There are many diets on the market, exercise programs, diet pills, etc…At Your Personal Best Training Studio, one of our core values Unity supports the truth we’ve come to know beyond the body. Simply put, we are not our bodies!

Do we have a responsibility to our bodies? I believe we do……

Unlike most blogs I write, this one is the most difficult. We are all spiritual beings on different legs of the same journey. I’ve learned to not push my journey onto another; to just be available should they ask. With this in mind, I will write as simply as I can.

I would like you to explore the Best-Kept SECRET. This 152 page book written by my spiritual teacher and her student, invites you to access within your own physical form the place where love vibrates, radiates and transforms life’s most true intent.

We most certainly should exercise, eat right, etc…… this is logical. Beyond logic (the mind) into the Holy depths of our being resides a sacred secret that will affect your relationship with others, with exercise, with food and all things of this world like no other. Nothing will ever make a greater impact on your practical and spiritual life.

Just as I have learned to exercise daily, eat right, take a bath, brush my teeth, wear my seat belt in a car and a helmet on my bike so I have learned to turn my attention inward twice daily for at the very least a minute each time. The practice of sitting in silence, allowing my thoughts to rise, not dialoguing with them and gently turning back to my heart center over the past almost three years has brought a freedom and peace that I did not know could happen.

So you want to lose weight? Lighten the mental load first. The Best-Kept SECRET will teach you how and all else will come to you. I promise.

It is available for purchase.

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Snacking can be your secret weapon for weight control, as long as you replace those high-carb, low-nutrition snacks with the right healthy snacks.

Most snack foods are high in calories, full of empty carbs and practically devoid of nutrition. Americans love them so much that today they get about 25 percent of their daily calories from junk food such as potato chips. On Super Bowl Sunday alone, according to the Snack Food Association, Americans consumed more than 12 million pounds of potato chips; they also ate more than 9 million pounds of tortilla chips and some 4 million pounds of popcorn.

Sweet snacks are just as popular, with Americans eating billions of pounds of chocolate annually. And the Snack Food Association says snacking has increased by more than a third since 1988; the snack food industry itself is a billion-dollar industry. Is it any wonder that well over half of all American adults are now overweight and childhood obesity affects nearly a third of all kids?

Such snack foods are basically nothing but empty carbohydrates of the worst kind. They’re made from inexpensive, highly refined ingredients such as bleached white flour, corn meal, corn syrup and sugar. Even worse, they usually contain partially hydrogenated oil (also known astrans fat), a dangerous substance that is a major culprit in clogged arteries.

All those snack foods are so heavily advertised and sold virtually everywhere that resisting them can be very difficult.

Here are some healthy snacks strategies for fighting back:

–Know your enemy. If you’re aware of how bad these foods are for you, you’re better able to resist them. “Bad” carbs are full of dangerous trans fats, artificial flavorings and preservatives. Read the food label— it’s enough to make you never touch the stuff.

–Purge your pantry. If junk foods aren’t there, you can’t eat them. Your kids might complain, but junk food is no better for them than it is for you — and if you set the example, they’ll find it easier to follow.

–Avoid certain aisles. Most of the snack foods are concentrated in the central aisles. Also stay away from the food displays at the checkout by choosing the “no snack” counter if there is one.

Making Better Choices

Giving up high-carb snack foods is not the same thing as never eating between meals. In fact, healthy snacks can help you avoid getting so hungry you pig out at your next meal.

There’s no shortage of enjoyable and convenient low-carb choices.Frigo Light String cheese sticks or single-portion cheese rounds are healthy snacks that are handy and delicious. For a convenient and satisfying hot snack, try low-carb instant soups. Jerky strips and other meat snacks are good choices, but read the labels carefully to avoid added carbs (some brands contain added sugars).

If you crave crunch, try crispbreads, low-carb soy chips or celery sticks with cream cheese or natural peanut butter. And for crunch, flavor and good health, a small handful of nuts is another option.

To satisfy a sweet tooth, go for berries and whipped cream, or grapefruit, kiwis, cherries, apples and melons, preferably with some nuts or cheese. For a healthy snack on a hot day, enjoy ice lemonade pops sweetened with sucralose (Splenda brand) or Crystal Light.

If you eat more protein, it will put off the hunger for longer and leave you feeling fuller between meals. Protein is not a convenience food so think ahead and don’t get caught without your healthy snacks on hand.

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In my mind, sports drinks are often not for the everyday fitness enthusiast. I’ve seen clients come into my studio gym with G2, Vitamin Waters, PowerAde and even a Coke for 30-60 minute workouts! There seems to be much confusion around the use and timing of these readily available, sometimes very sugary products.

• 60-90 minutes (less in hot weather): water
• Over 90 minutes (less in hot weather or at fast pace): energy drink
• After hard sessions, especially when a day’s training will follow: recovery drink

• 3 tablespoons pine nuts, toasted

• 2 bunches broccoli rabe, stems trimmed

• 1 teaspoon olive oil

• 3 garlic cloves, minced

• 1/4 cup kalamata olives, halved

• Dash of freshly ground sea salt

• Juice from 1 small lemon

1. Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
2. In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in  serving dish, sprinkle with pine nuts and toss with lemon juice.
3. Enjoy!

At Your Personal Best Training Studio, many of our clients enjoy training in small groups of 3 – 6 people. These small groups we call a SEMIs and typically run from 40 minutes to 1 hour. With over 11 weekly SEMI groups to choose from, workouts are divided into 20 minute segments that include strength and cardiovascular training.

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I’ve used virtually every rope out there and so have my clients and even though it seems like a simple piece of equipment all the styles are very different and have pros and cons. Read about them below so you can find the best rope for your needs.

Beaded Jump Rope is the one most of us used at school. It’s adjustable and has a good solid feel when you’re jumping but there are a few major issues with this rope. If you’re not very coordinated a whack to the leg really hurts. If you use your rope often the beads will break. If you’re looking to speed jump then this rope will slow you down. This is a great rope for those who can jump and want a good arm workout but not the best choice for beginners or those who want to move quickly.

Leather Jump Rope with wood handles feels light and is the most versatile. It’s great for all types of jumping exercises and allows you to pick up speed too. You can add weight if you want a tougher upper body workout and this rope won’t get kinks or creases that can throw off your coordination. The only downside is that it’s not adjustable so you have to get the ideal size for your height and you can’t share it with a taller or shorter person.

Nylon Non-Weighted Jump Rope with wood handles is the softest rope you can buy. It feels limp and getting it to rotate fast is a challenge. It’s a great choice for beginners and the less coordinated; those who want to jump barefoot, or for kids. Not so great for speed jumping or traveling jumps.

PVC Speed Jump Rope has two types of handles plastic or foam (this is really a matter of preference). It’s light and designed to go fast. Some come with extra weight, fancy counters, and calories burned counters, but all this extra stuff is unnecessary and can get in the way of great jump rope workouts. The best pvc rope is a plain one that fits your height. PVC is my #1 choice for most people.

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Jump rope exercises are great for fat loss, endurance, and coordination. They also tone the entire body, especially the abs, arms, legs, and feet.

Need more tips? E-mail Lisa at lisa@ypbtrainingstudio.com!

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Ingredients

• 3 oz. sliced, deli turkey
• 1 medium fresh tomato
• 1/2 cup chopped or sliced cucumber
• 2 tbsp. fresh shredded carrots
• 2 tbsp. salad dressing, low fat or nonfat; low sodium
• 2 cups fresh spinach