If you've ever felt initmidated in the gym, you are not alone.  Usually this leads to quitting the gym altogether and plenty of excuses.  In fact, most likely your still paying for a membership that you don't even use!  Our team have been in and out of health clubs all over the country for years and it's one of our goals to help our members feel comfortable enough to get their money's worth at a gym and get in a great workout.  Here are some suggestions.

1. Choose a gym that you feel comfortable in right away. If your new to the gym scene, you may want to avoid a health club that is only geared towards athletes and the same goes if your a seasoned gym goer.  Look for a place that you feel at home in.

2. If you can help it, avoid peak times- usually this is 7-9 am in the morning and 5-7 pm at night.  This is when the gym is most likely to be packed,, and if your already intimidated, waiting around for machines can make you feel even more uncomfortable.

3. Dress for success.  Wear gym clothing that you feel comfortable and good about yourself in.  It will be hard to concentrate on chest presses if your tugging on your clothing the whole time.

4.  Hire a personal trainer or ask the sales team for a free walk through and how to use the equipment.  Understanding how the equipment works gives you focus and confidence.

5.  Find a workout buddy.  Enlist a friend, neighbor or co-worker to join you at the gym for morale, a good spot and someone to talk to.

6.  Bring your ipod and listen to music that makes you feel good and takes your mind off everyone surrounding you.

7.  If you see someone who looks friendly or is doing a unique exercise, don't be afraid to say hello.  Chances are, if they are a fitness fanatic, they will be more than happy to "show off" their moves and help you.  If they are new to the scene like you are, they will most likely be relieved to find a friend.

8. Write out your workout plan before you leave the house so you have a map to follow and feel like you have some direction.

9.  Walk in with the right attitude!  Remember that your in the gym to achieve your goals, whatever they may be.  Your not there to worry about what anyone thinks about you and to be honest, they're probably not really thinking about you at all because they are so focused on themselves!  One of the biggest misconceptions is the fear that, "everyone's looking at me!".  Not true.  If everyone was focused on everyone else, who would have time to get in shape?

Good luck!

3 pm rolls around and your feeling sluggish, worn down and hungry for carbohydrates or sugar.  Sound familiar?  This is the dreaded sugar craving and it affects more than just your waist line.  It brings your energy down, causes fatigue and a lack of mental clarity.  So how can you kick the sugar craving for good?  Stabilize your blood sugar and you will no longer crave it!

We have worked with thousands of clients nationwide and one of the main goals of every client is to increase energy mid-aftermoon and get rid of carbohydrate cravings- whether they are the salty or the sweet kind (remember all carbohydrates break down into glucose or sugar into your system).  The challenge with low blood sugar is it leads to cravings, which cause you to indulge.  Then your blood sugar spikes, your body stores fat and you crash all over again, leading to a vicious cycle.  This cycle makes it hard to lose weight and even harder to feel great throughout the day

For those of you that are new to Venice Nutrition, here's a few key tips to keep your cravings in check.

1.  Eat breakfast and make sure it has the right balance of protein, carbohydrate and fat (check your meal plan for easy ideas).  Eating breakfast one hour within waking kick starts your metabolism and prevents cravings later on in the day.

2.  Make sure to eat a balanced meal or snack (again balanced meaning having the right ratios of protein, carbohydrates and fat) every 3 hours or so.  This prevents blood sugar from dropping, which is the major cause of cravings.  Even a balanced protein bar is a great choice for a mid-afternoon snack.

3.  Make sure your getting enough water- lack of hydration can cause cravings

4.  Figure out your "sleep number" (the hours of sleep you need each night to feel rested) and make it happen.  When your tired, your body automatically craves carbohydrates as a temporary fix to lift you up again.

5. Make sure your properly fueled before and after your workouts- walking into a gym with low blood sugar guarantees that you won't be burning much fat at all!  Same with over-doing your exercise and neglecting to fuel properly (again, think balanced meals).  Low blood sugar before, during and after workouts causes you to burn lean muscle mass and dramatically slow your metabolism.

Eating frequent meals and getting the right amount of sleep and water will help you to kick the physical cravings for good.  One last tip:  Make sure to indulge in your favorite treat now and then- remember it's all about balance!

After struggling with frequent low back and glute pain, I finally started to see an excellent physical therapist.  I was shocked to learn that "weak abdominals", specifically weak transverse abdominals were largely to blame for my discomfort.  Why was I shocked?  I had been training my abs and core with a well rounded and diverse routine since the age of 15 years old and I had the six pack abs to prove it!  Turns out, though my rectis abdominals (the six pack) were strong, the transverse abs, which are responsible for supporting and protecting my low back, were never really targeted through my years of training.

