• Complete fitness assessment including; body fat, circumference measurements, BMI, and muscle imbalance correction.
• Education on Equipment to get that can fit under your bed or go with you on a business trip.
• Work out routines that will change constantly so you never get bored.
• Education on nutrition, meal preparation and supplementation.
• Motivation and Inspiration from a Five Time Nationally Certified Trainer.
• Once complete you can continue your training online while Dan creates and modifies new routines for you.

For more information Contact dan.arvidson@gmail.com

Teacher training and online teaching degrees

Seven Reasons
Why You Might Not Be Losing Weight

Have a look over these seven factors and see if you are guilty of committing any of them. If so, don’t panic, just adjust your actions and carry on. Before you know it you’ll be right where you want to be.

1. You Starve Yourself Only To Compensate Later:

Some people often think that by having a light breakfast and lunch they will be doing themselves a favour since their total daily calorie intake will be lower.
While it is true that you obviously need to consume fewer calories over the day if you want to lose weight, doing it with this approach is only going to set you up for a late night binge. Rather, spread your calories out over the entire day, making night-time meals the same as lunch and breakfast.

Spread Your Calories Out Over The Entire Day.
If anything you should reverse the meals so that breakfast is your biggest meal of the day since you will have lots of time throughout the day to utilize the energy you consume at this meal. If you must have a late night snack, simply calculate that into your day so you have planned for it. Obviously it likely cannot contain 500 calories but in most diets there is definitely room for 100-200 calories before bed.

2. You Don’t Have A Set Place To Eat:

You eat at the counter; you eat at the sink; you eat in the bedroom and if you’re like most Americans, you likely eat in the car too. The problem with doing this is that it makes it a lot harder to monitor how much you are really eating.

You Likely Eat In The Car Too.

Sure those few bites of your child’s left-over sandwich that you crammed in while doing the dishes and cleaning up from their school lunch may not seem like that big of a deal, but at around 100-200 calories a pop, over the course of two weeks, you could be looking at a full pound weight
It’s that easy for the weight to add up if you are not careful. So choose one place in your house to eat and eat there and only there (this will likely be the table). Doing so will force you to pay more attention to what you are eating and prevent you from eating for reasons other than hunger.
Try and concentrate only on your food while eating as well, rather than say reading a book, to further enhance keeping the eating process at the front of your awareness.

3. You Aren’t Getting Enough Protein:

Protien is essential for proper functioning. You likely already understand this and know it deserves a place in your diet. What some people forget to realize though is that eating slightly higher protein diets can actually aid in weight loss. The reason behind this is because the body uses energy whenever it digests food.

Protein happens to require the most energy for the digestion process so your total net calories will be lower. Because of this, assuming you are eating the same amount of food, when you eat more

4. You Are Afraid Of Fat:

Fat phobia? It’s a fairly common thing. When someone says high-fat foods, they often think fast food, chips, chocolate bars, ice cream and other snack foods of the like.
You need to change this thinking and rather view high-fat foods as things like nuts, olive oil, avocado’s, and fatty fish. These foods are all very good choices to consume on a daily basis.
You must get fat into your diet, not only to maintain healthy skin, hair and body functioning but also because it keeps you feeling fuller for a longer period of time. Staying full means less eating later on, less calories consumed and more weight loss for you! All because you decided fat really wasn’t all that evil.

5. You Can’t Remember What You’ve Eaten:

Similar to the concept about not having a designated place where you are going to eat, forgetting what you have eaten earlier that day can also lead to weight gain. Furthermore, often people do not “remember” any of the beverage calories they have consumed and in this day and age, beverages can add up.

It’s not uncommon for some of those fancy coffee or smoothie drinks to total upwards of 400 calories so not accounting for this in your daily intake is not going to work in your favour. This is another reason why food journaling is a very good idea for anyone who is thinking of going on a weight loss plan.

6. You Don’t Have A Set Eating Schedule:

Generally speaking, most people are going to do better on a diet when they have a set schedule that they eat around. This means planning out what times of the day you are going to eat and hopefully even going as far as planning out the exact foods. If you can do that and are also able to track how many calories are in the food you are consuming, dieting is an easy game.
You can simply adjust the amount you are eating based on the real world results you are seeing. If you are losing great, if not you need to eat less (to an extent, using a very low calorie diet will likely cause your metabolism to slow significantly).

Have a set schedule so you aren’t letting yourself become overly hungry at any point in time since you should be evenly spacing your meals and snacks 3-4 hours apart.

7. You Associate Eating With Other Activities:

This is perhaps the biggest problem that people have. Not only are they becoming more sedentary, but often their sedentary activities are coupled with periods of eating. More often than not, as soon as they settle in for their favourite show, their favourite food comes right along.
Breaking this connection is a very hard process once the habit is made. For some people it won’t be the TV but might be surfing the Internet or reading a book. Whatever you love to do, if you associate food with this hobby, you are in for trouble. This is yet another reason why it is good to have one designated area for eating (preferably NOT your couch) and stick to it.

