Everyone should consider personal training, especially here at Elite Fitness in Boca Raton.  People are always looking for personal trainers or gym to help them get in shape.  A lot of people will always try to convince you about a new quick weight loss program.  No matter what you decide you can never escape exercise.  We’re going to give you 4 reasons why exercise is important.

 1.  Reduces blood pressure.

With the correct weight loss plan you can reduce your blood pressure dramatically.  Blood pressure is known as the silent killer and if not treated correctly can lead to a stroke or worst death.  Working with a personal trainer at Elite Fitness along side your doctor, we can help monitor your health and reduce your blood pressure.  With the right amount of training and cardio we can ensure a reduction in blood pressure.

2.  Lower diabetes risk.

Diabetes is one of leading causes of death in the country.   A lot of complications of adult-onset Type 2 diabetes pose a serious risk to your physical wellbeing.  With proper exercise and personal training you can help with the dependency on medication.

3.  Boost your energy

By having your body functional at its optimal level you’re able to provide more oxygen to fuel your body’s cells.  Here at Elite Fitness in Boca Raton Florida, we’re able to take advantage of going to the beach and enjoying outdoor activities.  Even though going to the gym seems to take a lot of energy, once you develop a routine for your weight loss it seems less tiresome.

4.  Improves mood.

People who regularly exercise generally have a lower risk of depression.  We live in a culture where pills seem to fix everything wrong with us.  Exercise is the best behavioral treatment there is.  There are natural endorphins in our bodies to help us feel better about ourselves.  Finding the right gym, personal trainer, or weight loss plan can help with this transition.

* Disclaimer: Individual results are not guaranteed and may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.

Directions

  • Prep 30 m

  • Cook 1 h

  • Ready In  5 h 30 m

  1. Heat olive oil in a skillet over medium-high heat. Add mushrooms to the hot oil, sprinkle with salt, and cook and stir until liquid from mushrooms has evaporated. Stir butter into mushrooms, reduce heat to medium, and cook and stir mushrooms until golden brown, about 5 minutes.
  2. Stir onion into mushrooms and cook, stirring often, until onion is translucent, 5 minutes. Remove skillet from heat and stir garlic into mushroom mixture until fragrant, about 1 minute. Transfer mixture to a mixing bowl.
  3. Mix oats into mushroom mixture until thoroughly combined. Gently stir 1 ounce Parmigiano-Reggiano cheese into mixture. Add bread crumbs, 1/4 cup parsley, and 1 egg; season with salt, black pepper, cayenne pepper, and oregano. Mix together with a fork until crumbly. Stir in remaining 1 egg. Mixture should hold together when pressed.
  4. Cover bowl with plastic wrap and refrigerate at least 4 hours. For best flavor and texture, refrigerate overnight.
  5. Preheat oven to 450 degrees F (230 degrees C). Line a baking sheet with a silicone baking mat or parchment paper.
  6. Form mixture into small meatballs using a 2-tablespoon scoop. Roll meatballs lightly between your hands until smooth, if desired; arrange meatballs on prepared baking sheet.
  7. Bake in the preheated oven until meatballs are lightly golden brown, 12 to 15 minutes.
  8. Bring pasta sauce to a boil in a large saucepan; reduce heat to low. Gently stir meatballs into sauce until coated. Simmer meatballs in sauce until cooked through, 45 minutes to 1 hour. Transfer to a serving bowl and garnish with 1 tablespoon Parmigiano-Reggiano cheese and 1 tablespoon parsley.

 

Ingredients

  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons fat-free Italian dressing
  • 1 teaspoon cornstarch
  • 1 tablespoon minced garlic
  • 1 teaspoon ground ginger
  • 3/4 pound round steak, cut into strips
  • 1/2 cup fat free beef broth
  • 1 cup fresh mushrooms, sliced
  • 1/2 cup sliced green onion
  • 1 pound broccoli, separated into florets

Directions

  • In a shallow glass dish or bowl, stir together the soy sauce, Italian dressing, cornstarch, garlic and ginger. Place steak strips in the mixture to marinate for 15 minutes.
  • Heat a large skillet over medium-high heat. Remove beef from marinade with a slotted spoon, and place in the hot skillet. Discard marinade. Cook beef, stirring constantly for 2 to 3 minutes, or until mostly browned. Stir in the beef broth, mushrooms and green onions, reduce heat to medium-low, cover, and simmer for about 5 minutes. Remove lid, add broccoli, and cook until broccoli is bright green and tender but still crisp.

