Good Habit before eating breakfast

Grab you a broom stick and locate a watch or clock.
Place broom stick behind head, rest on shoulder and grab the ends with your hands.
We are going to do side twist for as long as possible and time yourself.
Now every time you twist to one side flex the opposite side of your obliques.
Every morning work on improving your time.
You will be amazed at your waist shrinking just by this simple exercise.
Now why it will work, your body is breaking down and ready to eat, thus it's looking for energy to burn.
So if you have not eaten breakfast where does the body look for fuel.
That's right, your tummy and bunns.

Good luck!

New Experiences

Dare to attempt things you've never done before (challenge yourself everyday).  Every well-honed skill you have was once a new experience.

Oat & Yogurt Parfait Dish

Medium Size Portion:  (410/370 cal; 35gP/45gC/7.5gF ratio)

3.5oz/100g    Chicken/turkey breast
2oz/56g         Non fat plain yogart
2oz/56g         Blue/blackberries (4oz/112g strawberries)
1/4 cup         Steel Cut Oats (women reduce to 1/8 cup)
1tsp/7g         Honey
6g                Almonds or other nut (5 nuts)

Meal for the day, hope you try it and enjoy.  I like to throw this dish into my diet from time to time, to me it taste as close to cheese cake without eating cheese cake.  Have a great day.

Control your diet will lead to less work in the Gym

For example my body burns 1850 k/cal per day (doing nothing, this is at rest).  Calculate an extra 400 k/cal for my gym time (calories burned training) and from here I can create a diet to gain a pound a week or lose.  All depends on individual goal.  But for me, I just want to maintain.  I bring this up because with my experience I can't tell you how many times I see trainers overtraining there clients.  Lastnight I had a trainer say, "well they don't get results (clients), so we train them harder".  O.K. stop,  If you are a trainer you have to be a coach too.  You have to help your client stick to that diet b/c that's where the results come from, not killing them in the gym.  Anyway, rubbed me the wrong way.  You have to take care of your clients so they will enjoy it, come back and hopefully learn the tools you have provided them so they may venture out on there own. 

Sample Meal Plan

Breakfast

EGG WHITE 6 large

TOMATO SAUCE ORGANIC 1/4 cup

OATMEAL 1/4 cup

ALMOND UNSALTED 6 grams

GRAPEFRUIT 150 grams

WATER 2 cups

Morning Snack

COTTAGE CHEESE, 1% FAT 1 cup

APPLE 200 grams

ALMOND UNSALTED 8 grams

WATER 2 cups

Lunch

BUFFALO OR ANY LEAN BEEF 75 grams

SWEET POTATO 100 grams

TOMATO 200 grams

SPINACH 150 grams

OLIVE OIL 1/2 tsp

WATER 2 cups

Afternoon Snack

LEAN BEEF, FISH, FOWL, PORK or 7 EGG WHITES 100 grams

APPLE 250 grams

PEANUT BUTTER, NATURAL 7 grams

WATER 2 cups

Dinner

CHICKEN BREAST 70 grams

LETTUCE 150 grams

TOMATO 100 grams

CUCUMBER 150 grams

ZUCCHINI 300 grams

BELL PEPPER 200 grams

MUSHROOM 50 grams

ALMOND UNSALTED 6 grams

WATER 1 cup

Evening Snack

CHICKEN BREAST 100 grams

GRANOLA, GINGER SNAP 1/4 CUP

BLUEBERRY or BLACKBERRY 50 grams

YOGURT, PLAIN, NON-FAT 113 grams

WATER 2 cups

Healthy Breakfast

Healthy breakfast recipe;
6 egg whites
40 grams of outmeal
200 grams of diced strawberries
1 tblsp cinamon

mix together in a bowl and then put it in a pan like a pancack. Add honey before eating, mmmm good. Clean and healthy.