a Friend