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  • Slowing Down to Release More

    What if you could improve your health and well-being and even get rid of unwanted pounds without drastically making changes to your diet? Sound too good to be true? It’s actually not, and you can start with the simple act of slowing down. Slowing down while you eat and being more present with your food creates many health benefits including:
    Better digestion
    Better food choices
    Increased satisfaction with meals
    Smaller portion sizes
    Greater joy surrounding food. If your goal is to release weight, studies have shown that simply slowing down while you eat reduces energy intake and increases satisfaction at meal completion, especially if you tend to overeat 1,2 . When you slow ....

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  • Don’t Fall off the Meal Planning Train this Summer

    Ideas to stay organized and on-track with nutrition over the busy summer months…
    and all year round, really!
    School’s out and the usual routines that work year-round might be out too. That doesn’t mean that meal planning and healthy eating have to take a hike for the summer though. Meal planning is a personal process and will look different from family to family. But, here are a few fundamental tools that will make meal planning and preparation easier for everyone all year round: Mindset
    - understanding the importance of setting aside time to meal plan. This means less stress during the week, more time with your family, healthier food choices, creating ....

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  • 8 Feel Good Reasons to Eat Locally This Summer

    The other day I was peeling the sticker off a beautiful, organic red pepper that I was about to add to my salad and noticed it said grown in Holland. I don’t know why this struck me more than bananas from Ecuador or avocados from Mexico, maybe I’ve just become accustomed to seeing those names, but Holland really got me thinking. Do I need to be eating a pepper that has travelled half way around the world to get to my plate? This can’t be good for the environment or our local economy, not to mention it’s now summer and the farmer’s market is open and filled with tons of local vendors with seasonal fruits and vegetables just waiting to be taken home and ....

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  • Building Your Fitness Support System - Who You Need On Your Team

    Building Your Fitness Support System – Who You Need On Your Team If you want to see great success with your workout program and diet plan, it’s important that you have a good support system in place. These are the people who are going to encourage you along the way, helping you out whenever you need assistance. Those who have a good support system will almost always fare better in reaching their goals compared to those who try and go at it alone. That said, who you have on this support team is also important. While you may not have the option of being choosy, if you do have a number of individuals you can get involved, you can position yourself for success. Here are the people ....

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  • A Closer Look at the Mindset of a Fit Person

    A Closer Look At The Mindset Of A Fit Person Ever wonder what makes some people so naturally gifted when it comes to fitness? It might seem that they never even have to think about hitting the gym, they just do it, never missing a workout. And, they seem to actually enjoy eating healthy and using proper nutrition. It’s like their taste buds are just different or something. What’s really making them like this? That is the question. You need to realize that what’s going on in the mind of one of these people is often much different than what’s going on in the mind of an average person – one who doesn’t prioritize their health and fitness to the same degree. Let’s look at a few of ....

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  • 3 Ways to Re-Motivate Yourself in the Gym

    3 Ways to Re-motivate Yourself in the Gym Last week I was talking with some of our members because I hadn’t seen them at our Kirkland boot camp for a while and asked them where they had been. They all gave one of two excuses: “I’ve been busy” and, “Have I really been gone that long?” Whenever I hear those types of excuses I know that there’s something deeper happening. What it really means is that they’ve lost their motivation and need a reset. This always happens around this time of year (the 8 week mark after New Year’s) and I bet most of you can relate. Fortunately this is common and there’s always a fix. 1. Remember WHY you want to be more fit and healthy.
    Simply having a ....

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  • Kirkland Boot Camp to Support EWF

    Kirkland Boot Camp to Support EWF A few weeks ago we hosted an outdoor boot camp in Kirkland to support those affected by the Eastern Washington fires that burned on all summer long. We raised a ton of money to support this cause and had a really fun workout. Check out the video below to see what we got up to. Thank you to everyone who came out and donated. I love doing boot camps like this and I can’t wait for the next one. ....

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  • How To Motivate Yourself To Hit The Gym

    How to motivate yourself to hit the gym What’s the hardest part going to the gym? It’s going to the gym!! Why is it so hard to get there? There’s probably a few reasons, but really the biggest reason is because it’s boring to do on your own. I shot this quick video to help motivate you to change up your current boring workout for something new that will keep you going back for more and reaping all the benefits. Do you workout with a group of friends or in semi-private or boot camp workouts? Comment below and let me know what your favorite group workout is. ....

