What's Better For Weight Loss: Diet or Exercise?

What’s Better for Weight Loss: Diet or Exercise?

You want what millions of other people do—to lose weight. Whether you want to trim off extra pounds so you’ll feel better, look better, or be better prepared to tackle whatever demands come your way, you probably want to find the most efficient way to do it.

Well, with this email, you can figure out if you should put your emphasis on diet or exercise to get the results you want. Without further ado, I present the contenders for your weight-loss attention…

In the Left Corner: Diet

While fad diets have tried their darndest to malign the fine name of dieting, proper diet continues to be a vital way to lose weight. In fact, research has shown that if you’re only going to do one thing in your journey to weight loss, it should be dieting.

What does dieting mean exactly? It means taking very careful note of every bite you put in your mouth. But you can’t stop there. Because paying attention to what you eat isn’t going to make you lose an ounce of weight. You’ve got to take note of it and then reduce the number of calories you consume. If you want to lose even more faster, you’ll even want to make sure your calories are good calories. In other words, you can’t eat just Twinkies and Big Macs every day. You’ll want to go with fresh fruits and vegetables, lean protein sources, and lots and lots of water.

In the Right Corner: Exercise

Like diet, there have been all sorts of fad exercise programs that have spanned from dangerous to ridiculously funny. But exercise hasn’t lost its place in the race for weight loss. Why? Because savvy people realize you’ve got to hit the gym if you’re going to maximize your weight loss. The best technique for weight loss is to burn more calories than you take in, and exercise is your golden ticket for shredding calories.

There are other reasons exercise rocks in the world of weight loss. It is the best way to ensure your weight you drop is fat and not muscle. Also, when you exercise, your muscles tone up and grow stronger. With more muscle, your body’s ability to shave off calories increases, making it easier to burn calories even when you’re doing nothing at all. Diet can’t do that!

Who Wins the Battle?

More than likely, you read this hoping that exercise alone would help you lose weight because you hate the idea of watching what you eat. Or maybe you’re just the opposite, and you prefer to watch your diet but absolutely loathe exercise. Well, there’s bad news for you either way. This battle that has been waging on for decades (okay, make that centuries) is ultimately a draw.

If you’re not willing to eat right and exercise, the success you see today will be gone tomorrow. Try as you might, one of these ingredients alone is not enough to help you lose weight, keep it off, and have an overall healthy lifestyle. In fact, you will find that once you become serious about losing weight, you will be careful about what you eat because you don’t want to put all that exercise to waste. At the same time, you’ll push yourself harder in the gym because you realize you could burn even more calories and get closer to your weight goal today.

So stop pitting diet against exercise and do both. Your good health and thinner self await!

Let's Simplify Your Fat Loss

Let’s simplify your fat loss

The main reason that you’re not happy with your weight is because of what you eat.

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:
Refined sugar / corn syrup
Fried / fatty food
Full fat dairy food
Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:
Scrambled egg whites, sliced tomato and whole grain toast
Whole grain oatmeal, sliced fruit and a protein shake
Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:
Dark baby greens topped with chopped chicken breast and diced tomatoes
Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:
Grilled white fish, sautéed spinach and whole wheat couscous
Baked chicken breast, steamed broccoli and brown rice

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Turkey and Veggie Soup

Turkey & Veggie Soup

This soup has everything going for it. The base is broth, not cream. It doesn't have any added carbohydrates in the form of rice or noodles. And it's filled with lean ground turkey.
Servings: 12

Here's what you need...

1 teaspoon 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
4 cups veggie broth
1 (14.5oz) can stewed tomatoes
1 (15oz) can white kidney beans, drained and rinsed
4 ears of corn, kernels sliced off
3 Tablespoons tomato paste
2 teaspoons dried basil
dash of salt and freshly ground pepper
In a large skillet heat the olive oil. Add garlic.
Add chopped carrots, cover for 5 minutes.
Add onions, celery and fennel. Sauté until soft.
In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.
Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein.

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Just The Wake Up Call You Needed

Just the wake up call you needed

It happens to everyone. That moment when you realize that it's time to do something about your weight.