So why should you train your transverse abs?  Well for starters, having strong muscles in this area will protect and support your back through rigorous training, hours sitting in an office chair at work and keeping up with your family.  I learned the hard way that you can look fit and strong and actually be weak.....very humbling!  Some ways to test to see if your transverse abs are weak?  Does your back hurt after sitting for extended periods of time in an office chair?  Does your back hurt after long walks or being on your feet?  Ultimately if your transverse abs are weak, your back and glute have to work overtime to compensate and this leads to pain.

There are many ways to train your transverse abdominals and you should always work with a great personal trainer or a physical therapist.  Check references, training certificates, and years of experience.  I recommend working with a physical therapist who specifically does "body work" and myofascial release training.  Some of the exercises I now include daily in my routine include "100's" (anyone who does pilates will know that one!), scissors with legs in the air and a resistance band wrapped around my ankles, and mini crunches with a nerf ball to support my low back.  Most important, I've learned how to purse my lips and breathe correctly to specifically target the transverse abs and make my workout that much more efficient. 

If your struggling with back pain, I highly recommend that you seek out a professional.  I've learned that there's no reason to struggle through the pain (I was always a believer of no pain,  no gain until the pain got to be too much to stand and I couldn't work out at all!).  It takes only minutes to properly train your core to prevent injury and pain.  I'm also happy to report that my new ab routine has my abs looking better than ever!

Valerie Cogswell

Nutrition Coach and Head Chef

I was recently browsing online and found an incredibly interesting article on the lies major restaurants tell us regarding nutritional data of the food they serve.  Which facts were most disturbing?

-A "healthy" salad at a family style restaurant had over 1050 calories!

-An innocent salmon dish at a chain steak restaurant contains 75% of the average person's daily caloric intake.

-A popular fruit drink doesn't really contain much fruit at all.  In fact the first four and most prominent ingredients on the list were soda, water, sugar and corn syrup- not exactly healthy.

So what can you do? 

-Ask your server questions about which dishes are the healthiest and where you can find the nutritional content.

-See "How to eat in a restaurant" in your online program for great tips on how to save hundreds of calories at your favorite places

-Watch your portion sizes!

-Most importantly, visit the restaurant online to find their nutrition data- it will help you to make an informed and healthy choice

To read the article for yourself, check out:

http://health.yahoo.com/experts/eatthis/13623/secrets-that-restaurants-dont-want-you-to-know

Valerie Cogswell

Head Chef and Nutrition Coach

No money for the gym?  No problem.  You can get an effective (and free!) workout anywhere, anytime.  All you need to do is get creative.  Below are our favorite and affordable ways and places to break a sweat.

Hit the beach.  You'll engage more muscle fiber and burn more fat due to the sand's naturally uneven surface.  Whether you choose a walk, a run or a game of volleyball, you'll get an excellent workout.

Take the stairs and not just in your office building.  If you have access to a set of stairs like at an apartment complex or outdoor park, incorporate them into your cardio routine for better glutes and legs.

Invest in portable and inexpensive equipment like resistance bands, medicine balls, small dumbells, an aerobics step, etc.  Create a simple home gym complete with a mirror so you can check your form.  You can even pack the resistance bands when you travel or bring to work for a quick mid-lunch workout.  Even a sturdy chair creates a great base for tricep diips, push ups and stretching.

Hiking is a fun and effective way to burn alot of calories and enjoy the outdoors with a friend.

Organize a walking or running group with friends, neighbors or family and hit the pavement.

Workout videos that feature pilates, yoga, ab routines or aerobic workouts are inexpensive and can easily be done in your living room at home.

Remember, you don't need to invest in a gym to get a great workout!

A member recently wrote to us and asked for some advice.  "My family and I are getting ready to take a week long vacation to the beach.  I know what kind of food to pack for our mini kitchen.  What I'm struggling with is how to make our days at the beach alot healthier.  Mine usually includes mindless munching while watching the kids.  Please help!"

We're happy to help.  The beach is the perfect place to stay fit.  Because you already mentioned that you pack or buy food at the local supermarket to stock your fridge and pantry, we wanted to share our staples with you.  Our grocery list includes protein powder, protein bars, fresh fruit, nuts, skim milk, fresh veggies and salad fixings, lean low sodium deli meat, cheese, eggs, chicken, shrimp, whole wheat pasta and whole grain wraps.  Your doing a great job by having some healthy foods on hand. As far as packing for the beach, why not try a simple deli turkey wrap with a slice of cheddar or avocado for fat with lettuce, tomato, and onions on a whole grain wrap.  It's easy, delicious and balanced.  And chances are your used to packing a cooler for your kids anyway.  For quick snacks, try a protein bar, string cheese and fruit or even edamame, which is great for mindless munching.