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  • Benefits of Teas

    Benefits of Teas What’s your cup of tea? No matter what kind you drink you’re making efforts to improve your health and just plain feel better. Whether it’s for preventing a cold, improving heart health or just helping you relax (and reducing stress) you can’t go wrong with a cup of tea. I’m a huge green tea drinker and you can probably set your clock to my 3:30 PM green tea break which helps me refocus for the afternoon. I never miss it! Among other benefits, it gives me a bit of a caffeine boost to help me crush the rest of the afternoon. It’s also a much better mid day option instead of coffee because it has less caffeine and won’t keep you up at night. Teas have ....

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  • Roasted Red Bell Pepper Soup

    This quick and easy soup is wholesome and nutritious. Red bell peppers are filled with vitamin C, vitamin A and carotenoids, making this a wonderful way to fight off a cold. Servings: 6
    Here’s what you need:

    5 red bell peppers, roasted, peeled and seeded
    4 cups of chicken broth,
    1 can of coconut milk
    2 teaspoons of lemon juice
    1 teaspoon of sea salt,
    dash of black pepper
    1 teaspoon of smoked paprika
    1 Tablespoon of nutritional yeast
    Roast the bell peppers on a grill pan. Let them get really blackened. Place in a closed paper bag for 15 minutes. Peel off the skin, remove the seeds and stem.
    Transfer the roasted peppers and the remaining ingredients in a high-speed blender or food ....

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  • Easter Weekend Boot Camp

    Kirkland Personal Trainer’s “Egg”-zercise Easter Boot Camp! We had an awesome time at our “Egg”-zercise boot camp! We got festive with a mini Easter egg hunt in our studio. Each egg was worth a certain amount of points and whoever had the most won a $50 gift card to Milagro Cantina in downtown Kirkland! The Easter boot camp group Nice planks ladies! What a beautiful day for some forward lunges! Everyone recovered with Zico Coconut water! Our “Egg”-zercise winner, Lesley! Congratulations! Thanks to everyone who joined us last week! We hope you all had a great Easter holiday and got a chance to catch some of those beautiful rays! More photos of our ....

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  • The "High Risers" Completed the Big Climb

    Kirkland Personal Trainer’s team the “High Risers” completed the Big Climb 2013 Congratulations to Team High Risers for completing the Big Climb on Sunday, March 24th! Not only did they reach their fundraising goal of $1,500 but each member completed 1,311 stairs in under 20 minutes!! After the climb the team refueled and had a great lunch at McCormick and Schmicks. Thank you to everyone who supported us and helped us reach our fundraising goal! We couldn’t have done it without you. We will be doing this again next year, stay tuned! ....

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  • Calendar

    <noframes> <a href="https://iEmbodyHealth.zenplanner.com/zenplanner/portal/calendar.cfm">Online Calendar</a> </noframes> ....

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  • Beat That Belly Bloat!

    Kirkland Personal Trainer Gives Tips on How to Avoid that Belly Bloat! A bloated belly can make any of us feel 5 or 10 pounds heavier than we actually are (ladies—guys experience this too, though maybe not as often). Bloating can occur when we overeat but also when we certain foods. These foods pass into the colon, where bacteria feed on them, producing the gas bubbles that make your stomach swell. Here’s a list of 5 things you can do to beat the bloat:
    Get some exercise:
    Feeling bloated can discourage us from exercising but push through; even 15 minutes of brisk walking can help the situation. (A brief walk after dinner is a great way to help digestion). Regular exercise 30 minutes, ....

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  • St. Patty’s Day Recipes

    Kirkland Personal Trainer Shares St. Patty’s Day Recipes Today we are giving you three healthy recipes to celebrate St. Patty’s Day this weekend! They are all very easy to prepare, great for entertaining and you can impress your guests with all things green! Greens are a very important part of a healthy diet, so make sure to load up on them this weekend. : ) St. Patty’s Day Green Bell Peppers & Eggs Breakfast

    Photo by: Flower Power Ingredients
    1 Green Bell Pepper 3-4 Eggs 1 Tbs. Oil Directions
    1. Cut bell peppers into 1/2 inch rings 2. Place in a non-stick lightly oiled skillet 3. Crack an egg in the middle of each ring and cover and cook over low heat until done. ....

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  • How Do I Know If I Am Really Hungry?

    Kirkland Personal Trainer Explains the Difference Between Physical and Emotional Hunger. Before you reach for that cookie or extra slice of pizza stop and ask yourself: “Am I really hungry?” So many of us eat for reasons other than hunger. Eating is often a social occasion, we are talking with friends and before we know it that bowl of chips and dip is empty. A hard day at work or an argument with a spouse can subconsciously drive us to consume that pint of ice cream. Maybe we are bored, or have just gotten into the habit of snacking while we watch TV…More often than not, when we think we are hungry we are simply thirsty and dehydrated. There are so many examples of times when we are ....

