You may think the 30 minutes you spend every other day in the gym is enough to keep you trim and healthy, but it’s not. If you want overall good health, you need to eat well and find windows of exercising opportunity every day—not just during your scheduled workouts.
How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room, and preparing for big presentations? Read on to find out when you can squeeze in exercise and how to do it.

1. On the Way to Work. To start your day with a smidgen of calorie-burning exercise, you may need to wake up a few minutes earlier than usual. Not to get in a workout before tossing on your power suit, but rather so you’ll have time to torch a few calories on the way to work. To shed some calories before clocking in, you have a number of options depending on your situation. You can bike or walk to work, perform seated calf raises on the bus or train, or park your car at the far end of the parking lot so you get to walk farther to reach your office. And of course, once you get to your building, take the stairs.

2. When Doing Mindless Tasks. Admit it: everything you do at work doesn’t require an amazing amount of brainpower. Take advantage of the easy tasks by multitasking with some exercise. The easiest option is to flex and squeeze your body. From your glutes and your abs to your pecs and thighs, you can get rid of a few calories by simply flexing them as you work. As you grow accustomed to the flexing, you may find it to be a great way to work your way through a long, difficult meeting.

3. Every Time You Finish a Task. When you first get to work, make a to-do list. This will help keep you on track and will also set you up for exercise rewards. Each time you cross a task off your list, give yourself an exercise reward. This could be walking a couple laps around the office, standing up and doing a couple quick stretches, or closing your office door and knocking out a dozen push-ups. Know what your reward of the day will be and go for it.

4. When You Need to Communicate. Helpful as email may be, there is a way to communicate with your colleagues that actually keeps your body moving. That way? Getting out of your seat and walking to your coworker’s office to talk things through. Have to make a few phone calls? Stand up as you talk or better yet, pace back and forth during the conversation.

5. At the Top of the Hour. A great way to sneak a little calorie burning into your routine is to get up every hour. And your exercising doesn’t need to be super intense. All you need to do is stand up. Do this for five minutes, eight times a day, and you will drop 100 calories a day.

That’s right—all you have to do to stand up for your health is stand up!

All of these bonus calorie burning tips are great – when done in conjunction with a consistent, challenging exercise program. If you aren’t yet one of my valued clients then now is the time to join in – call or email today to get started!

WELLNESS TIP

Avoid the Burn


Want a foolproof way to keep extra calories away? Don’t eat them in the first place. With a little self-discipline, you can avoid eating lots of useless calories, which helps your sneaky calorie-burning exercises have even more impact!


FEATURED RECIPE

Homemade Almond Butter

A spoonful of homemade almond butter on banana is a fantastic pre-workout snack. It’s also delicious added to a protein shake or slathered on sliced apples. By blending your own almond butter at home you’re enjoying pure, unadulterated almonds and sea salt without the added sugars and preservatives found in many store bought brands. Enjoy!

What you need
Serves 20

3 cups roasted, unsalted almonds
¼ teaspoon sea salt
1 Tablespoon coconut oil

Instructions

1. Blend all of the ingredients in a food processor until creamy. This can take up to 10 minutes, so when it doubt continue to blend, blend, blend. Enjoy!

Nutrition
One serving equals 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fiber, and 4g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.

Ask me any question you might have, I’m here to help 🙂

Love,

Aliya

@sexyshaped

If you’re struggling to find motivation to get to exercise, allow these seven reasons to inspire you to get moving…

Exercise Because —Your Body Works

It may seem like an odd reason to work out, but the fact that you can work out ought to inspire you to do so. After all there are plenty of folks who have been affected by disease or congenital conditions that make working out impossible. If you are able to exercise, do it! Every movement you make, be grateful and work to learn your body’s limits. In essence when you do this you’re giving your body a high five!

Exercise Because —Disease Can’t Handle It

True, there are diseases that will attack you regardless of your fitness level. However, exercising regularly (starting today) is one of the best ways to build yourself up against all sorts of ailments and illnesses. From the common cold to heart disease, exercise helps you avoid health issues and live a healthier, longer life.

Exercise Because —You Family Loves You

Because you want to be around for years in the future, you need to exercise. As seen above, exercise is a great way to fend off all sorts of health issues, many of them life-threatening. So if you want to show love to you family members who love you, you’ll need to work out regularly. Afraid your workouts will take away family time? Get up earlier or take your loved ones with you.

Exercise Because —You Beat Goals

Some people meet goals. When you commit to getting in the gym today, you set yourself up to beat goals. Because once you reach your new bench-press or weight-loss goal, you move on to the next. Do this in the gym enough and it will start to happen in the rest of your life. Deadline at work coming up soon? No problem. Wish you could read more books? Consider it done. Ready to quit smoking? You can do it. All because you worked out today.

