Weightloss is pretty simple!
It is always about calories….
1. write down all the food you’re  eating,  including amounts.
2. calculate your daily caloric intake.
3. start cutting down by 200 calories per day and by increasing activity.
4. once your weight loss slows down, you have arrived at your new maintnance caloric intake….. start cutting again!
Remember clean natural foods are lower in calories and fill you up!
There are no magic potions or pills or regements that will take it of faster!
Consider calories in food: protein and carbohydrates = 4 calories per gram
Fat = 9 calories per gram
Alcohol = 7 calories per gram
Alcohol most likely turns into fat and slows down your  metabolic rate.
Alcohol also lowers testosterone production and therefore muscle developement ……

I am going out of town in a couple of weeks!
That doesn’t give me a license to splurge and think ” I am on vacation”!!!
A few things you can do 😉
1. prepare some of your snacks or meals ( I always make my oatmeal and egg white
pancakes, bring some diced chicken, raw veggies, fruit, boiled eggs, protein
shakes)
2. Pretty much every restaurant will offer egg whites, fat free cooking (pam), oats, dry
toast, steak without butter, steamed veggies instead of sauteed, salad with
dressing on the side…….
3. If you are having a drink make it your treat instead of a everytime event!
4. Enjoy your surroundings and your company not the pigging out…
5. Try to find a gym or simply go on hikes or long walks, plus you can always do your own workout in your hotel room!
A example could be:
1. 20 wide squats/ 20 close squats./ 20 jumping jacks
2. 20 front lunges/ 20 side lunges/ 20 jump squats
3. 20 push ups/ 20 sit ups/ 20 scaters
4. 20 side leg raises ( abductors or outher thigh)/ 20 adductor raises ( inner thigh)/ 50 crunches
5. run in place 2 min/ scissor jumps 1 min/ burpees 1 min
repeat 3 times will give you a great intervall, keep your heart rate up and burn some fat!!!
No excuses like we said!
Sticking with your program will make you not only feel accomplished and proud of yourself, but will keep you energetic for the rest of the day 😉

Ever gotten to that point where you can not see another chicken breast or egg white…or the same boring vegetable ?
I am opening my fridge and want to puke just looking at my boiled chicken and egg white pancakes 🙁
We have all been there ….
Just imagine I am eating this food for years!!!
So this is how I am dealing with this!
I can’t just eat unhealthy food!
I am a personal trainer and have to look it!
If I splurge out this body will go and so will my business!
I am preparing my egg white pancakes with a little more oatmeal, add some slivered almonds, and cocoa powder and flavors to make them taste better….
My snacks will be a mix of low sodium tuna, diced onion, cut cilantro, green and red peppers in a olive oil and apple cider vinegar dressing ( 1 tbsp olive oil and apple cider vinegar)
I am making my own stuffed clams for lunch ( very little breadcrumbs , spices and egg whites), with broiled mixed veggies ( brussel sprouts, mushrooms, peppers, onion, broccoli)….
Dinner I will have shrimp scewers served with a mixed salad…and breakfast I am having brown rice with vanilla protein powder!
In about a week or two I will try my boring chicken again 😉
Until then I will deal with high sodium levels, because sodium can be flushed out!
Don’t eat the same vegetables day by day, mix it up!
Mix up your proteins and carbohydrates…
Add some lean beef sometimes 🙂 or try a new recipe if you have the time!
It makes this clean eating thing so much easier!!!

There are so many ads out there promising that brazilian bootie….
Every time we open up a fitness magazine there are more describtions about how to improve your butt than any other articles!
Sometimes it is hard to ignore these “fashion” magazines….
Get your information from quality sources like good research articles provided by fitness institutes!
Comes down to this….your gluteus muscle is a hip extender!!!
It is designed to lift your booty out of that chair!
Simple old fashion movements like squats, lunges and deadlifts improve your gluteus!!!
It is that simple 🙂
Most of us that have a seated profession might have some restriction that keeps them not being able to build this muscle up!
But you can take care of that!!!
This is what happens: while sitting on your computer for X amount of time your hip flexors are activated and keep contracting….not good!!!
Then when you get up of your chair your gluteus have been relaxing for so long that they do not want to fire ( respond ) anymore, which means your body needs to use a different muscle to get your butt of that chair …..
Too many times that can be your lower back or your hamstrings ( ever feel tightness in your hamstrings?)
Simple exercise to see gluteus responds would be a high step up!
I can see how this person gets on that high box using lower back and hamstring muscle, then can’t completely extend his or her legs to use that butt muscle ( the bend over look)….
Now your piriformis ( small tiny muscle attached on your grater trochanter and sacrum) takes over…get’s inflammed and causes siatica and lower back pain!
Take the following steps to get better:
1. roll on a foam roller for myofascial release.
2. use a tennis ball for the gluteus area to reach deep muscles.
3. active stretching before your workout, static stretching after to activate/stop that nervous system
4. get up every 30 min from your chair or seated position and walk around, squeeze that butt muscle, rotate that spine!
Once your gluteus work more efficient you will have a easier time building them!
Always include old fashion squats, lunges and deadlifts and throw some step ups into your routine!
You can tune up a tiny bit on your sprints and rotating stairs, but building happens in the weight room 🙂
Don’t ever exchange those weights with your cardio….
Combine both for amazing results 🙂

Summer is just around the corner!
Living in Las Vegas makes it very important keeping your hydration up~
Caffeine containing drinks as well as alcohol will cause even further dehydration…
Make sure to have at least one gallon of water per day!
If you are drinking coffee or tea or anything else, add another two 8 oz servings of water per drink!
Dry lips? not feeling well? tired?
Maybe your water is not going where it is suppose to go?!
I like to add some coconut water to help with my electrolite balance!
In severe cases I have to drink a serving of G2 ( lower sugar gatorade) to make me feel better!
Use your workouts to get a great amount of water into your system!!!
Don’t wait until you get thirsty!!!
You are already dehydrated 🙁
In extreme heat doing high intensity workouts make sure not to cut your sodium.
Sodium belongs to your electrolites and unless you are over using it, it will be important for muscle contraction and regulating your potassium/sodium balance!
But remember all of our food contains sodium at its natural state!
Another sign of dehydration are swollen fingers, ankles, or other joints!
Dizziness……feeling disoriented….sweaty….cold sweat….achy….
Pay attention to your body, stay hydrated even if you are not thirsty!
And don’t ever go on long hikes without enough water.
It could save your life 🙂