It may happen when you're looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet' but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You've heard this before, and it makes sense, right? So why haven't you done it?

Your Lifestyle Obstacles.Most people resist changing their lifestyle for two reasons.

Change is scary. Whether you realize it or not, your life is in a constant state of change.

Though you cling to the familiar, it's a futile struggle. Change always wins.

The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.
Lifestyle misconception. How many times have you heard the term ‘healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience—and that's not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.
Making the Change

It's time to lose your ‘all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

What You Eat. Let's face it, most of the foods you eat aren't the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet'. In fact, I never want you to go on a ‘diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

Choose salad over chips or fries
Don't add butter to your food
Eat fresh produce with every meal
Purchase fat free dairy products
Limit desserts to one or two per week
Cut out mindless snacking
Drink water, not soda
I don't expect you to eat a perfect diet every day of the week – that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer—contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

Watch less TV
Stretch stiff muscles every day
Play at the park with the kids
Go for a jog
Do some pushups every morning
While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Of course, the best thing that you can do for exercise is to come see me at least 3 times each week for fat-melting workout sessions. Call or email today to get started.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.

So the next time you're in front of the mirror you won't worry about your weight.

You'll relish it.

Just Say NO to Food Pushers

Just Say NO to Food Pushers

This time of year it seems that everyone turns into a food pusher.

You know what I'm talking about...

Here, taste these cookies. I got you this tower of chocolate for Christmas. Here's a dish that you have to try...I made it myself!

Unfortunately, the holidays are a time when food pushing is not only accepted, but is expected. Rather than give in, and end up gaining 5-10 pounds of fat this holiday season, arm yourself with these 5 clever ways to stop food pushers in their tracks.

Food Push #1: "Try this new treat I made, you'll love it!"

I'm Stuffed Response: "I wish that I had room right now, but I'm stuffed."

Why being stuffed works: Your delightful food pusher cannot refute your statement about being full. If they persist, then let them know that having one more bite would push you over the brink of being uncomfortably full.

Food Push #2: "I know this dish is your favorite! Hand me your plate."

Stalling Response: "I really can't wait to try some in a little bit."

Why stalling works: You didn't directly turn down the pusher's offer, so they feel that they've won and will likely drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it, the decision is yours.

Food Push #3: "Take these treats and leftovers home!"

Take a Break from Cooking Response: "Thanks, but I want you to keep the food so that you can take a break from all the cooking you've been doing."

Why saying they'll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they'd really love to have leftovers for themselves. Compliment their cooking and let them know that you think they deserve a break over the next few days, then stick with your clean eating plan.

Food Push #4: "You are obsessed with dieting. Just take a break today."

Thank You For Noticing Response: "Thank you for noticing all of the healthy changes I've been making! It's not easy, but I'm on track with my goals and it's all worth it. Your support means a lot."

Why saying thank you works: True, the dieting comment was probably made passive aggressively, but you are free to take it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness. Your good influence may even rub off!

Food Push #5: "I only make this dish once a year – you MUST eat some!"

I Want to Live Long Response: "Wow, that looks amazing! I'm going to skip it this year so that I can live to see many more wonderful holidays with you."

Why wanting to live long works: When said with good humor, this drives home a serious point. You are eating healthy so that you will be around for many more holidays to come to enjoy with your loved ones. No one can deny the importance of this!

Take control of your eating this holiday season, and don't ever let food pushers decide what you're going to eat. By using the responses above you'll be able to eat fewer calories and will avoid the typical holiday fat gains in order to start the New Year off right!

Remember that exercise is just as important as healthy eating when it comes to achieving your fat loss and fitness goals. During the next few weeks it's more important than ever to stick with a regular, challenging exercise program.

If you aren't already one of my beloved clients, I'd love nothing more than to get you started on the fitness program that will begin your personal body transformation.

Call or email today to get started – I'm looking forward to hearing from you.

Talk soon!

It's Only Your Life

It's Only Your Life...

Today I’m going to let you in on a little secret…it’s not hard to get and stay fit. It’s not about hard work and deprivation.