Exercise Because —Life Will Be Easier

Ever struggled to get out of bed and get on with your day? Exercising today can help that. Wonder why you always feel stressed out? Once you get in the gym this afternoon you’ll be able to shed the stress. Wish you had the sex drive that you seemingly lost a few years ago? Today’s workout will get you on the right track there as well. See a heavy couch that needs lifting? After spending time in the gym today, that couch will be light as a feather tomorrow. In other words, exercise makes everything in life better, easier, and more bearable!

Exercise Because —Your Body Will Surprise You

When you started on your exercise journey, you wanted to change your body. But somewhere along the way you forgot about that swimsuit-ready body you desired so much early on. Well, guess what? It can still be yours! All you’ve got to do is get in the gym today and get back on the road to it. In six months, you’ll be amazed at how much better your body looks and how much more you enjoy being you.

Exercise Because —Your Friends Will Join You

It can be hard to keep working out in the gym every day if your loved ones aren’t into it. However, if you stick with it and trust your trainer, your loved ones may eventually want to join you in your exercise. Once they realize you’re seeing positive results, they won’t want to miss out. So by going to the gym today, you’re helping others be healthy!

Call or email today to get started on my very best exercise program – together we will get you to your goals once and for all! Don’t wait – act now!

Love,

Aliya

@sexyshaped

Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple.

Why do you overeat? Here are a few likely reasons:

  1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
  2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.
  3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.

Love,

Aliya

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Sexy Shaped

I’ve got to warn you. There are bogus rumors going around about strength training. 

The truth is that strength training is one of the absolute best things you can do for your health and appearance. 

If you’ve fallen for these 5 myths then you’re missing out on tremendous potential results. 

Myth #1 Muscle Turns Into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. 

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other. 

Myth #2 Strength Training Doesn’t Burn Fat

On the contrary, muscle mass is your number one ally against fat gains. 

A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine. 

Myth #3 Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you’re going for. 

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort. 

The tighter, toned figure of a recreational female weight lifter is every bit feminine. 

Myth #4 Strength Training Is For Young People Only

Ha, that’s a used-up excuse that senior citizens across the globe have shattered. 

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine. 

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning. 

Myth #5 Use Light Weight and High Reps To Tone

This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone. 

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set. 

Including strength training as a part of your fitness routine is essential for achieving a fit and toned body. 

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals. 

Call or email today and we’ll get you started on the program that’s best for you.

Love,

Aliya

Sexy Shaped

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If I were to award a single food item with the title of ‘Fastest Way To Pack On The Pounds’, hands down the winner would be refined sugar. 

We have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. That’s more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever… 

One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that it’s important to cut those processed and packaged convenience foods out of your diet. 

Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently. But there is hope. 

Here are 7 Ways To Crave Less of that Sugar that you’re eating that’s killing your results and keeping you from attaining your goal weight: 

1) Eat More Protein
A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around baked chicken breast, and make snacks hard boiled eggs or baked meatballs. Try the recipe below for a protein-packed, sugar-busting snack. 

2) Avoid Artificial Sweeteners
One of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened beverages don’t impact your fat loss results. Sorry to be the bearer of bad news, but the truth is that the diet soda you’re sipping is making it harder for you to reach your goal weight. While the diet soda itself doesn’t contain calories, it has been proven to cause cravings for sugary foods. Put down the diet soda and instead pick up a refreshing bottle of spring water. 

3) Steer Clear Of Saboteurs
The sad truth is that people in your life will try to sabotage your low sugar diet. You’ll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me – your trainer – as the bad guy who says that you need to cut back on sugar. 

4) Try Dark Chocolate
For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat. 

5) Stick With Fruit
What’s sweet, colorful and comes in hundreds of flavors? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It’s amazing how satisfyingly sweet fruit is – it’s truly nature’s candy. 

6) Change Your Palate
As you begin to limit your intake of refined sugars, you’ll find that your tolerance for sugar decreases. This means that something that didn’t taste sweet before – say a green apple – now has uncanny depths of sweetness. What’s happening is that your sweet receptors are becoming more finely tuned, now that you’re not overwhelming your palate with sickly-sweet refined sugar. 

7) Workout Like You Mean It
A regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is an even more powerful feel-good-feeling than the pleasure gotten by indulging in sugary foods. 

Make challenging, consistent exercise a part of your life by signing up for my fitness program. I’d love to get you to your goals using my results-driven method. 

Simply call or email me today to set up your first workout.

Love,

Aliya

@sexyshaped

www.sexyshaped.com

Remember that kid in school who scored so well on tests that everyone got a little suspicious?