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  • What Type of Protein Powder is Best for Me?

    Kirkland Personal Trainer Explains How to Choose the Right Protein Powder! Our busy lifestyles can make it difficult to get enough protein in our diet (most of us really don’t eat enough). Adding a protein shake is an easy way to add that missing protein to your diet when you can’t get it from whole food sources. It just takes a few minutes to throw some fruits and veggies in a blender with a little protein powder for an instant healthy meal! The question I get all the time at my Kirkland personal training studio is: what type of protein powder is best for me ? But, it really depends on a few different factors like: is it for post workout recovery? For a daily meal replacement? ....

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  • How Starbucks is Making You Fat!

    Kirkland personal trainer has tips to take your favorite drinks from hefty to healthy It’s Wednesday afternoon…you were up late last night, it’s been a crazy, stressful day. A coworker or friend suggests a quick trip to Starbucks for a mid-day pick me up. Why not? Before you order that Grande caramel macchiato think about what you are really drinking–nearly 300 calories, almost 14 grams of fat, and over 30 grams of sugar. If you decide to order a Venti Peppermint White Hot Chocolate (with whip) that would be about 730 calories, 28 grams of fat, and nearly 76 grams of sugar. Let’s put this in perspective: a McDonald’s Big Mac has fewer calories… 704 calories (that doesn’t mean you ....

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  • 12 Days of Christmas Fitness Challenge

    Kirkland Personal Trainer’s 12 Days of Christmas Fitness Challenge On the first day of Christmas, my personal trainer gave to me…..goblet squats and 10 burpees! That’s right! We started our 12 Days of Christmas Fitness Facebook Challenge on 12-12-12. If you missed any days or the challenge itself, not to worry! Check out our posts and videos below to get caught up on our challenge. Don’t forget to comment with your results and times! Day 1: Plank Challenge
    Hold a plank for as long as you can! Check out our video for instructions. Day 2: How much water should you be drinking per day?
    Use this formula: 0.6oz X bodyweight (lbs). Then divide by 8 to get the number of cups. My ....

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  • Perfect Parfait

    Fruit and yogurt parfaits are readily available everywhere now because it makes a great easy and healthy snack. But while granola is full of whole grain goodness, it usually has a lot of sugar from the sweetened granola and (usually) sweetened yogurt. Some parfaits (especially store bought ones) can have as much sugar as a candy bar! Of course, I have a delicious and healthier alternative for you! I call it my Perfect Parfait, and I’ve been eating it for breakfast pretty much every day for the last week.Hopefully, you’ll enjoy it as much as I do!Perfect Parfait Ingredients:

    1/4 cup of almonds, crushed (you can use a mixture of nuts too! I like almonds and walnuts)
    1 cup low fat greek ....

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  • Client Appreciation Party

    Client Appreciation Party from your Kirkland Personal Trainer A huge thanks to all who made it out to our Client Appreciation Party in November! We are very thankful to have such awesome clients and we enjoyed getting to know each one of you better. We hope you all had a great time getting to know other Kirkland locals and had a relaxing evening burpee-free! It was great to enjoy delicious appetizers by Russell’s Restaurant, fabulous wine provided by Lesley McGovern, chair massages by Tonia from Body Bar Massage and swag bags filled with a 425 magazines, PopChips, thinkThin bars and Everyday Athlete promotions! If you missed the appreciation party here are a few photos to recap the ....

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  • Kirkland’s Pumpkin Pump Up Boot Camp

    Kirkland personal trainer’s festive Pumpkin Pump-Up Boot Camp! Last weekend we held our annual challenging Pumpkin Pump-Up Boot Camp in Kirkland. Not only was this an hour long boot camp session, but all boot campers had to bring a hefty pumpkin to use throughout the entire workout! It was a great way to kick off the holiday season by incorporating the pumpkin in push-ups, squats, wood chops, and burpees (yes, you can do burpees with a pumpkin!!). I’m sure many of you have pumpkins sitting around at home, just waiting to be used for your at home workout! And, if you want to see how it’s done, just check out these pictures below… Plank it on the pumpkin ....

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  • Our Kirkland Grand Opening

    Grand Opening of Kirkland’s newest personal training studio–Embody Health Thank you to everyone who made our Grand Opening such a success! We had an awesome turn out and we appreciate all of the community support. It was such an honor to be able to share our fitness philosophy and studio with everyone. We hope you all enjoyed it! The evening was full of excitement–from delicious food and wine, to high intensity boot camp, followed by relaxing massages and a gift basket drawing! Oh, and everyone went home with a swag bag full of all kinds of good stuff. Here’s a few pics from the day: Outdoor Boot Camp at Juanita Park Enjoying food, wine and coconut water in ....