Conclusion

So make sure you are not guilty of any of those things if you are having trouble losing weight at the moment. If you are, don’t fret about it, just change it. As long as you learn from the mistakes you make there is good hope for your future that it will no longer be an issue for you.

Suggested servings: sliced tomato and cucumbers

Heat olive oil in a medium skillet over medium heat, add the scallion whites cinnamon, salt, and pepper, and cook until tender, about 5 minutes. Stir in the garlic, tomato, and raisins and cook over high heat until mixture is almost dry, about 6 minutes. Add the chicken and cook stirring until meat is cooked through, about 5 to 6 minutes. Remove from the heat and stir in the green part of the scallions, yogurt, and pine nuts. Serve mixture stuffed into warm pita with tomato slices and cucumber slices.

Nutrition Information
Nutritional Analysis per serving Calories 368
Fat 6 grams Saturated Fat 1 grams
Carbohydrates 34 grams Fiber 6 grams
Protein 34 grams

A QUICK ALTERNATE

If you are looking for a quick meal you can grab a sloppy joes seasoning mix from the grocery store and whip up a batch in literly 10 minutes. Just make sure that you substitute ground turkey for the ground beef.

Over the past several years of our life our bodies have built up such problems like mucoidal plaque and fatty livers from the genetically modified foods, or processed foods that we eat. This brings our digestion to a screetching halt. When your “mind colon connection” is inhibited no matter what you do the results won’t come as fast as you want them. 

So what do we do and where do we go from here?  First we must understand that it has taken years for you to get this far but it doesn’t have to take you years to get back on track.  The next thing that we need to do is to start getting our body to start working for us and that means getting your liver and your colon back on track. The liver is the hardest-working cleansing organ in the body.  With more than 500 functions this organ easily gets overworked and succumbs to toxic overload, depending on our diet and lifestyle habits. Foods with liver-cleansing properties include cruciferous vegetables, such as cabbage - featured this month, along with some other high-fibre combinations to help speed spring cleaning. 

This warming winter salad provides plenty of fibre and carotenoids while adding some good natural fats from the avocado and pecans for warmth. The hot sauce provides warmth, too!

1 Tbsp (15 ml) extra virgin olive oil
4 dashes hot sauce, or to taste
1/2 tsp (2 ml) salt, or to taste
1/2 small red onion, thinly sliced
2 grapefruits, peeled and sectioned
3 navel oranges, peeled and sectioned
1 large ripe avocado
1/4 cup (60 ml) coarsely chopped pecans, toasted

In a large serving bowl, whisk together oil, hot sauce, and salt. Add onion and toss to combine. Top with grapefruit and orange sections, cover, and refrigerate

Just before serving, peel and slice avocado. Add to chilled salad along with pecans, and toss gently to combine. Serves eight.

But GL values are not always predictable. Many factors come into play, including the amount of protein, fat and fiber, as well as the cooking and processing methods. To further complicate matters, the effects of a high GL diet vary greatly between people, depending on body weight and level of physical activity.
What about those crunchy carrots that you used to snack on? The ones you heard are so high in sugar? In order to eat a 50 gram carbohydrate portion, you’d have to consume a pound of them.

Value?

Glycemic index, by itself, is irrelevant, since we don’t usually eat isolated foods. We eat them in the content of a meal. A food’s GI is influenced by how it’s prepared and what else is eaten with it.

Yet the glycemic index concept may be a useful tool for choosing meals that help you avoid a spike in blood sugar and the resulting rush of insulin that causes you to eat more calories later on. This explains why you get hungry an hour after you eat. But there is no proof that eliminating foods with a higher GI promotes weight loss.
What to do now? Avoid mostly carbohydrate meals or starches without any fiber (like a large bagel for breakfast). Select a balanced diet from a variety of foods, with a focus on nutrient-dense vegetables, fruit, low fat dairy, and lean proteins, which will naturally provide you with a low glycemic load. Choose foods that are closer to their natural state over those highly processed (old-fashioned oatmeal instead of instant, or whole grain crackers instead of white.) Remember, it’s the overall diet that counts and not individual foods.

Tip: For a flavor variation, try arugula and basil in place of watercress and dill. You can also substitute chopped rotisserie chicken for shrimp.
Yield
4 servings
Nutritional Information
CALORIES 252(16% from fat); FAT 4.5g (sat 1g,mono 1.4g,poly 1.7g); PROTEIN 35.3g; CHOLESTEROL 277mg; CALCIUM 144mg; SODIUM 761mg; FIBER 3.9g; IRON 5.7mg; CARBOHYDRATE 16.8g

Hormones play a huge role in fat-burning, specifically insulin, the dominant hormone that can inhibit the breakdown of bodyfat when it’s released into the bloodstream after the comsumption of carbs. When there is a lack of carbs in the body, insulin levels remain low, which maximizes the release of fat burning hormones. When you wake up in the morning your carb levels will probably be at there lowest all day, setting the stage for a fat-shreding cardio session. As I said this should be done only before cardio. Working out with weights without carbs in the system causes the body to use muscle for energy, and having lean dense muscle raises your metabolism.