Speaking of mindless munching, you may just need something to keep your hands occupied.  Now's the perfect time to relax by the water with a great book or crossword puzzle.  Bring something to keep your hands busy and prevent you from overeating. 

As far as working out, nothing is as beautiful or fun as walking the beach.  The sand is naturally an uneven surface, which forces your balancing muscles in the lower half of your body to work harder, thus burning more fat in less time.  A simple walk, light run or even volleyball game won't feel like a workout and is a great way to stay in shape.

At night, take advantage if you have access to a grill.  Toss your favorite veggies like asparagus, portabello mushrooms, peppers, onion or zucchini in olive oil, sea salt and fresh ground black pepper.  Grill with your favorite lean protein like pork tenderloin, fish, shrimp or chicken.  Serve with a green salad and you have a delicious and healthy meal. 

Have a great vacation!

As you probably have heard by now stress and weight gain go hand in hand, thanks to our hormones. The good news is, anyone, and I mean anyone, can beat stress if they want to.  I interviewed a handful of my clients, friends and our nutrition and fitness experts to get their take on how they relaaaaxxxx.  Read on.

"No matter what, before I go to bed at night, I read a good book.  Nothing that requires alot of thought, just a simple, easy to read novel by one of my favorite authors.  It clears my head and I end up focusing on the characters in the book instead of my own hectic life, and this helps me go to sleep faster and stay asleep!"  Kimberly

"I used to stress out about what to eat, but as a member of this program I now know what to do.  Then I started stressing about how I would get my meals in, have the food on hand and basically make it all work.  Then I came up with a plan.  Every Sunday I spend an hour and a half prepping easy foods in bulk for the week- my grilled chicken, some veggies, some sweet potatoes.  Then I throw all of it in containers, and the food is always on hand.  No excuses, no stress."  Jaclyn

"I hit the gym after work.  I sweat it out and take my stress out through my workouts.  I've gotten some of my best workouts that way."  Steve

"I used to think massage was an indulgence, but now I call it health maintenance.  I'm active and I've learned that not only do I look better, get faster results and prevent strains and pains with deep tissue massage, but I also get my stress out.  Honestly, what other activity can you do where you just lie on a table and get taken care of and actually reap helathy rewards from it? I can't tell you how much I look forward to that one hour every two weeks."  Mel

"Dinner and movie night.  My wife and I do this religiously and it honestly erases the work week every time."  Jack

Valerie Cogswell

Head Chef and Nutrition Coach

Do you have challenges with trying to find quick well balanced meals you can eat on the go?  Eating on the go is a part of life and with the right tools, you can easily work a balanced meal into any situation. 

Here are a few quick meals that contain protein, fat, and carbs and take 3 minutes or less to prepare!

1.  Cottage Cheese -  mix in bananas and almonds  (can substitute other fruit such as blueberries, strawberries, raspberries, or any nut of your choice etc.)

2. Greek Yogurt - mix in berries or granola and add some almonds or any nut of your choice

3. String cheese and an apple

4. A protein bar like Detour, Balance Bar, or Cliff Builder Protein Bar

5. Tuna kits that contain a little mayonaise and crackers (find at your local supermarket in the tuna aisle)

6. Complete meal protein shake -  Mango meal replacement shakes are perfect for on the go.  Contains the perfect ratio of protein, fat, and carbs.  Just mix in a shaker with water and you are all set.  You can purchase this on the VN store page www.VeniceNutritionStore.com

Do you know how to beat fatigue and make the most out of your workout? The truth is that if you walk into a gym with low blood sugar, it is nearly impossible to burn body fat and protect your lean muscle, which is the point of any great workout!  So set your body up for success with the right nutrition before you even hit the gym. 

You should strive to eat a meal or snack one hour within working out, that is balanced in protein, carbohydrate and fat.  The goal is to feel satisfied and not full after the meal and to fuel your body for your tough workout. 

Here's how to handle some challenges along the way:

Even if your not a "breakfast person"  but like to work out in the a.m. you should still get a quick, balanced meal or snack in to get your metabolism going.  Try even just a 1/2 protein bar (one that has a balance of protein,carbohydrate and fat), a smoothie made of protein powder, skim or soy milk, fruit and peanut butter or nuts, or even string cheese and fruit.  The goal is to eat something with a balance of protein,carbohydrate and fat, even if it's only a few bites.  You can always eat again once you return from your workout.  You should never be weak or starving during or following a workout. This is a clear sign that your blood sugar is low and your body may be fueling on lean muscle instead of fat!

If you have a weak stomach and worry about feeling sick during your workout after a meal, aim for a half meal (cut each ingredient in the meal in half equally) or something light like a smoothie or string cheese and fruit. 