Then one day during a big exam – BAM – the teacher pulled a cheat-sheet out of the kid’s pocket. It was game over for that kid and the rest of the class was able to breathe a little easier knowing that those perfect scores weren’t real.

A cheat-sheet gives you an unfair advantage – it supplies you with what you need to get ahead.

How would you like a cheat-sheet for getting through holiday parties without putting on a single pound?

What if this cheat-sheet could also help you lose a few pounds before Thanksgiving?

You’re in luck, because below I have outlined the 5 shortcuts you need to avoid gaining holiday party pounds.

Your Holiday Party Cheat-Sheet

Short Cut #1: Eat a sensible meal before the party.
You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that’s exactly why most people gain weight. Since your stomach will be full, you’ll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.

Short Cut #2: Bring a healthy dish to share.
Don’t worry if the party that you’re going to isn’t a potluck – the hostess will love you for being so thoughtful, and you’ll have a healthy option to enjoy.

The Festive Hummus recipe below is perfect to bring to parties.

Short Cut #3: Never drink calories.
Do you realize how quickly calories add up when you’re slurping them out of a cup? Alcoholic beverages and sweet holiday drinks are simply packed with calories. These calories don’t take up much room in your stomach so you’re left wide open for even more calories.

Your best strategy is to avoid these beverages altogether, and stick with water. Aim to drink 2-3 glasses of water at the party.

Short Cut #4: Fill your plate, but only once.
I’m certainly not going to tell you that you shouldn’t eat anything at the party. By all means, go and fill up your plate. But only once.

That’s right, you heard me. No going back for seconds. Since you’ve already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.

Short Cut #5: Taste dessert, just a taste. 
The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on.

And since you ate a sensible meal before you came, then you filled up your dinner plate once you’re probably going to be pretty full at this point anyway.

That’s it – all you need to know to not gain a single pound at holiday parties.

But what about the rest of the year?

Wouldn’t you love to make 2019 the year that you transform your body?

Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It’s all more possible than you think.

But you’ll need to take massive action.

My programs are designed to quickly and efficiently get you into the best shape of your life.

Call or email now to schedule your first body transforming workout.

Go on, do it now and secure your spot before the Thanksgiving rush.

Love,

Aliya

@sexyshaped

You’ve heard that managing your weight is all about the lifestyle, and not the quick fix, so today I’d like to give you 7 habits that fit people have. These following seven habits are held by successfully fit people…wonder if you could apply a few to your own life.

1. Approach Each Day with Perspective

Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself about whatever mistakes you made in the past. After all, you can’t change what you did yesterday. All you can control is right now. So get to it!

2. Know Your Body

When you finish a workout, you should feel good. If you don’t, then something needs to change. Either your diet or routine is throwing you off. Fit people know how everything they do affects their body and they take steps to avoid those things that make them not feel and perform their best. Learn how your body responds and care for it accordingly.

3. Find Ways Around Excuses

If you’ve ever wondered why you can’t quite get fit, it may be your proclivity for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn’t exercise. Quite the contrary. They are continually finding reasons why they should hit the gym and find pockets of time to do it—even if the trip to the gym is shorter than usual.

4. Eat and Sleep Well

Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your time in the gym as fruitful as possible. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together and you’re well on your way to optimal fitness.

5. Track Your Progress

For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength—a.k.a. better overall fitness and health.

6. Think While You Exercise

It can be easy to mindlessly run on a treadmill at the gym if you’re not careful. Just remember that fit people don’t do such a thing. They’re very intentional about everything they do at the gym. This means if you want to be fit, you should put some brainpower into what you include in your workout and how you perform each repetition. This allows you to get maximum benefit from your gym time and reduces the risk of injury.

7. Lean On Your Trainer

The final thing fit people do is rely on someone with lots of knowhow in the realm of fitness. This is why my clients have such a high success rate in achieving their goals – because I make sure that they stick with it! I have a sincere interest in your overall health and well-being and know how to help you reach the goals that can seem so far away when you’re trying to achieve it on your own.

Call or email today and let’s get started on your fitness journey!

Love,

Aliya

@sexyshaped

www.sexyshaped.com

Summer vacation is winding down, fall is approaching and the kids are going back to school.

It’s time to examine the art of packing the perfect lunch.

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, “When it comes to nutrition, children are not just miniature adults. Because they’re growing, they have different dietary needs.” (Their daily serving recommendations are in boxes below.)

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.

Don’t have kids? Keep reading. You’ll need these steps when packing your own nutrient-dense, fitness lunches.

Step 1: Hydration

Every function of the human body requires water, so it’s a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.

It’s easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.

Step 2: Protein

  • 2 – 3 servings daily
  • 1 serving equals: 2 – 3oz meat, ½ cup cooked beans, 1/3 cup nuts or one egg

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.