Many of us get have a misunderstanding of what we know of as health food.  Let be brutally honest; bars, shakes, these are not a replacement for real food, they are just a better bad food choice.  When you put a bar up to a Mcdonald quarter pounder you have a better choice, however, it does not mean that you are eating healthy. Next time you grab one of those bars, look at the ingredients and avoid “High Frutose Corn Syrup”(HFCS) and “Hydrogentated or Partially Hydrogenated Vegetable oils.”

 What is a “High Frutose Corn Syrup“?

HFCS is a genetically modified sweetener dirived from corn starch.  It goes under several enzymatic changes in order to make it sweeter, and cheeper.  Some of the related problems with HFCS is…

• American Journal of Clinical Nutrition links diabetes with the rise in consumption of high fructose corn syrup.
• Increased LDL’s (the bad lipoprotein) leading to increased risk of heart disease.
• ltered Magnesium balance leading to increased osteoporosis.
• Increased risk of Adult Onset Diabetes Mellitus.
• Fructose has no enzymes or vitamins thus robbing the body of precious micro-nutrients.
• Fructose interacts with birth control pills and can elevate insulin levels in women on the pill.
• Accelerated aging.
• Fructose inhibits copper metabolism leading to a deficiency of copper, which can cause increased bone fragility, anemia, ischemic heart disease and defective connective tissue formation among others.
• Fructose adds to overeating because it does not trigger chemical messengers that tell the brain the stomach is full and no longer hungry, like food and drinks that contain regular refined sugar do.

What is “Hydrogenated and Partially Hydrogentated oils”

Trans fat is the common name for a type of unsaturated fat with trans isomer fatty acid(s). Trans fats may be monounsaturated or polyunsaturated.

Most trans fats consumed today are industrially created by partially hydrogenating plant oils — a process developed in the early 1900s and first commercialized as Crisco in 1911. The goal of partial hydrogenation is to add hydrogen atoms to unsaturated fats, making them more saturated. These more saturated fats have a higher melting point making them attractive for baking, and extending their shelf-life. Another particular class of trans fats, vaccenic acid occurs in trace amounts in meat and dairy products from ruminants.

Unlike other dietary fats, trans fats are neither required nor beneficial for health. Eating trans fats increases the risk of coronary heart disease. For these reasons, health authorities worldwide recommend that consumption of trans fat be reduced to trace amounts. Trans fats from partially hydrogenated oils are generally considered to be more of a health risk than those occurring naturally.

Chemically, trans fats are made of the same building blocks as non-trans fats, but have a different arrangement. In trans fatty acid molecules, the hydrogen atoms bonded to pair(s) of doubly bonded carbon atoms (characteristic of all unsaturated fats) are in the trans rather than the cis arrangement. This results in a straight, rather than kinked, shape for the carbon chain, more like the straight chain of a fully saturated fat.

To make a long story short…Trans fats interfere with important, normal functions by inhibiting enzymes which are necessary for the body’s normal metabolism of fats and they keep doing it for a long time allowing us to lose the battle of the bulge! 

Current studies show that 66% of the population is over weight and 33% is obese.  Make an impact on your life and your loved ones life and start reading what you put in your mouth, you can start by avoiding these two genetically modified foods/poison.

1. Sign up for a distant race
Sign up for an event such as a triathlon, 5k, 10k, or ½ marathon.

2. Make a ‘friendly’ bet
Challenge your nemesis—that idea-stealing coworker or a non-mowing neighbor—to a contest. The first guy to drop 15 pounds, run a 6-minute mile, or bench- press 250 pounds wins.

3. Tie exercise to your health
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL cholesterol by 5 points. “You’ll decrease your risk of heart disease while providing yourself with a very important, concrete goal.

4. Switch your training partners
Working out with a partner or trainer who will hold you accountable for showing up at the gym works well—for a while. But the more familiar you are with the partner, the easier it becomes to back out of workout plans. “Close friends and family members don’t always make the best training partners because they may allow you to slack off or cancel workouts.

5. Do a daily gut check
Place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch. “You’re holding pure fat between your fingers” . Do this every day, 30 minutes before your workout, and you’ll find that you’ll rarely decide to skip it.

6. Plan your workouts in advance
At the start of each month, schedule all of your workouts at once, and cross them off as they’re completed. For an average month, you might try for a total of 16 workouts. If any are left undone at the end of the month, tack them on to the following month.