If you like to train after work or mid-afternoon and worry about not being prepared, make sure to pack a protien bar or quick snack in the morning or the night before so you can munch on it before your workout.

And lastly, don't forget the water!  Staying hydrated will help you from feeling too fatigued or dehydrated during your workout.  A balanced meal sets the tone for an effective workout and optimal results.

If you've ever been to your local supplement store, or wandered the supplement aisle at your favorite market, then you know how overwhelming it can be to pick and choose what's best for you.  Vitamins, herbs, fat burners, protein powders.  Where should you begin?  As a master nutrition coach for Venice Nutrition, I believe in and recommend our product line to all of my personal clients because of the quality of ingredients, the scientific information provided and the convenience of having it all only a click away.  The other reason I recommend this line is because it allows you to choose a supplement package that best suits your needs or simply choose individual products and custom design your own supplement routine. 

Although we all have different goals, lifestyles and needs, one thing is for sure.  In today's overly hectic lifestyle, there is no way that we are able to eat such a varied diet that we consume every vitamin and mineral that we need for our bodies to function optimally.  So what is the first supplement you need?  A great multivitamin.  I recommend a whole food liquid vitamin that contains a blend of vitamins, minerals, and antioxidants to promote great health and energy.  A liquid vitamin is easy to digest and added antioxidants are incredibly powerful to combat premature aging.  I also recommend that my clients have a high quality whole protein powder on hand at home and at work for quick and easy meals on the go.  If you like to experiment with different flavors, the Pro-Complete protein powders come in Strawberry (my favorite), vanilla ice cream, chocolate cake and banana.

If your trying to fight fat and strengthen your immune system, Fatty Acids are crucial.  Look for a blend of Omega 3, 6 and 9 (not just one or the other) for best results.  If you are a runner or just active in general, a good supplement to protect your joints and prevent join pain is recommended.  I recommend our Joint Boost because it's a liquid blend of MSM, Glucosamine Sulfate, and Chondroitin Sulfate.  For my clients who are trying to put on lean muscle mass and size, I recommend our K-4 Muscle Enhancer and N.O. Pump Muscle Enhancer for excellent results without having to resort to creatine products. 

And for my clients who want to boost their metabolism and fight fat faster?  R.E.M Fat Burner is an added bonus because it actually increases fat burning power during sleep, which is incredibly neat because you are getting the rest you need while still working towards your goals.

There are many wonderful and effective supplements available in today's marketplace.  If you choose to explore different brands, make sure to research the company and product.  If you are interested in learning more about a supplement package or individualized supplements that best suit your goals, needs and lifestyle, check out your Supplements Tab for more information.

www.VeniceNutritionStore.com

Valerie Cogswell

Head Chef and Nutrition Coach

How can something as simple as water help you to lose weight?  Water, though simple, is critical for weight loss.  In fact, being adequately hydrated will help you to reach your goals at a faster pace.  When you're dehydrated, your body holds on to water weight because it is not getting enough.  The same happens when you drastically reduce calories; your body will actually hold on to stored body fat as a protection mechanism.  It sounds strange but when you take in enough H2O, your body actually releases stored water weight.  Many people are holding on to an extra 5 pounds or more, simply because they are dehydrated.  Being adequately hydrated also helps you to beat sugar cravings.  Ever notice that when it's hot outside, you crave foods like fruit and icecream?  This is because your body is actually craving fluids.  Water also helps to keep you satisfied.

So how can you get in the water you need for great hydration? Start by having one to two glasses every meal and carry a bottle around with you inbetween meals.  Keep a bottle of water in your car, at your desk at work and near by at home, so you can just grab and go.  If you aren't used to drinking alot of water, start very slowly and build your way up.  Drinking too much too soon can actually cause bloating.  See your personalized health plan to see how much water you should be drinking each day to reach your goals.

This is one of the questions we get asked the most.  Alot of males, and even females ask before becoming a part of the program, "Can I put on muscle and size with Venice Nutrition?".  And the answer is, "Yes"  We have worked with thousands of clients who have the same goals; whether they are body builders, fitness competitors, professional and non-professional athletes or even those fitness enthusiasts who just want to put on size.   How can a program that is geared towards burning body fat, obtaining balance within the body and increasing metabolism also work for someone who wishes to gain pounds of pure lean muscle?  The answer is simple; it's science.

Let's lets understand the power of blood sugar stabilization; the science that the entire Venice Nutrition system is based upon.  Stable blood sugar within your body creates homeostasis (balance) and allows you to protect and build lean muscle mass, increase your metabolism and use stored body fat for fuel.  Our system prevents the loss of lean muscle mass (which almost always happens with low calorie, fad or even low carbohydrate diets).  Simply put, blood sugar stabilization achieves many things including building lean muscle mass while simultanesouly burning body fat.  Thus the system can work for anyone with the goal of getting fit, burning fat and/or building muscle.