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  • Why Lack of Sleep is Undermining Your Weight Loss

    Kirkland Personal Trainer Explains Sleep and Weight Loss I just read this great article on lack of sleep and how it can lead to weight gain over time. While this article doesn’t go into why this might be, I have my own theories. Lack of sleep usually goes hand in hand with stress, and we all know that when our bodies are stressed, we gain weight, especially around the gut! Given the high demands from work and personal life, most of us live stressed to the max, and if you’re trying to lose weight, for some that’s just another added task and stressor in your already overloaded life. Maybe it’s just a symptom of how our society sees things: unless you are achieving tangible results like ....

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  • Healthy Recipe Substitutions

    Healthy Recipe Substitutions from Your Kirkland Personal Trainer I talked a little bit about this in a previous post but here are 3 more recipe substitutions that can keep you looking great while eating great tasting food. My favorites: 1. Black Beans for flour: Sounds like a bad idea, but it’s’ great for dense, flavorful recipes like brownies…and increases the protein and fiber you’ll get too! 2. Unsweetened apple sauce for oil or butter: This has got to be my favorite. Great way to decrease the fat in your baked goods without sacrificing any of the flavor or texture. My wife makes the BEST banana bread with applesauce instead of oil. 3. Avocado puree for butter: I had never thought ....

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  • 8 Daily Tips to Stay Flu Free

    Kirkland Personal Trainer Shares Tips to Stay Flu Free Hey all, It has been a while since I last posted something on my blog. This is mostly because I’ve been working extra hard to get our new fitness studio up and running (which should be ready by the end of the month). Unfortunately, I think I’ve been working a little too hard because I ended up having the flu for the last 3 days (yuck!). I haven’t felt that sick since I was a kid! It was complete with a fever, chills, weakness, dizziness, tiredness…the works. Although I usually take good care of myself by eating right, exercising, taking my vitamins and JuicePlus, getting enough sleep, etc, over the past few weeks I got too ....

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  • Big Climb Success

    Kirkland Boot Camp Supports Cancer Research It’s been a while since I’ve had a chance to write on this blog because I’ve been hard at work getting our new Kirkland location ready for its grand opening (happening very soon I hope!). But now I’m back and it’s becaus I have some bragging to do! For those of you who don’t know, this is the first year that Team Embody Health has participated in the Big Climb. What is the Big Climb? It’s a grueling climb up the 69 flights, 1,311 stairs of the Columbia tower to benefit the Leukemia and Lymphoma Society. All of our team members finished the climb and together we demolished our fundraising goal of $1000 and raised over $2800! We raised this ....

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  • Grand Opening Contest

    **UPDATE** The Grand Opening Contest is now closed. Congratulations to Jennifer M, the winner of 1 month of personal training at Embody Health in Kirkland ** As many of you already know by now, we will soon have our new fitness studio in Kirkland open for business later this month. We have been working very hard on this studio and can’t wait to open our doors. To celebrate and help spread the word, I want to get you ready for summer by giving you 1 MONTH of free fitness and nutrition coaching at our new Kirkland location. That’s 1 free month of personal training, small group training, or boot camps complete with nutrition coaching…your choice! Sound pretty good? All you have to do ....

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  • We’re Finally There…

    Embody Health’s Kirkland Personal Training Studio is Open! First of all, I want to thank everyone for being so patient with us while we finish constructing our new personal training and boot camp studio in Kirkland. I’ve received a lot of comments from people excited to get started and I’m happy to announce that we are finally there. Last week we finally (after 3 long months!!!) received our permits to finish the build-out of the studio and made huge progress this past week. Here are a few pictures of our almost final product. Over the weekend we finished laying our special/comfortable gym mat flooring and opened our doors yesterday. Coincidentally, we were able to finish ....

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  • The Latest Weight Loss Trend (And Why It Works!)

    The Weight Loss Trend that Actually Works from Your Kirkland Personal Trainer Does this sound familiar? You want to lose weight and get in shape so you join a gym. It starts out great for the first few weeks, but then your results start to plateau and the routine gets boring. Life gets busy so you skip a day, then another. Cut to three months later, and you haven’t been to the gym at all. Now you’ve wasted your money on a gym membership that you’ve barely used and you still weigh the same (if not more!). What happened?
    There was no accountability to keep you motivated; no one there to keep you pushing towards your limit and working towards your goal. The solution?
    Kirkland Small ....

