At our Live In Fitness Retreat, we teach the importance of keeping your blood sugar levels stable throughout the day, as this is key to making sure the energy that you are expending is first coming from the foods that you eat, and then from your fat stores.  In order to achieve this, small meals eaten every 3-4 hours with the right balance of Carbohydrates, Proteins and Fats is necessary!  Here is an amazingly delicious dessert type Meal that will not only keep your blood sugar levels stable, but it will satisfy your sweet tooth!  I recommend this one for that afternoon snack or later evening meal!  YUM!

Peanut Butter Mouse
CHOCOLATE PEANUT BUTTER MOUSSE

Number of Servings:  9

Ingredients

Cottage Cheese, low fat 3 cups

Chocolate Whey Protein Powder 1 cups

Peanut Butter 3/4 cups

Honey 1/4 cup

Cocoa Powder, unsweetened 1/2 cup

Soymilk, unsweetened Vanilla 1/4cup

Method of Preparation:

  1. Gather all ingredients and equipment
  2. Place all ingredients in a blender
  3. Blend on Medium-high speed until the mixture is completely smooth
  4. Portion into 18 Servings into small glasses or bowls
  5. serve and enjoy

Chef’s Notes:  Soymilk can be replaced with any dairy or non-dairy mild alternative.  Peanut Butter can be replaced for any nut butter.


Nutritional Analysis:  
Per Serving

Cal: 294                          Carb:  20 g

Total Fat:  13 g             Fiber:  3.3

Sat Fat:  4g                    Cholesterol:  27 mg

Protein:  27.2 g

Strategies that will help with Behavioral Change

An Article by:

Quincy Martel, MA, Life Coach

How many shrinks does it take to screw in a light bulb?  The answer is zero… the light bulb has to want to change.  This joke is short and sweet, and so poignantly true.  Humor generally has kernels of truth.  Sure, at a cellular level…the human body is in constant change.  Cells are constantly dividing, and changing.  However, human behavioral change comes from within.  Behavioral change is a matter of choices that start in the mind and transcend to the heart.  Sure, outside influences may shape and mold, but if an individual does not want to change behaviors … more than likely it wont happen.  It’s a miraculous thing to witness when the light bulb finally goes on and there is an “aha” movement for an individual.  Here are some easy strategies that will help bring about behavioral change, and reinforce it so that it lasts.

Identify and understand what you want to change. It helps to set clear goals and write them out.  There are studies that show that people who write out there goals in detail have more of a probability of attaining those goals and being successful.  Honesty is a cornerstone to change too.  Be honest with yourself.  Write out a personal inventory of what you would like to change because it has negatively affected you and your relationships.

Look for a role models or inspirational people.  Self-help groups may help expose you to other people who are struggling with the same behavioral changes.  It helps to find someone who is farther in the journey of change that you’d like to be like.  Choose person who encourages you despite and beyond temporary failures or slips.  Surround yourself with someone who helps you to become and evolve into a better person. 

Imagine and visualize how the change will affect and impact your life.  See the potential positive affects on you, your family, social life and financial life.  Visualize the change bringing more success to you.  Focus on the results and progress the change will make.   

Choose right company.  This ties into looking for role models and inspirational people. There are a sayings that “misery loves company” or that “bad company affects good behavior.”  Our environment can negatively affect our behaviors and our success.  Imagine and visualize the inverse of that.   Optimism loves company too and it’s contagious.  Surround yourself and befriend happy optimistic and positive people.  It’s important to set clear boundaries with negative people even if they are family members and budget your time with them.

Believe that you are able to change.  People who are unable to believe or have faith that the change is possible will not receive it.  One of the greatest obstacles is to believe that we can change and trust in what we are able to do.  If you don’t believe that you can change…it won’t happen or you will give up.

Join the Talk with Eric Viskovicz  about Coaching and Internal Dialogue.

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 By AJ Kelly a L.I.F. contact

Is it safe for my child to lift weights?

Research has concluded strength training to be safe and effective means for children if performed correctly and under proper supervision.  Resistance training can increase muscular strength and endurance, improve body composition, reduce the risk of injury and improve bone mineral density in children.  NSCA’s Youth Resistance Training Position Paper states that recommendations for a resistance training should be of 1-3 sets of 6-15 repetitions. Recent research states that it is safe and effective for your child to lift heavy as well.  One of the concerns with lifting heavy for a child is possible damage to epiphyseal plate or growth cartilage

Does spot reduction work?

Spot reduction is the theory that if you work a specific muscle that you will decrease the amount of fat that is in that region.  This has never been shown to occur to any extent in any research to date.  The reason that spot reduction does not work is because muscle does not own the fat that surrounds it.   Common spot reduction practices consist of people performing countless number of crunches a day believing that it will lead to that desired six pack.  This will lead to a stronger abdominal region but will not get rid of the fat covering abdomen.  Fat is lost throughout the body in a pattern different for each individual.  This could depend upon genetics, hormones, and age.  For men typically abdominal fat is the lost last in the pattern and for women hips and buttocks is the last to go. 

Do you prefer using free weights or machines?  Which is better for you… free weights or machines?

 Some prefer to use resistance machines, believing that machines are safer and will offer the same benefits as free weights.  First of all, no machine automatically makes a situation safer.  In fact, research has stated that relaxed unloaded sitting can increase the stress on the lumbar spine by 40% when compared with standing.  What kind of stress do you think would be placed on the lumbar spine while pressing weight overhead in a seated position on a resistance machine?  Furthermore, most weighted machines follow a 2-dimensional linear path which could result in unbalanced muscular development and reduced motor skill proficiency.  When performing an exercise on a seated machine, some possible training effects are lost or greatly reduced such as balance, stabilization, and decreased core activation.  In the end I think that there is a time and place to use machines as well as free weights.  If balance is a serious issue with you, then maybe most of your routine should be focusing on machines until your balance improves.  If you are an athlete, I strongly recommend that you utilize free weights for most of your training because of the athletic benefits that would be lost from too much machine usage.  Even for the athlete, some machine usage may be beneficial from a variety standpoint or certain physical limitations. In essence, both machines and free weights offer benefits and disadvantages. The type of equipment that you use very much depends on your specific goals and physical abilities.