Secondly the system focuses on not just nutrition but also correct cardiovascular training (which prevents loss of lean muscle mass), and sleep, supplement, and water parameters that aid in muscle building and recovery.  In order for muscles to grow, a few things have to fall in place.  First,  you must break down the muscle fibers through correct weight training (more on that later), next muscles must be fed proper nutrition to grow (that's where the meal plans based on blood sugar stabilization come in) and lastly your muscles must have adequate time and recovery (this is where the sleep and supplements help).

One of the greatest benefits of the Venice Nutrition system is also one of the reasons it works for someone who wishes to put on lean muscle.  Each program is Customized to one's individual goals and lifestyle.  When you become a member of Venice Nutrition, you are asked your specific goals, and if putting on lean muscle mass is one of them, simply check that off on your questionnaire.  The system will take this information, along with the remainder of your assessment to accurately calculate your correct nutritional parameters so you can achieve the goals you desire. 

To recap, building a strong nutritonal foundation based on blood sugar stabilization is the most effective way to build a strong physique.  Consistent and restful sleep, great supplementation and adequate water play an important role as well.  Making sure to have a good cardiovascular routine, training both your red and white muscle fibers correctly is critical to preventing loss of lean muscle.  And lastly, the right weight training routine will help to build muscle while preventing injury and setbacks.

Please keep in mind that if your goal is to simply "tone" and not put on size, that is easily accomplished as well with the Venice Nutrition system.  Remember your program is completely customized with your goals and lifestyle in mind.

For alot of people, the workplace can sabotage your best intentions.  From stress to not-so-health-minded co-workers, you can easily lose focus.  The good news is, there are simple strategies you can follow to fool proof your work and stay in the right mind-set!

First, let's talk about stress because let's face it; every job leads to it!  Many people keep a stash of candy or make a bee line to a co-workers desk for a treat, when they're stressed.  Doing this every day can easily lead to weight gain. not to mention a mid-day energy crash.  The solution is to have a few stress buster strategies on hand.  Make it a point to resort to something other than food when you feel the stress coming on. Our favorites?  Going for a five minute walk, call a friend to catch up, or take a 5 minute meditation/breather session (just keep your door closed!).  For many people, it's as simple as learning how to say "No" once in awhile.  Balance is key to success, whether it's with your nutrition or at work and if your constantly taking on more than you can handle because your afraid to say "no", your may be heading for trouble.  Remember, while you can't control all stressful situations, you CAN control how you deal with it.

Another great tip?  Arm yourself (and your desk and work bag and the company fridge) with quick and healthy snacks like string cheese and fruit, a protien bar (great for those 3 pm pick me ups), fruit, nuts and protein powder.  By having something simple and tasty on hand, you can easily avoid that vending machine or your co-workers candy.  Which leads us to our next point...

How to deal with a co-worker who insists on unhealthy lunch spots or that you share their candy? Food is and always has been a wonderful form of bonding.  The challenge is when your lifestyle differs from those around you; it can feel awkward to explain your healthy choices.  The key is politely explaining that your working towards a healthy lifestyle and trying to save any "treats" for the weekend, when you really have time to enjoy your indulgences.  No one wants to come off as too "strict" with their food rules, and you don't have to be.  By explaining that your just trying to make healthier choices (without judging anyone else for their choices), and you prefer to indulge in a big dinner on Saturday night, you come across as a motiviated individual who still likes to have fun.  If your having trouble finding healthy choices at the local handout at lunch with your co-workers, limit it to once or twice a week, and look up healthy choices on their website ahead of time.  Sometimes you just have to remind yourself  that your goals are your own and stick to them.

And lastly, plan, plan, plan!  When we work with clients one on one in our offices or during phone coaching sessions, we always ask questions like, what time do you have breakfast?  What time do you take  your lunch break?  When can you fit in an afternoon snack at work?  The reason for this is so we can map out a simple food plan that works for your lifestyle.  If you don't plan ahead of time, you may have to miss a meal, which will only cause you to overeat later on. 

Living a healthy lifestyle while having a career can happen with the right tools and strategies in place.  Good luck!

Although weight can be a factor in health and overall results, it is one of the most inaccurate markers for true success!  So many people are slaves to the scale and weigh themselves excessively, thus setting themselves up for dissapointment.  If your weight is up a few pounds, does it ruin your day?  Do you stress about the number on the scale? If so, this blog is for you.

As a nutrition and fitnesss expert, I do my best to teach my clients how to "step away from the scale" and understand their body to truly measure their progress.  What many people don't realize is the human body naturally fluctuates in weight anywhere from three to five pounds a day depending on water retention, if you ate a high sodium meal, lack of sleep, and even menstrual cycles. 

