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Mashed Butternut Casserole!

As part of our Healthy Holidays series of recipes we told you about Glazed Sweet Potatoes as a delicious healthy alternative to Candied Yams. Today we’re following that up with a new tasty substitute for mashed potatoes.

Ingredients:
Nonstick cooking spray

3 slices of turkey bacon
1 1/2 cups chopped sweet onion
1 tablespoon light buttery spread
1/8 teaspoon cayenne pepper
3/4 teaspoon salt
8 cups cubed butternut squash
1 teaspoon chopped garlic
1/4 teaspoon black pepper
3 wedges The Laughing Cow Light Creamy Swiss

Directions:
1. Preheat the oven to 375 degrees and spray a 8″x 8″ baking pan with cooking spray.

2. Cook turkey bacon until crispy and chop. Spray a large skillet with cooking spray and place on medium/high heat. Add your cayenne pepper, onion, butter spread, and 1/4 teaspoon salt. Cook while stirring for 4 to 5 minutes. Reduce heat to medium-low and continue stirring for 20 to 25 minutes. When it’s surface is browned remove from heat.

3. Set a large pot of water to a boil. Add squash and cook 12 to 15 minutes until soft. Once drained, mash the squash into a large bowl. Adding garlic, cheese, pepper, and salt. Mixing well while crumbling into tiny pieces. Spread mix in the baking pan and top with caramelized onion and bacon. Bake for 15 minutes or until hot.

That’s it’s for our 2nd favorite Healthy Holidays series! We’ll have more for you next week. Remember we’re all tempted to cave in during these times but with a few simple changes and intelligent choices we’ll stay on track to living healthier, smarter, and happier.

Live in Fitness Camp – 

YOU LOSE WEIGHT DIFFERENTLY

Many people think that there is a one size fits all approach to losing weight and keeping your body balanced, but that is far from the truth.  We are all unique, and when faced with losing weight or changing our body composition, we must have a customized approach.  We perform a series of Tests & Assessments so that we can put a specific plan to get you to your fitness & weight loss goals.  One of the obvious pieces of data that we need to be able to put a plan together, is to find out your resting metabolic rate (RMR).  Here is a letter from a wonderful guest of ours who has lost 31 lbs using this important data…….

Dear Live in Fitness!!

Once again I’m thrilled to report I’m stronger than Howard (my husband)!!! (Just Kidding).  No, but usually I do find it hard to pick up my plants in their heavy pots to get them outside for fresh air! But guess what?!  I was able to bring them out with no problem this time…

Also I’m excited to say, that  after the third time it finally is sinking in that the RMR of 1297 is a number that is key to my continued weight loss…This particular test is giving me a platform to guide my vehicle (as Eric taught me) into the ability to deduct my calories from that total and know precisely the needed calories i burn in order to either stay at my current weight of 146lbs or to continue to my goal of 125lbs.

At 5’2 and 177 lbs where I began my journey, it was getting harder and harder  to bring down my cholesterol of 270.  Now I’m excited to get my numbers from my doctor and I’ll let you know!

Please tell all the trainers, the chefs and the entire staff that I could not have done it without y’all… The peace of Hilton Head Island, the amazing meals and those outrageous coconut chocolate chip macaroons at night……tell Matt WooHoo!!

All in all I met great friends and feel you are all like family to me!!

I have to come back again soon and I will!  I had the best time ever!!!

Give my regards to Eric and tell him thank you for bringing a little piece of Paradise into my life!

Theresa

boot camp

YOUR RESTING METABOLIC RATE

This is the rate at which your body burns calories (otherwise known as the fuel that revs your engine).  If you consume more fuel than what your tank can hold, you will gain weight.  If you are trying to reduce your weight, you will need to burn off more calories than what you are consuming.   The question is, how do you know how many calories you need to burn to get to your goal?  How many calories do you need to burn to then maintain your weight?  We are able to find this out thru our RMR Testing that we do on site.  Once we have that number for you, we can more accurately determine how many calories you should be consuming each day, and how many more calories you need to burn thru exercise to get to your goals in the most effective and efficient way possible.  You are unique, and your fitness & weight loss program needs to be too!

Live in Fitness!  – Boot Camp

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Take it from a guy who’s been doing this his whole life.  – Fitness Camp.

I’ve trained professional athletes, actors seeking to bulk up for roles, and everyday people who want to look and feel fantastic. Building muscle is not just about pumping iron!

Strength building isn’t just for guys wanting big muscles. Anyone looking to speed up their metabolism, appear lean, and feel sculpted should be building muscle. Especially after the weight drops off.

Women — training like this is the “Fountain of Youth.” It will tighten your skin. No surgery needed.