Ingredients

  • 1 Pound Fresh White Shrimp, Peeled and Deveined
  • 2 Cups (about 1 pound) Fresh Grouper, Cubed
  • 2 Tbsp diced Fresh Jalapeño
  • ⅓ Cup Red Bell Pepper, diced
  • ⅓ Cup Green Bell Pepper, diced
  • ⅓ Cup Yellow Bell Pepper, diced
  • ⅓ Cup Purple Onion, diced
  • ½ Cup Cucumber, diced
  • 2 Tbsp Fresh-squeezed Lime Juice
  • 2 Tbsp Fresh-squeezed Lemon Juice
  • ⅔ Cup Fresh Cilantro, chopped
  • ¼ tsp Sea Salt

For Marinade:

  • ½ tsp Sea Salt

1 Cup Fresh-squeezed Lime Juice (about 5 limes)

 

Instructions

  • Rinse your shrimp out under cold water in a strainer.
  • Peel and devein the shrimp. Rinse it again under cold water, set aside.
  • Rinse your Grouper under cool water. Using a large cleaver, cut the fish into 1-inch cubes.
  • In a bowl, whisk 1 Cup of Fresh-squeezed Lime Juice and ½ tsp Sea Salt until well blended.
  • In a glass dish (I used a Pyrex 4.8 Cup Bake, Store, and Serve container with a glass lid), put the shrimp in the bottom and the Grouper on top. Pour lime juice into the container. It should fully cover both the fish and the shrimp. Cover with lid and place in the refrigerator for an hour.
  • While your seafood is in the refrigerator, prepare your remaining ingredients. Mix the peppers, onion, cilantro, lime juice, lemon juice, cucumber, and sea salt together in a large glass or tupperware storage container.
  • After the hour has passed, removed the Grouper only from the marinade. Gently squeeze out each piece over the sink before placing it in the container with the rest of the ingredients. Cover with lid and give it a shake to mix well. Place in the fridge.
  • Place the shrimp and marinade back in the refrigerator for another hour. Shrimp takes longer to “cook” in the lime juice.
  • After that second hour has passed, removed shrimp from the marinade and mix with the Grouper and other ingredients. Mix well! You can dispose of the marinade at this point.

Put your ceviche back in the fridge and for best results, leave it

Ingredients

 

Zucchini Noodles:

 

3 large zucchini, spiralizer

 

Meat Mushroom Tomato Sauce:

 

  • 1 cup of onions, chopped
  • 2 garlic clove, minced
  • 8 oz. button mushrooms, sliced
  • 1 lb. of ground lean turkey
  • 2 28oz. cans of whole plum tomatoes {with sauce}
  • 2 tablespoon of tomato paste
  • 1 cup of fresh basil, chopped

salt & pepper

 

Instructions

  • Run 3 large zucchini’s through a spiralizer to create noodles. Set aside.
  • Heat a large saucepan to medium high heat.
  • Lightly spray pan with Pam, then add the chopped onions. Saute until translucent, about 2-3 minutes.
  • Next add minced garlic cloves, saute for 30 seconds and add sliced mushrooms.
  • Cook until mushrooms are browned, about 4-5 minutes.
  • Next add ground turkey and saute until cooked through, about 5-6 minutes.
  • Add whole plum tomatoes and 2 tablespoons of taste paste, break up the tomatoes with a spoon in the pot. Season with salt & pepper to taste.
  • Simmer sauce for 10 minutes.
  • In the meantime, bring a saucepan of water to a boil.
  • Boil noodles for a few minutes depending on how done you like your noodles. Be careful to not over cook or the noodle will be soggy.
  • Drain noodles by pouring through a colander, let sit a few minutes to drain any excess water from the noodles.
  • Finish off the meat mushroom sauce with freshly chopped basil.

Serve zucchini noodles with meat mushroom tomato sauce.

2 (6-8 ounce) sushi grade Ahi tuna steaks (3/4 of an inch thick)

2 Tbsp soy sauce

1 Tbsp grated fresh ginger

1 clove of garlic, minced

1 green onion (scallion) thinly sliced ( a few slices reserved for garnish)

1 Tsp lime juice

1. Mix the marinade ingredients together and coat the tuna steaks with the marinade, cover tightly, and refrigerate for at least an hour.

2. Heat a non-stick skillet over medium high to high heat. When the pan is hot, remove the tuna steaks from the marinade and sear them for a minute to a minute and a half each side.

3. Remove from pan and slice into 1/4 inch thick slices. Sprinkle with a few green onion slices

For all my alcohol loving clients, read this article from Fitness Expert Phil Kaplan.

Daily alcohol consumption will slow or stop your results. The drawbacks are probably going to far outweigh any health benefits. Your liver can’t metabolize alcohol and fat at the same time. It will always get rid of the toxic substance (alcohol) first. That means that as long as there’s alcohol in your system you won’t be burning any body fat. If you have one or two drinks, you might stall your fat loss for about 12 hours. If you have quite a few drinks, it might be as long as four days before you’re metabolizing fat again.

Drinking also dehydrates you, raises cortisol levels (goodbye muscles), raises estrogen levels (hello hips), lowers inhibitions (pizza anyone?). Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it’s really not worth it, not even on free day, not if you’re serious about making a major transformation.

The Effects of Alcohol on Fat Burning…

What most people don’t realize is that drinking has a far more damaging effect than you can predict simply by looking at the number of alcohol calories in a drink. Not only does alcohol reduce the number of fat calories you burn; it can also increase your appetite and lower your testosterone levels for up to 24 hours after you finish drinking.