The most effective way to measure your physical progress is to understand Your body.  Is the waistline of your pants a little looser?  Does your coat or shirt button easier?  Are you looking slimmer in the mirror? Do you feel lighter on your feet?  All of these are indications of your body shifting and the fat melting away.

Another key point to recognize is that blood sugar stabilization is an incredibly unique scientific process in which you will lose body fat while building and protecting your lean muscle mass.  If your not losing muscle mass (which is your metabolism- you want to keep it and build it!), then the overall number on the scale sometimes doesn't change as much as it would if you were just "dieting".  Of course this varies depending on how much weight you have to lose but so often I hear a client say, "my clothes fit so much better and I look leaner, but the scale hasn't changed drastically."  My response?  "Great, your right on track!"

So my best advice is to "step away from that scale".  If you must weigh yourself do it only once a week, at the same time of day each time.  And keep in mind, it's only one small indication of success!

Valerie Cogswell

Head Chef and Nutrition Coach

There's a new place in the party scene for us so called "health nuts".  They're called "healthy cooking parties.".  I recently read a great article about this new phenomenon and even found out that a few of my clients do this regularly.  What's it all about?  Rather than friends getting together at restaurants, groups are gathering at someone's home with homemade and healthy dishes (recipe in tow to share) for a delicious and fun night.  Each party varies group to group but the overall theme is the same; share healthy and tasty food in hopes to motivate eachother to be fit without sacrificing fun.   Some creative ideas for your own healthy cooking party: hiring a chef to teach the group, pairing heart healthy red wines with various dishes and passing out binders for everyone to keep the recipes they accumulate.  Has anyone else held or been to a healthy cooking party?  If so, please share.

Thanks,

Valerie Cogswell

Nutrition Coach and Head Chef

As a nutrition coach and fitness enthusiast, one of the questions I am most often asked is, "How do I get great abs?".  Just ask anyone with a perfect six pack or flat and toned abdominals that question, and the one answer you WONT get is "Just do more crunches".  Sadly, that's one of the biggest mistakes I see; people  needlessly over-training their abdominals in hopes of fast results.  As many of you know, the only thing this method does is waste alot of precious time! 

Here's what you need to know to get great abs.  For starters, your diet is everything when it comes to getting flat and built abdominals.  I know you've heard us say it time and time again.  Stabilize your blood sugar consistently and your body will become a fat burning machine.  Improve your quality of foods (see your quality of food chart under your help support tab) and your body will become an even faster fat burning machine.  When your body is a fat burning machine, you lose body fat all over, including your mid section.  In all my years in this industry, I've yet to meet anyone with a six pack that has a terrible diet (unless you count the lucky few "genetically gifted" individuals out there.  Sadly, I'm not one of them!).

Next, cardio is critical to reveal any abdominal muscle you do have.  The trick with cardio is to train both your red and white muscle fibers for optimal results.  See your help support tab within your program for details on how to perform cardiovascular activity correctly.  Remember you can build great abdominal muscles and without the right cardio routine to melt the fat on top, no one will be able to see them! 

Next, crunches and abdominal work are very effective.....if done correctly.  A strong core routine will provide the foundation you need not only for great looking abs and also for injury prevention.  Invest in a personal trainer or a good book on abdominal training to learn  how to train your entire core in a variety of ways. There is a whole big world of ab exercises out there besides the traditional crunch!

What else do you need to know?  A big secret those who do have envy-worthy abs know:  Abdominals are like any other muscle; they must be properly exercised and PROPERLY RECOVERED to grow. Translation: train abs every other day or a total of 3 times per week so that your muscles have time to recover.  You wouldn't train your hamstrings every day so why over-train your abs?  Without proper recovery, your abs will never reach their full potential.

Sleep is another one of those overlooked but critical components to great abs; and a great body for that matter!  Restful, consistent sleep aids in recovery and is the foundation for a toned mid-section.  Again, see your help support tab for tips on how to create a good night's sleep.  Don't forget to check out this blog too- there's plenty of great tips here that will help.

And lastly, add what I like to call the "extras".  Being properly hydrated will flush out water weight and give you a flatter midsection.  Avoiding sodium and high sodium foods will help eliminate excess water weight and bloat too. 

Great abs are typically a combination of an optimal nutrition plan centered on blood sugar stabilization, a great ab routine, an efficient cardiovascular plan that includes both fat burning and interval training, consistent sleep and the "extras".  One thing to remember; though genetics determine alot of how we look, we each have the control to make the most of our bodies by the choices we make.  Good luck!