Kyle -DumbbellJimmy - LOW ROW MACHINE

Vince-Lombardi

“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that worthwhile, it can be done.” — Vince Lombardi

 

Vince Lombardi was one of the most motivational coaches in the world, and he coached one of the most successful football teams of all times.  He did this not just because he new the best plays, had the best strategy, but because he knew how to motivate his team to greatness.  Being a good coach means motivating someone to greatness.  Think about who that person was to you.  Did you have a great coach in your past who motivated you to push yourself harder than you thought possible?  Most likely the person who gave you positive affirmations, and encouraged you to do your best is the person you think of– very few people are motivated by negative comments said in a harsh manner.  Your favorite coach or teacher probably instructed you in a kind manner, or maybe they used humor to get their point across, or just told it to you straight– whatever their style was, think about how you can talk to yourself in a similar manner.  

You need to be your own best coach – You are the only one who is available to yourself 24/7 and you know yourself better than anyone else.  In the past you have probably treated yourself in a very harsh way, condemning yourself and diminishing your weight loss efforts.  As you did, you felt worse about yourself, and are much less likely to succeed.  You may not have stopped to consider both how ineffective this is, and that there is a better way.  Who better to learn this better way, than from someone who’s coaching style worked well for you?

Most of us do the opposite—we consistently say negative things to ourselves.  I had a coach once, who would constantly yell at me, usually while I was on the playing field– Viskovicz you’re doing this or that wrong.  To this day, my stomach turns a little when someone yells my name.  Needless to say, he wasn’t a very effective coach for me.  And yet, this is how most of us talk to ourselves – this needs to change.  So, what makes a good coach?

A good coach

-Will pick you up, when they see that you’re down.

-Will set you straight, when they see that you’re not taking things seriously.

-Will not berate you.

-Will guide you on how to be the best that you can be.

-Will set forth a game plan.

-Will reevaluate the game plan regularly and make the correct adjustments.

-Will fire you up to go out and win.

Keep these affirmations in your mind at all times, and you have the makings of a great coach.  And that’s how you need to be towards yourself.  Change the way you think about yourself, and you will be a WEIGHT LOSS WINNER!

Weight Loss Retreat on Weight Lifting, the anti-aging pill“DISCOVER THE REAL SECRET TO LOOKING & FEELING YOUNGER WHILE DECREASING YOUR BODY’S AGE”

(Secret Revealed at Live In Fitness Weight Loss Ranch)

 

Looking & Feeling younger is something that every one of us desires, and there are creams and shots and lasers and pills and a myriad of other things that we (and if you are like me) have done on our quest to look younger.  But looking younger isn’t going to make you younger.  It also isn’t going to make you feel younger, and I’m not talking about when  you look in the mirror once you have been newly botoxed up.  I am talking about really feeling younger.  I am talking about being younger…..the secret is revealed at Live In Fitness Weight Loss Ranch

We are always looking for a quick fix, because let’s face it, there isn’t a whole lot of time.  Every year, time just seems to speed up and it gets away from us and then it’s gone and we can’t remember where it went.  A lot of the reasons that we seek out quick fixes relating to both looking younger and weight loss, is that we simply are trying to save time, as it is so precious to us and as we get older, we are desperately grabbing at time even more as it becomes clearer to us that some day it is going to run out and we have no control over it.

The thing is, WE DO HAVE CONTROL OVER IT!  We have control over all of it….over looking younger, feeling younger and actually being younger, but for some reason we just ignore it.

The real secret to looking and feeling younger that will actually add years to our lives, is exercise and healthier living.  I have proof!  When you attend Live In Fitness, Fitness and Weight Loss Ranch, we have a Body Age Assessment that will tell you the age that your body is really living at right now, and when you exercise and eat the healthy gourmet meal plan with us and lose weight, you become younger….your body age decreases.  When you stop smoking and drinking and wear sunscreen, these also contribute to a younger body age.  But there is more…….

Living healthier and losing weight will definitely add years to your life and will get you to feel younger and will eliminate a lot health issues, medications that you’re on, and injuries you’ve had because the stress on your body due to weight issues will lesson as well….but to look younger, that requires a more specific plan….that plan has to include WEIGHTS!  Building lean muscle is the secret to looking younger.  I mean think about it, it makes total sense……when we get older, our skin starts to sag and we start to see wrinkles.  Well guess what happens when you build up lean muscle?  Lean muscle fills up those areas so that you look smooth and sculpted.  Not only that, but the more lean muscle you have in your body, the faster your metabolism will be and the more calories your body will burn off every day even when you are just sitting in front of the computer (and who doesn’t want that?).

So there you go.  Instead of wasting so much time thinking about it, and choosing quick fixes that only cosmetically change part of the problem, we need to solve the problem.

Eat Healthier, Wear sunscreen, Stop smoking, Start Exercising and make sure you are lifting weights or incorporating some sort of sculpting activities into your weekly schedule.  We get a lot more specific about all of these at our Fitness & Weight Loss Ranch and will help you to put a solid plan together for when you leave us.  That is our goal…..to release more happy, healthy, people into the world that are not only looking and feeling younger, but have a younger body!  That’s the big secret!