It’s all about boundaries. Let me explain…

When you were a child your parents set boundaries around you. They were the authority on what was or wasn’t acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert.

If you failed to comply with these boundaries then you knew that there would be consequences.

As an adult you, and only you, are the authority on what is or isn’t acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you – a rock of support in an otherwise chaotic world.

With self-imposed boundaries you can assure your success in anything…specifically with weight loss.

Your fitness boundaries have to be self-imposed—no one is going to do it for you. Don’t look at this as a bad thing! Self-imposed boundaries are self-empowering. Let’s face it, you’ve been living life without fitness boundaries.
You eat whatever you want, whenever you want it.
You use any excuse to avoid exercise.
You indulge whenever it feels good.
Your Fitness Boundaries

It’s time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.

Fitness Boundary #1: What you eat

If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed and sugary foods are not good for you.

Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.

Fitness Boundary #2: How you exercise

I know that you’re not an Olympic athlete, but that doesn’t mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise you’ll look great, feel amazing and have more energy than ever.

Place boundaries around how often you must exercise. Choose exercise that is challenging and fun – don’t be afraid to try new activities that improve your strength and endurance.

Fitness Boundary #3: When you indulge

Let’s face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, everyday is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop.

Place boundaries around when you can indulge. You’ll find that by limiting your indulgences you’ll end up enjoying them even more.

Putting It In Action

Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often?

Answer the following questions:
What 3 food items can I eliminate from my daily diet? (These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy or desserts.)
When can I schedule exercise into my week? (Pick 3-5 days, and select a specific timeframe. Example: I’m going to exercise on Monday, Wednesday and Fridays from 5am-6am.)
When will I allow myself to indulge? (Don’t go overboard here, especially if you need to lose weight. Enjoy a treat a couple times each month, and do so guilt-free knowing that you’ve maintained healthy food boundaries the rest of the time.
Remember that self-imposed boundaries are self-empowering.

Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you’re committed to exercising 3 times a week, soon it becomes second nature.

Need help setting up your fitness boundaries? I am here to help – call or email me now!

It's Anyone's Game

It's Anyone's Game

When was the last time that you accomplished something huge?

That's an easy question for Helen Phillips.

I remember when Helen wowed the world with her dramatic transformation on the NBC show The Biggest Loser. At 48 years of age she is the oldest contestant to win the weight loss competition, shedding 140 pounds and 54.7% of her body weight.

I'd call losing more than half of your body weight a huge accomplishment - wouldn't you?

The crazy part is that Helen was clearly the underdog. She was simply too old and too fat to win. At least that was what the other contestants thought.

And that's what Helen thought too.

"I never believed in myself in the beginning," she admits. However when a doctor told her that she was living in the body of a 60 year old woman, Helen got serious.

"I'm tired of doubting myself," she decided and something inside of her head clicked into place. "The minute I started doing that, things changed for me."

And, oh, how she changed.

Helen buckled down and made losing weight her only focus. Her hard work paid off, giving her the prized title of the Biggest Loser.

She accomplished something huge and now her life is vastly improved. "I feel so good! I feel like I can do anything," she told reporters with a huge smile.

Helen also had a message for you. "If I can do it, you can do it."

I have to agree with her.

If a 48 year old, 257 pound woman can transform her body from a size 22 to a size 2, then anyone really can do it. Think for a moment of that huge accomplishment that you haven't made. Maybe it's a weight loss goal that you've had for years. Maybe it's something completely unrelated to your weight.

What's holding you back?

Are you afraid you'll fail?

The fear of failure is a powerful thing. No one likes to fail, and repeat failure is even worse. So what can you do to conquer it?
Realize that failure isn't the worst outcome. Not trying is.
You only fail when you decide to give up. Get up and try again!
Are you afraid you'll succeed?