Here’s a list of healthy protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.

Step 3: Whole Grains

  • Kids 6-9 yrs: 4 – 7 servings daily
  • Kids 10-14 yrs: 5 – 8 servings daily
  • Teens: 6 – 9 servings daily
  • 1 serving equals: 1 slice of bread, ½ bagel, ½ cup cooked rice, ½ cup pasta, 1 cup of whole grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is “whole” meaning not refined.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.

Here’s a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.

Step 4: Veggies

  • 4 – 9 servings daily
  • 1 serving equals: 1 cup raw of ½ cup cooked vegetables

When it comes to veggies, variety is key. Choose a array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.

Don’t save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup.

Step 5: Fruit

  • 3 – 5 servings daily
  • 1 serving equals: ½ cup cut fruit, whole fruit size of tennis ball, half a banana, ½ cup 100% fruit juice

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

Step 6: Calcium

  • 2 – 6 servings daily
  • Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, ½ cup almonds, ½ cup dried figs, ½ cup dark leafy green vegetables, ½ cup tofu, 1 cup low-fat milk, 1 cup low-fat yogurt

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn’t just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.

Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, low-fat milk, low-fat yogurt.

Step 7: Healthy Fat

  • 3 – 4 servings daily
  • Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or canola oil, ½ cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child’s body.

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.

There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch.

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss.

Are you ready to get started on a personalized fitness program? Call or email today to set up a consultation.

Love,

Aliya

@sexyshaped

We are officially on the verge of holiday season…and with it a myriad of food temptations and weight gain traps. Don’t fret, if you act now there’s still time to tighten up before putting on your holiday finest.

Do these 5 things NOW to quickly shape up…

1. Eat more Veggies: Your mom was right, eating vegetables really is a good idea, especially when aiming to drop pounds. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.

2.Add five Minutes: Each week, between now New Years, I want you to add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses and walking lunges.

3. Double up on Water: Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier and more radiant.

4. Eat low Carb (after 4pm: One of the easiest ways to drop a few inches around your waist before the holidays is to eat low carb after 4pm each day. This means eating dinners that are centered around salads and vegetables rather than breads and pastas. If you simply must have your oatmeal or whole grain bread each day, then eat it for breakfast or lunch and give low carb dinners a try – starting with the recipe for Greek Stew below. Don’t forget that sugar counts as carbs, so skip that sugary dessert and try a grapefruit for dessert.

5. Train with Me: If you’re not yet one of my beloved clients, then now is the time. I’d love to get you into phenomenal shape before New Years, and to give you the foundation that will keep you lean and healthy for life.

Call or email today and we will get you started this week on an exercise program that will get you back in control of your body.

Love,

Aliya

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So you want to get rid of some belly fat.
And you can’t help but be on the lookout for that magical exercise that will give you flat abs once-and-for-all.
I’m sorry to burst your bubble of hope…
But all the ab crunches in the world won’t make a dent in your muffin top, as long as you continue with your unhealthy lifestyle.

This isn’t a cutting edge discovery. In fact, by now it’s common knowledge that spot reduction is a myth.
And yet, time after time, I’m asked to reveal the exercise, or exercise machine, that gets rid of stomach fat.
There is no such magical exercise.
The magic is found in altering your diet and exercise routine to promote fat loss from your overall body, including – but not limited to – your midsection.
Here’s how to really get rid of that belly fat:

Flat Belly Tip #1: Cut Out Processed Foods

You know how Disneyland has the FastPass tickets that allow you to cut to the front of the ride lines?
Consider processed foods as a FastPass ticket to belly fat.
I wouldn’t be surprised if future studies show that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food specifically adds fat around your belly.
If you want to lose pounds then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.

Flat Belly Tip #2: Eat Fresh, Whole Foods

Once you’ve cut the garbage out of your diet, fill in the void with fresh foods such as:

  • Green veggies

  • Whole fruit

  • Lean, high quality meat

  • Colorful veggies

  • Whole grains, in moderation

While these foods may seem boring at first, stick with it long enough and you’ll grow to love the unadulterated flavor of real food.
Eating a diet filled with the foods listed above will give your body all the nutrients it needs to shed pounds and lean out.

Flat Belly Tip #3: A Consistent, Challenging Exercise Program

The absolute best way to fight the battle of the muffin top is with a consistent, challenging exercise program.

  • Consistent: You should exercise 3-5 times each week.

  • Challenging: If you want to see results then keep your body guessing with new exercises and varied intensity.

My exercise programs are specifically crafted to get you into the best shape of your life.
I’d love to hear from you. Call or email today to get started.

Love,

Aliya

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