I'd thought I'd repost this so people could follow it.

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Choose one of the three options for each meal and snack.

Meal 1

Option 1
Oatmeal, Protein powder and fruit

Option 2
4 Egg whites and one yoke, fruit and 1 piece of multi-grain what wheat bread (no butter)

Option 3
Protein shake with fruit, 1 piece of multi-grain what wheat bread (no butter)

Meal 2

Option 1
Protein shake, fruit, and 10 almonds

Option 2
Rice cake with tuna, and veggies

Option 3
No fat Cottage Cheese, no sugar yogurt, and fruit

Meal 3

Option 1
Chicken breast pita wrap with veggies (whole wheat pita)

Option 2
Tuna pita wrap with veggies (whole wheat pita)

Option 3
Veggie burger on pita (or rice cake) with veggies

Meal 4

Option 1
Protein shake, fruit, and 10 almonds

Option 2
Rice cake with tuna, and veggies

Option 3
No fat Cottage Cheese, no sugar yogurt, and fruit

Meal 5

Option 1
Chicken breast, salad

Option 2
Fish, Salad

Option 3
Beef, Salad

Meal 6

Any kind of protein (half of normal size) and veggies.

One of the hottest new trends in fitness is group personal training. Basically the idea is to take a few friends and share the cost of personal training amongst the group to make it more affordable. But that's not the only positive.

One of the best reasons to try out some group personal training is that you'll push yourself harder than you did before. No one wants to look like they can't keep up and no one wants to be the last one done. If you're with a group of people you'll want to push harder so you'll get more out of your workout.

Also you might think it's a good idea to skip a training session if you're tired or not feeling it. But when you know there will be other people there expecting you, you'll be much more likely to come do the training, and be happy that you did afterward.

And lastly group personal training creates a small community for the group. You're there to support each other, be positive with each other and help each other through workouts. That feeling of belonging helps everyone to want to reach their goals, and keep on track.

Grab a few friends and try some group training. You'll be happy you did it.

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Biggest Loser Challenge 2 Week 4-6

Exercise Homework

Duration: 20 min
Equipment: You
Intensity: As hard as you can go
Progression: Walking Lunges, Situps, Handwalk to Pushup, Mason Twists

Walking Lunges 20 reps
Situps 20 reps
Handwalk to Pushup 10 reps
Mason Twists 20 reps

Run through as fast as you can.

Make sure you push yourself hard. You should be breathing hard and it should be tough.

Cleanses are the new thing in losing weight. Everything from drinking only lemon juice and maple syrup, to eating only veggies or cabbage soup they are everywhere. But do they work? Not one bit.

Here's the 411. There will always be a new craze or fad in health and fitness. A way to get you fit with little to no work on your part. And not one of them is true. Cleanses are part of this.

Sure you can lose weight on a cleanse. Everyone will lose weight if they are only eat cabbage soup or drinking nothing but pre-made shakes. But you'll also put it right back on when the cleanse is over. And you will have spent lots of money in the process.

Plus a cleanse, which is suppose to make you healthy and flush out all those toxins, is stressful on your body. People who do cleanses have high levels of stress hormones present while they do it because they aren't eating enough. Basically their body thinks they are starving. And when your body thinks it's starving, it burns muscle, and keeps fat. That means the weight you lose is muscle not fat.

On top of that if you just eat healthy you will have exactly the same levels of toxins in your body as the person who has done a cleanse has at the end of the same time. That means that people who do a cleanse are no farther ahead than those which have just eaten clean.

And if you don't want to believe me, ask Dr. Oz. He did a study on Oprah about two years ago showing exactly that. And his response was that a cleanse is a waste of time and money.

So skip those well marketed health ideas and eat clean. You'll be happy you did it.

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I don't tend to run much over the winter. I've had too many clients break ankle and legs for me to want to risk it. But when spring comes again I can't run for the life of me and it gets me annoyed.

In fact the last time I ran I did a route I like a lot and did it a full 5 minutes and change slower than I did it last year. And I felt like I was working hard.

But then I had to take a step back. It had been a long time since I'd done that run (five months) and in that time I worked on putting on weight. So this time I was carrying an extra 15 pounds. But the big thing was the time.

When you workout a lot you tend to look at what you did at your best and say that's what you should do every time. But the fact is that you worked up to it.

The best athletes in the world don't go out and do their best on their first training workout. They have to build into it.

So when you're out hitting it hard this spring remember that it takes time to get back to where you were before if you haven't been working out or have been doing different things. Your body is amazing though, and you'll get back there before you know it.


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Biggest Loser Challenge 2 Week 1-3

Exercise Homework

Duration: 20 min

Equipment: You

Intensity: As hard as you can go

Progression: High Knee Run, Squat Hold, Crunches, Mason Twists, Pushups

High Knee Run 30 sec

Squat Hold 30 sec

Crunches 20 reps

Mason Twists 20 reps

Pushups 10 reps

Run through as fast as you can.

Make sure you push yourself hard. You should be breathing hard and it should be tough.

Biggest Loser Challenge 2 Week 1-3

Exercise Homework

Duration: 20 min

Equipment: You

Intensity: As hard as you can go

Progression: High Knee Run, Squat Hold, Crunches, Mason Twists, Pushups

High Knee Run 30 sec

Squat Hold 30 sec

Crunches 20 reps

Mason Twists 20 reps

Pushups 10 reps

Run through as fast as you can.

Make sure you push yourself hard. You should be breathing hard and it should be tough.

Raw food and the Raw Food Diet are a new health craze sweeping across Hollywood and the rest of North America. Raw Foodists believe that if you eat only uncooked food you'll be much healthier and they have a good point.

You see cooking your food, like veggies is not the best idea. When you do that you cook a lot of the nutrients right out of them. You know that greenish water you see after you steam or boil veggies? That's a lot of the goodness you want out of those veggies.

Nuts are another big thing you don't want cooked or roasted. When a nut is cooked the good oils and fat you want in that nut are changed into something completely different. In fact those oils act a little like sugar in your body, plus they help to clog up your blood vessels while they are at it.

So raw food people have a good point. The more uncooked fruits, veggies and nuts you eat the more healthy you'll be.

Of course Raw Foodists don't believe in eating meat and also feel you only need about five percent of your calories coming from protein, about 50 grams a day. I would completely disagree with them on those ideas as it has been shown time an again that humans need protein, and even more so when they are exercising.

But overall I think Raw Foodists have good points. If at least 50 percent of your diet comes from raw, veggies, fruit and nuts, you'll be much healthier. Give it a try. You'll be amazed how good you feel.


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It seems everyone wants to jump on the low fat / no fat bandwagon. Everywhere you go in the grocery store is pumping it all over their products. But not all of them are good for you.

You see when you go out to buy food the companies want you to buy from them. That’s why the colors are so vibrant on all of the packages, to draw your eyes. That's why the store is set up the way it is, to keep you in there and buying for as long as possible. It has nothing to do with being healthy or wanting you to live longer. That's where low fat comes in.

When a company offers a low fat product, it is doing it to make more money. It has nothing to do with health. Often they will take all of the good fat out of a product so they can claim low fat on the label. Or they will take out fat and add sugar or salt to make sure the taste you are looking for is still there. Neither of those are good options for you and your health.

The best defense against these companies to read the product labels. Look to see how much the portion is and if it is realistic. Look to see how much sugar and salt there is in the low fat product. And compare to the full fat one beside it. Often the low fat can be two percent lower than the full fat, but is full of sugar or salt making it lower fat but worse for you.

So get out there and read some labels. You'll be happy you did.

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