You may not realize it, but most people fear success. Success means change and change can be scary. It is important that you embrace the idea of success and ditch any negative self talk.
Close your eyes and picture yourself accomplishing your goal. What will that accomplishment do for your life? List the benefits you'll enjoy.
Spend a few minutes each day visualizing yourself accomplishing your goal. How great does it feel? Savor those victorious emotions and use them to drive your motivation.
Helen didn't believe in herself, until one day she decided that she was done doubting.

Are you done doubting?

When you're ready to transform your body, like Helen did, I'm here to help. Is NOW a good time? Call or email, and let's get started on a program that will really improve your life.

It's your turn to accomplish something huge.

Teriyaki Chicken Plate

Teriyaki Chicken Plate

This recipe is very flavorful and is filled with wholesome nutrients, vitamins and fiber. Unlike most teriyaki recipes, this doesn't contain sugar, yet it maintains a sweet undertone. Serve on a bed of baby arugula and quinoa. Servings: 4

Here's what you need:

1 can naturally sweetened, zero calorie lemon lime soda (Zevia brand)
1/2 cup soy sauce
3/4 cup brown rice vinegar
1 medium yellow onion - half minced and half thinly sliced
4 cloves garlic, smashed
1 Tablespoon fresh ginger, grated
1 Tablespoon coconut crystals (or 1 teaspoon agave nectar or 1 packet Stevia)
2 pounds boneless, skinless chicken thighs
2 teaspoons coconut oil
1 bunch asparagus, trimmed and cut into 1 inch segments
2 Tablespoons chopped cilantro
optional *baby arugula and cooked quinoa
Combine the soda, soy sauce, vinegar, minced onion, garlic, ginger and coconut crystals in a bowl. Add the chicken and turn to coat. Place in refrigerator overnight.
Remove chicken from marinade and pat dry. Reserve 1 cup of marinade.
Heat one teaspoon of coconut oil in a large skillet. Add the chicken and heat on medium high, turning once, for 8-10 minutes, until browned and cooked through. Transfer to a plate.
Wipe out the skillet. Heat remaining 1 teaspoon of coconut oil. Add the sliced onion and asparagus. Cook for 5 minutes, until browned. Add the reserved marinade and boil until slightly reduced. Add the cilantro.
Serve over a bed of baby arugula and cooked quinoa.
Nutritional Analysis: One serving equals: 289 calories, 13g fat, 963mg sodium, 4.8g carbohydrate, 3g fiber, and 29g protein

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It's Time to Update Your Outdated Exercise Routine

It’s Time to Update Your Outdated Exercise Routine

Have you ever wondered if those minutes you spend in the gym are burning fat or just time?

Unfortunately if you are like 80% of gym-goers, time is the primary thing you're burning. I find it shocking that so many well-meaning folks are still exercising with such outdated notions of what constitutes an effective workout.

I don't want that to be you.

Here are the top 3 outdated, time-burning exercise techniques to NOT DO:

1) Slow and Steady Cardio Sessions: Walk into most gyms and you'll see every single piece of cardio equipment full of people in a slow, steady state of cardio. Meanwhile the free weight area is a ghost town. The idea that one should toil for hours in a steady state of low-intensity cardio in order to burn fat is the ULTIMATE outdated exercise technique. New science has clearly proven that explosions of speed and intensity are the future of fat burn.

2) Weight Machine Wandering: You've seen this character. He wanders among the weight machines, plops down on an open one and cranks out a set (without adjusting the weight or seat) and just as quickly as he came, he's gone off to the next open machine. There's no rhyme or reason, and his technique and form are way off due to his careless use of the machines. Do I even need to explain how this haphazard exercise technique burns more time than fat? I didn't think so.

3) Chronic Low Intensity: When you simply go through the motions during your workout, that's classic low-intensity. You're not pushing yourself with challenging weight, you're not trying to go faster, and you're not really breaking a sweat. Oh and, big surprise, you're also not burning any fat. Each workout should be a challenge to go harder than the day before. If you find yourself just-going-through-the-motions then quickly pick up the pace.

So what's the secret to burning fat?

A challenging routine that incorporates strength training, intervals of intense cardio and is done with intensity. Sound complicated?

It doesn't have to be. I'm here to provide you with the most cutting-edge workouts that deliver results while burning fat.