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  • Eating for Energy

    Kirkland Personal Trainer’s Health and Nutrition Talk We’ve been super busy getting the new studio set up, so this post is a little late, but we held our very first health talk with Pamela Ridgway, Certified Health and Nutrition coach , two weeks ago at Everyday Athlete! For those of you who missed it, Pamela did a great job leading the talk “Eating for Energy” and provided lots of great information about getting enough sleep, awesome super foods (Quinoa, anyone?) and lots more. We are so happy to be in our new location in Juanita Bay and part of a great comm We also introduced our brand new “Fit and Fabulous” program , a collaboration between Embody Health and Pamela Ridgway of ....

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  • Find Your Passion and start living it today!

    How this Kirkland Personal Trainer Discovered Passion for Health and Fitness A few years ago, I discovered my passion for health and fitness, and started making it a more important part of my daily life. Little did I know that this small passion would be the impetus for changing my entire life around, and that I now own a Kirkland personal training studio! Since then, I keep telling anyone who will listen: find what you are passionate about and try to do more of it! It’s not about redefining your career or devoting your entire life what you are passionate about (although that’s what it became for me). It’s about investing time in something that is invigorating, engaging and satisfying ....

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  • Reach Your Goal and Maintain It!

    Kirkland Personal Trainer Reveals Tips to Maintain Your Goal Weight Well, you’ve finally reached your weight loss goal. It’s time to celebrate! You deserve a pat on the back for all the hard work that got you here. Knowing how hard it took to reach your goals should be enough motivation for you to maintain your weight right? Well, not exactly. Unfortunately research shows that the vast majority of people who lose weight aren’t able to keep it off. Why? It’s because the methods you use to lose weight, aren’t the right ways to maintain weight loss. You might have put yourself on a strict diet to get yourself down to your goal weight, but that kind of diet just isn’t sustainable. And ....

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  • Egg-zercise Boot Camp!

    Join us for our “Egg-zercise” boot camp challenge!Not only will you get an awesome one hour workout, you’ll also have a chance to win a $50 gift card to Milagro Cantina in Kirkland (perfect for a Easter dinner)! Egg-zercise Boot Camp Information:
    When:
    Saturday, March 30th Time:
    9:15 a.m. – 10:15 a.m. Where:
    Embody Health Studio 11803 98th Ave NE Kirkland 98034 ** Current boot campers: you can use your existing sessions towards this boot camp. This will take the place of our “Weekend Warrior” Saturday boot camp on this day. The boot camp will take place inside the Embody Health Fitness Studio and space is limited, so be sure to sign you and your friends up soon!
    How ....

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  • The “High Risers” completed the Big Clim

    Kirkland Personal Trainer’s team the “High Risers” completed the Big Climb 2013 Congratulations to Team High Risers for completing the Big Climb on Sunday, March 24th! Not only did they reach their fundraising goal of $1,500 but each member completed 1,311 stairs in under 20 minutes!! After the climb the team refueled and had a great lunch at McCormick and Schmicks. Thank you to everyone who supported us and helped us reach our fundraising goal! We couldn’t have done it without you. We will be doing this again next year, stay tuned! ....

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  • Easter Weekend Boot Camp

    Kirkland Personal Trainer’s “Egg”-zercise Easter Boot Camp! We had an awesome time at our “Egg”-zercise boot camp! We got festive with a mini Easter egg hunt in our studio. Each egg was worth a certain amount of points and whoever had the most won a $50 gift card to Milagro Cantina in downtown Kirkland! The Easter boot camp group Nice planks ladies! What a beautiful day for some forward lunges! Everyone recovered with Zico Coconut water! Our “Egg”-zercise winner, Lesley! Congratulations! Thanks to everyone who joined us last week! We hope you all had a great Easter holiday and got a chance to catch some of those beautiful ....

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  • Roasted Red Bell Pepper Soup

    This quick and easy soup is wholesome and nutritious. Red bell peppers are filled with vitamin C, vitamin A and carotenoids, making this a wonderful way to fight off a cold. Servings: 6
    Here’s what you need:

    5 red bell peppers, roasted, peeled and seeded
    4 cups of chicken broth,
    1 can of coconut milk
    2 teaspoons of lemon juice
    1 teaspoon of sea salt,
    dash of black pepper
    1 teaspoon of smoked paprika
    1 Tablespoon of nutritional yeast
    Roast the bell peppers on a grill pan. Let them get really blackened. Place in a closed paper bag for 15 minutes. Peel off the skin, remove the seeds and stem.
    Transfer the roasted peppers and the remaining ingredients in a high-speed blender or ....