Here are just a few of my tips on how to build up lean muscle in the fastest, most effective way possible:

1.  The Feel Technique

A learned technique, where direct pressure applied to the muscle during workout allows the brain to connect to the muscle. When done properly one workout has three times the impact.  So one week equals about three weeks, and one year is equal to almost three years of results. This technique is one of the main reasons celebrities and athletes keep coming back to train with us.

2.  Push to Failure, Punishing Pain at the end

Train like a beast, look like a beauty. That’s exactly what it takes. The last three to five reps of pure pain help rip the muscle so it can be rebuilt, bigger and stronger. Not everyone has what it takes to be toned. As I always say, It takes hard work and an unrelenting pursuit of a goal. So when you think you can’t push any further, dig deep, just a couple more!

3. Fuel Yourself

No matter how long or hard you work your muscles, if the fuel for your body is not optimized, you will not gain lean mass, period!

You wouldn’t put cheap fuel in a formula- one race car, would you? What about an airplane…would you feel comfortable flying on low-budget fuel? No, of course not. Your body is a complicated system that is unique to you. It has to have the correct combo of protein, carbs and fats to maximize lean mass. Protein also controls hormones that will in-turn control your metabolic process.

Eat lean, eat often, and grow your body properly. 

Click Here for a video that shows how to use the feel technique. Within this video is one of my secrets to building lean muscle. Give it a look, and dive into the fountain of youth!

Stay strong in mind, body, and spirit!

– Eric

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With Thanksgiving and Christmas right around the corner there’s going to be a lot of temptation to break our diets and indulge in sweet treats and other unhealthy dishes. Fat Camp –

It’s hard to avoid feasting on favorites like ham, candy canes, and pumpkin pie but if you’re going to cheat a little here are some foods you can cut out of your every day to make the impact a little less explosive.

1. Sausages and bacon. A diet high in processed meats like bacon and sausage can increase risk of cancer and heart disease. So keep these to a minimum. And remember to watch your sodium, just because some foods may have healthy qualities, like chicken or turkey sausages, that doesn’t mean they’re good for you.

2. Super sweet coffees.The American Heart Association recommends less than nine teaspoons or 150 calories a day of added sugar for men, and less than six teaspoons or 100 calories a day for women. Added sugars, unlike naturally occurring sugars found in foods like fruit, can close to double your risk of heart disease. So experts tend to save these foods for special occasions. 

3. Processed treats i.e. Pop-tarts, Hostess cupcakes. A good thing to remember is if it’s a food with a long shelf life its filled with preservatives and chemicals. Your goal should be to eat as little packaged and processed foods as possible. Stick to fruits for a good sweet snack.

4. Canned frosting. It’s much better to make frosting from scratch than to indulge in its trans fat stuffed cousin. Check the label for hydrogenated fat or partially hydrogenated fat. That means trans fat. There are plenty of alternatives on the market so these are pretty easy to avoid.

6. Sugary cereals. Kind of a no brainer. But if you can’t stomach the idea of a cereal with no sugar, try added sugary cereal with a low sugar cereal. This is called food diluting and is a good way to get used to eating healthier foods without immediatelylosing the taste you’re used to. These are just a few foods the experts recommend you avoid. Don’t try and quit everything cold turkey immediately. It takes time to adjust to new routines. Take small steps through diet and food diluting and gradually adjust your diet to healthier choices.

Fat Camp –

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Here’s a healthy substitute Thanksgiving side dish! – Fitness Retreat Recipes 

With Thanksgiving being right around the corner we’re going to be giving you some great tips to help you make healthy choices on a day we’re all sure to pig out! Today we have a great side dish substitute.

Instead of Candied Yams try Glazed Sweet Potatoes instead!

5 sweet potatoes or yams 

Nonstick cooking spray

1/4 cup honey

1/2 cup finely chopped pecans or walnuts

2 table spoon light butter spread

1 table spoon cornstarch

1 tea spoon cinnamon

2/3 cup apricot nectar

Directions:

Preheat oven to 350 degrees and spray a 9 x 13-inch baking dish with nonstick cooking spray. Place potatoes in a pot and cover with 1 to 2 inches of water. Bring to a boil and cook until tender for 20 to 25 minutes. Peel and cut into 1/2-inch slices and add to the baking dish.

2. Combine remaining ingredients except nuts in a saucepan over high heat and bring to a boil. Boil for 1 minute and stir until thick. Pour over potatoes and add nuts. The bake for 30 minutes.

On a day we”ll all be getting stuffed we’re here to help you make better choices and keep up your usual healthy diet. A few easy substitutes to traditional Thanksgiving dishes can make a huge difference!

Live in fitness! – Fitness Retreat