You deserve that fit and attractive body - I'm here to help you get it.

Call or email today to get started.

Tender Slow Cooker Chicken Breast

Tender Slow Cooker Chicken Breast

Putting dinner in the slow cooker before you leave for work in the morning is one of the easiest ways to ensure that you'll be eating a healthy dinner that night. This chicken breast comes out so tender that it literally falls apart - it's delicious.

Makes: 6 Servings

Here's what you need...

1 Tablespoon olive oil
1 small red onion, chopped
1 small yellow onion, chopped
3 garlic cloves, minced
3 lbs organic, boneless, skinless chicken breasts
salt and pepper
12 dried figs, chopped
1 cup butternut squash, chopped
1 cup chicken broth
1 teaspoon dried rosemary
2 Tablespoons fresh tarragon, chopped
2 Tablespoons fresh sage, chopped
In a large skillet place the olive oil over medium heat. Add the onions and garlic and sauté for 5 minutes.
Rinse the chicken and pat dry. Season with salt and pepper. Add to the skillet, browning each side for about 5 minutes.
Transfer the contents of the skillet to your slow cooker and top with the remaining ingredients.
Cook on low for 6 hours.
Nutritional Analysis: One serving equals: 389 calories, 7g fat, 400mg sodium, 27g carbohydrate, 2g fiber, and 48g protein

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Dr. John Heary's Get Fit Newsletter

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Get Fit Newsletter November 23, 2015

Eat These 7 Snacks to Slim Down Close your eyes and imagine a world in where your snacks give you the upper hand in fat loss. It sounds like a dream, but if you pay attention to the snacks you keep on hand, you can actually use them to get leaner. No, they’re not diet pills that will magically shave pounds off your physique—they’re simply healthy foods that will go a long way toward staving off hunger and preventing you from gorging at mealtime. Ready to find out what snacks you need in your cupboard? Read on to find out! #1: Walnuts & Almonds All nuts are great to eat, but there is something special about walnuts and almonds. They’ve got healthy fat and protein and are exceptionally filling. Grab a handful of either, eat them nice and slow, and you’ll be able to coast to your next meal with ease. #2: Dried Fruit Basically all fruit is great for snacking, but sometimes the effort required for fresh fruit can be an obstacle. Don’t let time restraints or the potential for a mess keep you from downing fruit. Go with dried fruit instead and you can easily chomp on whatever fruit you choose. As an added perk, saving leftover dried fruit is as easy as closing the bag. Just be careful not to get dried fruit with added sugars, as your effort to slim down will be in vain. #3: Peanut Butter Toast Nuts are on the list once again, but this time it’s peanuts, and they need to be nice and creamy. A toast-sized portion of peanut butter provides a solid protein boost, and if you spread it across Ezekiel bread, you’ll get an even greater fill of protein, along with a great big high five to your taste buds. A piece of this and you’ll be off to the weight-losing race in no time! #4: Kale Chips You’ve spent years of your life salivating at the thought of a fresh bag of potato chips or a sleeve of crackers and cheese. Not any longer. In 20 minutes or so, you can bake up some delicious chips made from kale that will fill your need for something salty with a nice crunch! As an added perk, they’re low in calories and are the good green stuff your mom wants you to eat more of. #5: Cold Corn & Peas It’s a hot day and you need a snack ASAP! All you’ve got to do is peak in your freezer and toss some frozen peas and corn into a small bowl. One by one, pop them into your mouth, letting the coldness cool you off, and the vegetables’ natural sweetness gives you a flavor that is just right in bite-sized portions. #6: Oatmeal It doesn’t get a lot more ordinary than oatmeal, but snacks don’t always have to be exciting. A small bowl of oatmeal, mixed with a scoop of high quality protein powder, will go a long way toward keeping you from the snack machine and a lot closer to your weight-loss goals. And with a few small slivers of apple or even a few pinches of ground cinnamon, it’ll have a flavor as satisfying as it is filling. #7: Protein Shake Another snack that will fill you up with fat burning fuel is a simple, classic protein shake. Start with a scoop, or two, of high quality protein powder, and add water and ice. It’s quick, it’s simple and it’s effective. Remember that fat loss comes as the result of a consistent, challenging exercise routine that’s paired with healthy eating habits. You can’t achieve the body of your dreams simply by eating a certain way – exercise is an absolute must. Are you exercising regularly? Are you challenging yourself in each workout? Call or email me today if you answered no to either of these questions – and I’ll get you on the fast track to fitness and fat loss. Dr. John Heary 800 Harlem Rd. West Seneca, NY 716-970-9149 Fitness 19 Maximum Fitness Solutions Get Your Free Consultation Not Another Diet When you eat a simple, healthy diet you’ll never again be tempted to try the latest fad diet to drop a few pounds. Choose to eat lean proteins, seasonal vegetables and whole grains and avoid sugar, fried food and processed carbohydrates on a daily basis and enjoy living life at your ideal weight. Blackberry Chicken This recipe makes a wonderfully healthy family meal. Use organic berries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad. Servings: 4 For the Chicken: 1.5 pounds organic, skinless, boneless chicken tenders 1 cup organic blackberries 1/4 cup coconut aminos (or soy sauce) 1/4 cup plum vinegar 1 Tablespoon olive oil 1/8 cup yellow onion, minced 4 garlic cloves, minced 1 packet Stevia Rinse the chicken tenders and pat dry. Place in a large ziplock bag. Combine the rest of the ingredients in a high speed blender until smooth. *optional* Strain the seeds from marinade (If you don’t mind the crunch, then leave the seeds in!) Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours. Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes. Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden. For the Blackberry Sauce: 1 TBL coconut oil 1 cup organic blackberries 1 packet Stevia 1 Tbl plum vinegar In a skillet over medium low heat, combine all of the ingredients and bring to a simmer. Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency. If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder. *optional* Strain the seeds from the sauce (If you don’t mind the crunch, then leave the seeds in!) Serve over the cooked chicken. Nutritional Analysis: One serving equals: 287 calories, 7g fat, 655mg sodium, 15g carbohydrate, 5g fiber, and 36g 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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It's Really Simple, but Works Like Magic