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  • Benefits of Teas

    What’s your cup of tea? No matter what kind you drink you’re making efforts to improve your health and just plain feel better. Whether it’s for preventing a cold, improving heart health or just helping you relax (and reducing stress) you can’t go wrong with a cup of tea. I’m a huge green tea drinker and you can probably set your clock to my 3:30 PM green tea break which helps me refocus for the afternoon. I never miss it! Among other benefits, it gives me a bit of a caffeine boost to help me crush the rest of the afternoon. It’s also a much better mid day option instead of coffee because it has less caffeine and won’t keep you up at night. Teas have historically been used because ....

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  • How to motivate yourself to hit the gym

    What’s the hardest part going to the gym? It’s going to the gym!! Why is it so hard to get there? There’s probably a few reasons, but really the biggest reason is because it’s boring to do on your own. I shot this quick video to help motivate you to change up your current boring workout for something new that will keep you going back for more and reaping all the benefits. Do you workout with a group of friends or in semi-private or boot camp workouts? Comment below and let me know what your favorite group workout is. If you’ve never been to a group workout before then you’re missing out. You’ll never look at your workout the same again. Here’s the best way to ....

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  • Kirkland Boot Camp to Support EWF

    A few weeks ago we hosted an outdoor boot camp in Kirkland to support those affected by the Eastern Washington fires that burned on all summer long. We raised a ton of money to support this cause and had a really fun workout. Check out the video below to see what we got up to. Thank you to everyone who came out and donated. I love doing boot camps like this and I can’t wait for the next one. ....

    Read more
  • 3 Ways to Re-motivate Yourself in the Gym

    Last week I was talking with some of our members because I hadn’t seen them at our Kirkland boot camp for a while and asked them where they had been. They all gave one of two excuses: “I’ve been busy” and, “Have I really been gone that long?” Whenever I hear those types of excuses I know that there’s something deeper happening. What it really means is that they’ve lost their motivation and need a reset. This always happens around this time of year (the 8 week mark after New Year’s) and I bet most of you can relate. Fortunately this is common and there’s always a fix. 1. Remember WHY you want to be more fit and healthy.
    Simply having a goal isn’t enough unless ....

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  • A Closer Look At The Mindset Of A Fit Person

    Ever wonder what makes some people so naturally gifted when it comes to fitness? It might seem that they never even have to think about hitting the gym, they just do it, never missing a workout. And, they seem to actually enjoy eating healthy and using proper nutrition. It’s like their taste buds are just different or something. What’s really making them like this? That is the question. You need to realize that what’s going on in the mind of one of these people is often much different than what’s going on in the mind of an average person – one who doesn’t prioritize their health and fitness to the same degree. Let’s look at a few of the similar traits that these ‘fit-minded’ ....

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  • Building Your Fitness Support System – Who You Need On Your Team

    If you want to see great success with your workout program and diet plan, it’s important that you have a good support system in place. These are the people who are going to encourage you along the way, helping you out whenever you need assistance. Those who have a good support system will almost always fare better in reaching their goals compared to those who try and go at it alone. That said, who you have on this support team is also important. While you may not have the option of being choosy, if you do have a number of individuals you can get involved, you can position yourself for success. Here are the people you’ll want to have to lean on… A Good Personal ....

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  • The Skinny on Good Fats and Bad Fats

    Kirkland Personal Trainer Demystifies Fats There’s a lot of confusion out there about fat; which ones are good, which ones are bad. And you’ve probably wondered yourself, if they’re good fats, then does that mean I can eat as much as I want??? The truth is healthy fats are important in any diet, even if you’re trying to lose weight. The importance is getting the right amount, and the right kind, of fats. Let’s tackle the bad fats first. I think we’re all pretty familiar with trans fat and saturated fat, and it’s been made pretty clear that they’re not that good for you because they raise your cholesterol and are usually the fats responsible for weight gain. So what are they, anyway? ....

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  • Whey Protein Alternatives

    Protein Powders Explained By Kirkland Personal Trainer Whey protein (especially whey protein isolate) is pretty much the gold standard when it comes to protein supplementation because it has all the different amino acids that help build muscle, it has a high bioavailability (meaning your body is able to use it easily), and is absorbed quickly so it makes the perfect after work-out protein shake. I never considered looking at other protein powders until my wife became a vegetarian and needed a non-dairy based protein powder. And surprisingly, I found that vegetarian protein powders are pretty good too. Most vegetarian proteins don’t have the balanced amino acid profile that whey protein ....

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  • At Home Body Weight Workout

    Kirkland Personal Trainer Reveals Easy At Home Workouts This was not one of my planned posts but since it’s snowing like crazy right now and most of us are staying home and not facing the roads right now I thought it would be appropriate. I gave this indoor body weight only workout to a few of my friends to use over the next few days since we’re stuck inside with all the snow. So far, they are loving it so I thought I would share it with everyone else too. Since this workout is a high intensity interval training workout (HIIT) remember to push hard during each exercise since you’ll have a chance to rest at the end of the set before repeating again. Be sure to use fast and explosive ....