The infamous “beer belly”

According to conventional wisdom, the infamous “beer belly” is caused by excess alcohol calories being stored as fat. Yet, less than five percent of the alcohol calories you drink are turned into fat. Rather, the main effect of alcohol is to reduce the amount of fat your body burns for energy. Recent research published in the American Journal of Clinical Nutrition reported that fat metabolism can be reduced by as much as 73% after only two drinks of vodka and lemonade in a one hour time period. What this tells us is that the primary effect of alcohol on the body is not so much how much of it gets stored as fat, but how it shuts down the body’s ability to access your fat stores for energy.

Alcohol in the body is converted into a substance called acetate. In the previous mentioned study blood levels of acetate were 2.5 times higher than normal after only two drinks. And it appears that this sharp rise in blood acetate puts the brakes on fat burning. Unlike a car that uses primarily one source of fuel, the body is able to draw from a number of different sources (carbohydrates, fats and proteins). To a certain extent, the source of fuel your body uses is dictated by its availability. Consequently, when your blood acetate levels rise, your body simply uses more acetate instead of fat.

Summary of alcohol metabolism after only two drinks
* A small portion of the alcohol is converted into fat.
* Your liver then converts most of the alcohol into acetate.
* Other acetate is then released into your bloodstream, and replaces fat as a source of fuel.

Alcohol increases appetite

The combination of alcohol and a high-calorie meal is especially fattening, mainly because alcohol acts as a potent appetizer. A Canadian study shows that an aperitif (an alcoholic drink taken before a meal to increase the appetite) increased calorie intake to a greater extent than a carbohydrate-based drink. In fact, the more you drink the more you tend to eat. And unfortunately, having just two drinks in an hour will leave your liver struggling to convert the alcohol into acetate, which means that other foods are more easily converted into fat.

Alcohol affects testosterone levels

Not only does alcohol put the brakes on fat burning, it’s also one of the most effective ways to slash your testosterone levels. Just a single bout of heavy drinking raises levels of the muscle-wasting hormone cortisol and increases the breakdown of testosterone for up to 24 hours. The damaging effects of alcohol on testosterone are made even worse when you exercise before drinking.

Nutrient deficiency

As previously mentioned, too much alcohol prevent fat burning and reduce your testosterone levels, but it also can affect the body’s ability to break down proteins, carbohydrates and fats. Too much alcohol in the blood can lead to a deficiency in Vitamins B1, B2 & B3, as well as magnesium and zinc. These nutrient deficiencies can eventually cause weakening of the heart muscles, poor skin, arthritis and prostate gland disorder.

The bottom line

Drinking will not only put the brakes on your fat loss efforts; it will also prevent you from building muscle tissue. The bottom line is that alcohol and a leaner, stronger body just doesn’t mix. Our bodies were never meant to have alcohol put into them. It is poison for our bodies and should be eliminated. Any client that has done this has seen dramatic changes in their health and fat loss. I am sorry to be the bearer of bad news. All I am doing is reporting the facts as I have researched them. Sorry…..:)

Well, don’t get mad at me, Phil wrote this, and I am simply the messenger. But, I do hope that you have a great night tonight, just be a bit more careful and remember to have someone help you drive home safely!

* Disclaimer: Individual results are not guaranteed and may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.

 

An Appalachian State University study led by Jeffrey McBride found that stable exercises are superior to unstable exercises for overloading the muscles in our bodies including CORE muscles.. Being on solid surfaces, one can use heavier loads, shorter tension times and higher speeds than on unstable surfaces. Ground based exercises have the same force, velocity and core-stabilizing elements required in most sports and movement skills. The take home message is to stay grounded for better results. (International Journal Sports Physiology Performance, 5:177-183, 2010)

* Disclaimer: Individual results are not guaranteed and may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.

 

America is a high stress society in which most people don’t get enough sleep. We could be paying for it with our health.Sleep deprivation is linked to obesity, heart disease, arthritis, diabetes and cancer. A seven year Finnish study of nearly 9000 people, led by Peppi Lyytikaine, found that people who developed sleep problems during the experiment gained more weight than those with normal sleep patterns. Trouble falling asleep, waking during the night, or trouble staying asleep increased the risk of weight gain by more than 50%. Night time snacking is common in overweight people with sleep disorders. The body produces powerful signaling chemicals during sleep deprivation that promote overeating. Chronically sleeping less than six hours per night is linked to obesity and Type 2 Diabetes. (International Journal of Obesity, published online June 8, 2010)

* Disclaimer: Individual results are not guaranteed and may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.

 

A University of Connecticut study found that men who combine weight training with a well balanced diet lost abdominal fat rapidly. Weight training increases muscle mass, which boosts metabolic rate and promotes fat loss. Men should do resistance training at least three to four days a week, working the major muscle groups.

* Disclaimer: Individual results are not guaranteed and may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.