Valerie Cogswell

Head Chef and Nutrition Coach

Many of our nutrition members and clients have children and once they learn how to stabilize their own blood sugar, they are eager to teach their families how to do the same.  The challenge with children is they don't have the same tastes as adults or the same amount of disclipine (and they shouldn't, after all they're children!).  One of our clients who has a fussy family decided to invent a "game" in hopes to get her young children to recognize and aim for balanced meals.  As she and her husband make plates for their kids at dinner time, they actually ask their kids questions like, which food on the plate has protein?  Their kids have a fun competition with eachother trying to get the answer right.  This type of learning is effective because it's repetitive and engaging, and this particular family swears by it!

One of our goals at Venice Nutrition is to teach you how to use your time efficiently, particularly when your working out.  Let's face it; time is precious and if your taking an hour out of your day to invest in your body and health you should learn how to make every minute count. 

So why is a heart rate monitor so important?  Have you ever seen someone at the gym who trains every day yet their body never changes? Maybe he or she slaves away on the treadmill or in an aerobics class with no noticable results?  This is a great example of someone not using their time efficiently.  A heart rate monitor can help you to avoid this!

A heart rate monitor is typically a chest or wrist strap along with a "watch" that reads your heart beats per minute.  By monitoring your heart rate and staying in your individual "heart rate zone" you can ensure that you are breaking down body fat and protecting your hard earned lean muscle mass.  This is called red fiber of fat burning training, meaning training at a pace that you are breaking a great sweat but not out of breath.  Your individual target heart rate is given to you inside your personal plan.

We also need to train our "fast twitch" muscle fibers otherwise known as white fiber training.  This includes interval training; which can have a major and positive affect on your results, but only if done correctly.  Your heart rate monitor ensures that you are hitting the right intervals and making the most of the workout. 

See your personalized plan to get your target heart rate and make sure to read the cardiovascular sections in your online manual to learn how to perform both fat burning and interval training corrrectly.  Remember your time is important, and your results depend on it!

This time of year alot of my clients, myself included, travel for pleasure.  All too often, I see people try to go into "strict mode" with their nutrition and fitness leading up to their vacation and as soon as they get to their destination, all bets are off!  We are all guilty of this; we eat and drink to excess and blow off exercising altogether.  The challenge is how sluggish, discouraged and heavy we feel once we get home.  To counter this, I like to give my clients the "fast four" tips to bring with them on their trip so they stay in control and maintain their results while away.  First, I recommend to pack the right "tools"; plenty of protein bars, nuts, dried fruit, protein powder, and water for the plane or car ride and for quick snacks inbetween meals.  The second rule of thumb is to drink more water than usual to ward off bloating and fatigue and to prevent overeating.  The third rule is to have only one "off" meal per day.  For example, if you know that you plan on having a big dinner with drinks, aim to eat a balanced breakfast and lunch with snacks inbetween (for ideas look through your meal plan book and don't be afraid to ask your server for healthy suggestions).  Lastly, aim for "fun" exercise every other day. Maybe it's a walk on the beach or kayaking lessons; take advantage of your new surroundings!  The "fast four" will keep you in control of your body and your health even while having the time of your life on vacation!  Remember, your goal is not necessarily to achieve any new goals while away, but to simply maintain all that you have worked so hard for.  Have a great trip!

Valerie Cogswell

Head Chef and Nutrition Coach

We were recently working with one of our phone coaching clients and he brought up an excellent issue when it comes to nutrition.  One of the meals in his plan called for chicken tacos. He frequently goes to a casual fast food mexican themed restaurant where he tries to order a healthy version of the taco dish described in his meal plan.  We immediately recommended that he go online to the restaurant's website to view the nutrition information.  Most restaurants, particularly chain restaurants and fast food joints now include the nutrition information on their menu items so their customers can make healthy and informed choices.  Going out to eat is a fact of life for most of us, and a fun one at that!  We highly recommend that you check out your favorite restaurant's websites for nutrition data so you can make the best choices possible.  Often times there are simple and healthy substitutions that can make all the difference in your results.

A balanced diet is critical for everyone, including children, for long term health and weight management. By learning how to stabilize your blood sugar and eat correctly, you can easily pass on your knowledge of great nutrition and health to your family.

Teaching your children how to balance their meals by showing them examples of protein, carbohydrates and fat, is a simple and fun way that you can educate him or her on how to eat correctly. Please keep in mind that a child does not need to count grams of protein, carbohydrate and fat or follow strict nutritional parameters. The goal is to teach them how to create somewhat balanced meals. For example, instead of a handful of crackers as a snack, teach your child to include a string cheese on the side for protein and fat. Also encourage your child to eat frequently to keep energy high and prevent low blood sugar.

