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Importance of Journaling

Many challenges can come from not paying attention to the little details. Journaling allows you to not only track your food consumption but to also understand what you can do. Several clients have understood the basic principles of blood sugar optimization but failed to take the time to journal. You can eat a balanced meal and eat the same thing over and over and just maintain your weight. After a while you might say to yourself that this is not working and allow yourself to just give up. Journaling does more than help you to understand what you are eating. Clients tell me that after they start to journal they begin to have more fun and the amazing thing is that the weight just starts to fall off. Journaling allows you to take control again and to find what works. It allows you to be creative and design fun and nutritious meals. Another important part of journaling is that your nutrition coach can assist you and better understand what you need for success. I have not met one person that keeps a current and accurate journal that is not losing weight. I have a client that has lost 60 pounds in 4 months and is maintaining a journal every day. I wonder if a simple journal could work for you and take your health to a whole new level today. I am always here to help you along your journey when you need it.

Culinary Corner

by head chef Valerie Cogswell

Banana Nut Muffins Fresh From the Oven

I've always loved muffins but usually avoid them for obvious reasons: the high fat and sugar content can be a killer – and so is the sugar crash I get an hour later. For these reasons, when challenged to find a muffin that works for our member's goals, I jumped at the chance. Hours and hours of taste testing and recipe testing led me to a delicious banana nut muffin full of heart healthy fats like walnuts and olive oil and even a shot of protein. These vanilla and banana scented muffins are rich and healthy and won't sabotage your "get-fit" goals.

To get the recipe, log in to your online program and see the Recipe Tab today!

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The countdown to summer is on!

Bathing suit season is just around the corner. You’re probably wondering how you can take your body to the next level without too much added time or effort. After all, summer barbecues, parties and vacations are meant to be enjoyed!

Our team of experts put together an easy-to-do one month plan to shock your body into shape without taking away the fun! Incorporate each of the weekly tips below (in addition to your personalized health plan) to boost your metabolism and see a noticeable difference in your body by the end of the month. If you keep up these tips for the entire summer, you’ll see even greater results!

Week 1

• Reduce your sodium intake. Avoid table salt, check food labels, limit processed food and when dining out, make sure to ask for your dish to be prepared without the salt. Salt bloats you and causes you to retain water weight, which leads to unwanted pounds.
• Switch up your interval training. Used to sprinting? Try the fast and slow intervals on a stair climber or when walking uphill instead. See your online member handbook for tips on how to perform interval training efficiently.

Week 2

• Target your strength training. Add one new strength training movement to your workout each time you train. For example, if you’re used to doing dumbbell presses on "chest day", switch them out with push-ups instead. If you shock your muscles with something surprising, your body will respond.
• Add 5-10 minutes onto each red fiber, fat burning cardio session. This prolongs the fat burning process and yields faster results. See your online member handbook for tips on how to perform red fiber training efficiently.

Week 3

• Skip one "off" meal a week. On a Saturday night out, it's very easy to take in an extra 500-1000 calories when splurging! Imagine what a difference making a healthier choice on your “off” meal can do. Which brings us to our next tip...
• Try a new restaurant geared towards healthy or fresh eating. Do an internet search for an especially health oriented restaurant, or try a new seafood / sushi restaurant where healthy options are readily available. Doing this will be a fun experience and you'll most definitely save lots of calories.

Week 4

• Improve your quality of food. The more natural, un-processed food you choose to eat, the leaner and fitter you'll be. See the quality of food chart in our online member handbook and choose as many of the "highest" quality items on the list that you can. Eating these “highest” quality foods will grant you a big difference in muscle tone and definition.
• Indulge yourself. This summer, it's time you rewarded yourself for a job well done. Book a deep tissue body massage to flush out toxins, improve circulation and skin tone (you'll look great in your swimsuit) and prevent injury!

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You Asked | We Answered

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Q:What is the most effective leg move to tone and strengthen legs?

A:The squat is the best way to strengthen and tone all of the major muscle groups in your legs. The squat naturally recruits the most muscle fibers because it allows you to engage your balancing muscles (compared to using a leg press machine). We recommend that you see a trainer to perfect your form and to prevent injury.

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