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!

Tasty Tuna Lettuce Wraps

Tasty Tuna Lettuce Wraps

Wrapping your dinner in lettuce is an awesome way to burn fat! Trade in your tortillas, buns and sliced bread for a few heads of Romaine lettuce. These tuna wraps are an ultra-healthy meal that is high in protein and low in fat.

Servings: 2

Here’s what you need:
1 can albacore chunk tuna, packed in water
2 Tablespoons finely chopped white onion
½ red bell pepper, finely chopped
½ yellow bell pepper, finely chopped
½ apple, finely chopped
2 Tablespoons nonfat mayonnaise
1 Tablespoon nonfat ranch salad dressing
1 teaspoon dried dill
4 large lettuce leaves, washed
Pepper to taste
Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill.
Add the mayonnaise mixture to the tuna and mix until well combined.
Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.
Nutritional Analysis: One serving equals 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein.

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Is Your Belly Flat or Fat

Is Your Belly Flat or Fat?

Beer belly. Love handles. Fat.

Whatever you want to call it, excess weight around your middle can be the most difficult weight on your body to lose.

It is also more dangerous to your health than those extra pounds that accumulate on your hips or thighs.

The fat around your belly is an outward sign of deep, internal fat surrounding your organs. Fat in this area causes an increase of hormones that raise blood pressure and increase bad cholesterol, putting you at risk for heart disease, stroke, and premature death.

Belly fat has also been associated with an increased risk of dementia, Alzheimer's, osteoporosis, type 2 diabetes, colorectal cancer, and metabolic syndrome.

What's to blame for belly fat? Stress, age, poor lifestyle choices, and genetics play a role—but so does your diet.

Here's what not to eat and what to eat if you want to banish belly fat.

Recipe for a Fat Belly
It is fair to say that weight gain around your waistline and anywhere else on your body is caused by consumption of too many calories. That being said, there do seem to be certain foods and drinks especially associated with an increase of fat cells in the abdominal area.