Another great exercise to teach children is how to incorporate higher quality foods into their every day diet. For example, whole wheat bread in place of white bread will add a boost of fiber, vitamins and minerals and will keep your child satisfied longer. Low sodium and low fat deli meats, such as low sodium turkey and ham, are great replacements for bologna and salami. Lunchbox snacks such as fruit and nuts are healthy options that pair nicely with a sandwich.

Water and low sugar drinks will keep your child hydrated without elevating their blood sugar levels. Protein Smoothies made with skim milk and fruit and peanut butter or nuts are a quick and tasty snack for children as well.

Dinner with the family is the perfect time to create a balanced meal. If for instance, you have prepared pasta and marinara sauce for dinner, please make sure to add a high quality protein such as grilled chicken, to the meal. Please see the Forum Tab for great recipes that you can share with your family.

I’m a huge fan of eggs because they are a great source of protein and fat, they’re inexpensive and quick to make.  I find that so many of my clients don’t utilize eggs enough in their diet so I wanted to share some creative ways to enjoy them.  Breakfast is obvious- scrambled, omelets, sunny side- up, etc.  But how about a breakfast burrito?  Wrap cooked eggs in a whole wheat tortilla with cheese, veggies, and salsa.  Roll in foil and you’ve got a meal on the go.  I also love to scramble eggs with brown rice, low sodium soy sauce, a little peanut oil and chopped carrots, onions and peas for a quick “fried rice”.  And who says you can’t serve a big omelet with whole wheat pancakes for dinner?  Kids love it, and it’s an easy meal anyone can make.  Please share your favorite egg recipes!

-Venice Nutrition  Head Chef,   Valerie Cogswell   

As much experience as our team of nutrition and fitness professionals have working out in the gym, we know that the same old routine day in and day out can get stale, both mentally and physically.  By changing your workouts and trying new classes and endeavors, you can avoid the dreaded “plateau” that so many of us get caught up on.  How do you find something new that you’ll actually enjoy?  Re-discover what you loved as a kid.  Maybe it was dancing, roller blading or swimming.  Chances are these are still activities that you’ll thrive in to this day.  Find a new workout trainer or friend to keep your workouts fresh.  Some of the easiest ways to scout out a new partner is to speak to your gym and ask if they have a “buddy” system or could suggest someone to pair you up with.  Talk to people in your health club to see what trainers have the best track record and are a good match for you.  And don’t forget to grab a copy of the fitness class calendar that comes out each month and give a few new classes a try.  Many people find that a fun and structured class is just what they need to get to that next level.  Change can be intimidating for many of us and it always gets easier.  Keep your mind open to exploring new activities and your body will thank you for it.

We all know how challenging it can be to fit in a half- hour to an hour a day of exercise. And most of us also know how important that hour of exercise is both mentally and physically.  That hour is your “me time” and it is incredibly important.  It’s your time to unwind and relax.  Physically that hour keeps your bones healthy, strengthens your muscles and immune system and brings you one step closer to the physique you’re trying to achieve.  So how can we all find the time to fit exercise into our hectic day?  The first step is considering your workout a “necessary” part of the day, just like brushing your teeth or paying bills.  Take the time each day to add it to your appointment book (in ink!) and you will be more likely to stick to it.  Most of our members find that even if they promise themselves to workout for only 15 minutes, they will keep going because of the endorphins they feel.  Will you have days, even weeks, when your workout schedule becomes irregular, and working out falls a notch on the priority list? Absolutely.  Our best advice for fitting in your “me time” is making yourself a promise to make it happen.  We all have 24 hours in the day; it’s up to us how we choose to use them. 

Did you know that the number one way to reach your nutrition and fitness goals is as simple as getting enough sleep?  Most of us will notice that we are much hungrier than usual and craving sweets like crazy when we are sleep deprived.  Not to mention, we lack the energy to get up and get moving.  For any of you out there who have experienced sudden changes in life (a new baby, a new job, family, stress), you know how much skipping sleep can hurt.  Here are a few excellent tips to help you get the sleep you need and deserve.  It begins with accepting the fact that life will get crazy at times and letting some of the worry and stress go.   If you missed out on an hour of sleep last night, make it a point to get to bed an hour earlier tonight with a good book to relax.  At the end of the day, try writing your to-do list of everything that needs to get done the following day.  Taking all the stress off of your mind and putting it on paper will clear your head for the night and allow you to relax. Make sure to create a comfortable sleep environment, an incredibly important (but often overlooked!) factor.   Invest in a quality bed (shop around to see what feels best for you) soft sheets, along with a dark curtain to keep the morning sun out of your eyes.   Remember, the quality of your sleep is just as important as the quantity.  For more effective tips on learning to improve your sleep, please see your online member handbook.

Nicole Hilburt, RD,CNSD Director of Dietetics