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  • Climbing for the Cure

    Cancer is one of those scary things in life that we don’t like to think about, but the truth is almost all of us have, in some way, been affected by this horrible disease. It could be a family member, a friend, a coworker, or even we who have experienced this disease. So what is a personal trainer doing talking about cancer? While I’m not a doctor or a nurse or a cancer researcher, I can actually help reduce your risk of developing up to 35% of all cancers by helping you achieve and maintain a healthy body weight through a proper diet and regular exercise. The advice is simple: [list type=”checklist”]
    Eat more veggies
    Eat less red meat
    Get active! [/list] That being said, there ....

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  • 3 Tips for Success in the New Year

    How to Make Successful New Year’s Resolutions from Your Kirkland Personal Trainer Did you make a New Year’s resolution this year? The start of a new year seems like a good time to assess the things we want to change in our lives and the prospect of a fresh start often inspires us to set new goals for the year. But how do you actually succeed in our resolutions?
    The first challenge is to set goals that are specific enough that you can actually achieve them. We often set vague goals like “eat better” or “lose weight”. Without specifics, you have no way of creating a plan or tracking your progress throughout the year. So instead of “eating better” or “losing weight”, set more concrete ....

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  • Your New Favorite Protein Source

    Kirkland Personal Trainer Reveals Great Protein Source Find it hard to get enough protein in your diet? If you’re a vegetarian or vegan, then you get asked this question a lot: “Where do you get your protein from”. The answer to this is that there are a ton of non-meat and non-dairy sources out there, but there’s a great one that goes with almost everything. . . HEMP SEEDS!
    These aren’t just for vegetarians either. A lot of people who eat meat and dairy are still not getting enough good protein. There’s about 10 grams
    of protein per small serving of hemp seeds and they can be sprinkled
    on/in:

    Cereal
    Oatmeal
    Salads
    Mashed potatoes
    Protein shake
    Just about anything! I could stop ....

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  • 5 Simple Tricks For a Healthy Thanksgiving

    Have a Healthy, Happy Thanksgiving From Your Kirkland Personal Trainer Let’s face it. The holiday season is NOT the best time for diets. With all the temptation around, it’s hard not to say “Screw it! Bring on that third piece of pie.” But the truth is, we can indulge and enjoy ourselves on special occasions without gaining back all the weight that we worked so hard to lose. Just follow these simple tips and not only will you enjoy your Thanksgiving, your waistline will too.
    Have a health snack about 20 minutes before you head out
    for your Thanksgiving dinner so that you’re not starving when you’re confronted with all of that tempting food. We’re more likely to overeat, and overeat ....

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  • 10 Food Label Lies Revealed

    Kirkland Personal Trainer Reveals Food Label Lies We all want to feed our families right, so we rely on food labels to tell us what is in the food we eat. We often pay more for foods labeled grass fed, antibiotic free, 0g trans fat, heart healthy, pesticide free etc so we can feel good about the safety of the food we are eating. But the truth is, most of these labels are at best misleading, and at worst outright lies.
    Click here to get the truth behind those labels and tips to cut through the marketing gimmicks to facts that really matter ....

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  • Weight Loss for Life

    Kirkland Personal Trainer Gives Advice on How to Keep the Pounds Off The problem of obesity in America seems to be the trendy topic of the moment and, as a result, many unscrupulous people are hoping to cash in on the problem by providing unsound health and weight loss advice. With our busy schedules, we often look for short cuts and quick fixes but in health and weight loss, true success comes from living a healthy lifestyle. The key to successful weight loss begins first with proper nutrition because a healthy diet will encourage your body to burn fat (and keep it off) rather than store it. This can be as simple as eating 5-6 small, nutritious meals throughout the day with the right ....

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  • If you’re a fast eater, you need to read this

    9 Reasons to Eat Slower From your Kirkland Personal Trainer It has been a long while since my last post (for various good reasons I assure you), but I read this article in MensHealth and had to share it with you. If you tend to scarf down all your meals, healthy meals or not, you may be hurting your weight loss efforts. We’ve all done it, some more than others, but if you follow some of the tricks in this article you’ll be a fat burning machine once again. http://news.menshealth.com/9-ways-to-eat-slower/2011/11/15/?cm_mmc=Twitter-_-MensHealth-_-Content-MHNews-_-9BattleBulgeTips With our busy lives today, we often don’t get to sit down to dinner with our family, friends, ....