While you may use it playfully, the phrase "beer belly" is an accurate description of what goes on when you down too much alcohol. Drinking too much may make it difficult to fasten your jeans. Why does this happen? When you drink alcohol, your liver goes into overdrive to burn it off instead of working to burn off the high fat content. Alcohol can also make you hungrier, causing you to consume more calories than normal.

Foods containing trans fat are another contributing factor for a large waist. Trans fat is a manmade fat created with partially hydrogenated oil. This unnatural fat leads to belly fat and moves fat from other parts of the body to the abdominal area. Where can you find trans fat in your diet? Cookies, crackers, pastries, potato chips, margarine, fried foods, and packaged foods all have this unwanted intruder.

Sugar-sweetened beverages and sodas are another possible culprit for belly fat. The empty calories and high amount of high-fructose corn syrup (a manmade sweetener) cause abnormal weight gain in the midsection. High-fructose corn syrup is also found in foods such as ketchup, mayonnaise, jam, canned fruits, yogurt, bread, and even fruit juice.

Finally, refined, low-fiber grains are also responsible for belly fat. To avoid these, skip foods such as white rice, white bread, and sugary cereals.

Recipe for a Flat Belly
Whittling your waistline starts with a low-calorie, well-balanced diet and regular exercise. A recipe for a flat belly starts with a diet rich in fruits, veggies, low-fat dairy, whole grains, and lean meat. Moving toward a slimmer waistline also requires you to move away from the fatty foods and drinks listed above.

A truly flat belly comes from a combination of a consistent, challenging exercise routine coupled with clean eating.

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

Call or email today to get started on a fitness program that will have your belly flatter than ever.

Increase Your Intensity

Increase Your Intensity

To get the most out of your interval training try the following:

Add Resistance. Between sets of cardio do a set with dumbbells, resistance bands or with your body weight.
Increase Speed. Really push yourself during the sprinting intervals. Remember, it's only a handful of seconds.
Lengthen Intervals. Add a few seconds to your intense intervals.
Change Exercises. If you've been sprinting then switch to burpees or high knees.

Identify and Avoid Trigger Foods

Identify and Avoid Trigger Foods

It happens to the best of us: you’ve eaten right and exercised hard for weeks, and then one slice of cake at a party sends you into a downward spiral of eating too much and exercising too little.

It’s common to experience temporary relapses back to unhealthy ways of eating and lack of exercise, especially while a healthy, active lifestyle is still new.

But what triggers these relapses? Finding out the answer to this question will equip you to avoid future relapses altogether.

Anatomy of a Trigger Food

Trigger foods come in all flavors and sizes, but nearly all contain one (or all) of the Big Three. 1) Salt, 2) Sugar, or 3) Fat.

Processed foods are the most powerful triggers. These foods are literally made with your brain chemistry in mind, factoring in the addictive qualities of salt, sugar and fat. When the desire for sweets feels unbearable your body is literally craving more.

That’s why one slice of cake can lead to an entire weekend binge.

To avoid a relapse, steer clear of packaged foods that are high in salt, sugar and fat. See the Wholesome Cravings tip below for snacks to eat when cravings strike.

When you do fall victim to a trigger food, use the following 3 steps to get right back on your feet, and back to eating and exercising right.

Draw a line in the sand. Decide here and now that your relapse is over. Stop the self-destructive behavior and enlist the support from the important people in your life.
Remove the triggers from your home. Clean out the pantry, the freezer and the stash under your bed. Get these unhealthy foods out of your home and out of your way. See these items for what they really are—obstacles that prevent you from getting what you really want out of life.
Refocus your goals. Why were you eating healthy and exercising in the first place? Because you have goals. You have a vision of the healthy, fit body that you’re working to achieve. Focus your mind on your most desired goals and unleash your inner work ethic and determination.
I believe that it’s time for you to reap all the benefits of a fit and active lifestyle.

Call or email today and I will schedule a time to meet with you one-on-one to get you back on track with the quickest and most effective routine for your fitness goals.