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  • 5 Reasons You May Not Be Losing Weight – Even With Good Diet and Exercise

    5 reasons why people plateau during weight loss efforts by Kirkland’s personal trainer Have you ever asked yourself this question: I’m eating well and exercising at least 3 times a week but why am I not losing weight ? This is extremely frustrating, but it’s somewhat common that even with a proper diet and regular exercise, some people still just aren’t able to lose weight. This could happen for multiple reasons, but I though this article by Dr. Gary Huber at healthalterego.com really hit the top 5 big reasons: Read about it here Have you ever experienced this frustrating problem ? How did you overcome it? ....

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  • Boost Your Metabolism!

    Tips to Increase Your Metabolism by Your Kirkland Personal Trainer As a personal trainer in Kirkland, I work with many clients on nutrition and training in specific ways to increase their metabolism so they can lose weight quickly and safely. A lot of people don’t realize how important it is to boost your metabolism by eating the right foods in the right amounts, building muscle, and exercising in the right way in order to lose weight and get the lean, healthy body that they want. Just doing cardio won’t cut it! Check out this great video from Howcast on simple ways to speed up your metabolism: How To Speed Up Your Metabolism on Howcast Click here more articles on ....

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  • 5 Quick Ways to Ease Your Back Pain

    Kirkland’s Personal Trainers Advice on How to Relieve Back Pain Pain sucks
    . Unfortunately, 8 out of 10 of us have experienced back pain at some point in our lives. Surprisingly, research is beginning to show that pain medicine such as Advil or Naproxyn only relieve 20-30% of our pain and can have some serious side effects. And those expensive, invasive surgeries? Well, for some surgeries, there’s really no clear benefit at all. So what are we supposed to do for back pain? There is actually a lot we can do that doesn’t involve taking a pill or undergoing a painful procedure. Check out this link from Health.com for a slideshow that gives you 5 easy ways to ease your ....

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  • The Solution to the Number One Killer in America

    Must Know Information on Heart Disease From Your Personal Trainer of Kirkland Heart disease is the number one killer of men and women in America and bypass surgery alone costs us $50 billion annually. But it’s also an almost completely preventable disease. Check out this video (actually full show) from CNN to find out more…it worked for Bill Clinton! ....

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  • Diet and Exercise: the New Miracle Drugs

    Kirkland Personal Trainer Shows How Diet & Exercise Prevents Disease We all know that exercise and proper nutrition helps keep us healthy , but do we know the actual diseases it can prevent or even reverse? Here’s a list of a few diseases, can you think of more?
    Osteoporosis
    Heart Disease
    Stroke
    Diabetes
    Obesity
    Coronary Artery Disease
    Erectile Dysfunction
    Breast Cancer
    Hypertension
    Colon Cancer
    Prostate Cancer
    Bladder Cancer
    Peripheral Vascular Disease
    Macular Degeneration
    Cataracts
    Arthritis
    Migraines
    Dementia
    Diverticular Disease
    Gallstones
    Depression
    Anxiety
    Gout
    Gastric Reflux
    High Cholesterol
    Depression
    Anxiety
    Alzheimer’s
    Gastric Ulcers Have you or someone you know ....

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  • How Do You Get Your Veggies?

    4 Easy Ways to Eat More Veggies From Your Kirkland Personal Trainer Recently, the USDA changed the good ol’ food pyramid in favor of “My Plate”. It gives recommendations on how to achieve a balanced meal and recommends half your plate should be fruits and veggies. So, to encourage you to get your 2-3 cups of veggies per day, here are a few tips:
    1.
    SMOOTHIES! If you’re not a big fan of dark, leafy greens, throw some spinach or kale into a berry smoothie. You cannot taste it at all and you’ll get all the benefits (iron, calcium, magnesium, vitamin A, B Vitamins, Vitamin C etc. etc.). Seriously, try it on a kid; they’ll never know the difference. Don’t try broccoli though, you can ....

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  • Kauai Beach Boot Cam

    Kirkland Personal Trainer Instructs a Boot Camp in Kauai It’s official! I just got married in beautiful Kauai last week and we had a blast. The weather was amazing, the wedding was stress free, and the surfing, boogie boarding, and body surfing was so much fun…although I have a few scrapes and bruises from some of the larger waves sending me to the ocean floor. We kept the beach wedding really small but invited a few close friends and family who I was also able to convince to do a boot camp on the beach with me! What a beautiful place for a workout, right? I gave them a little heads up but I know they weren’t expecting this. It’s tough working out on the sand but they did an ....

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  • Postpartum Weight Loss Part 3 – Making Time for Your Self

    Kirkland Personal Trainer’s Advice on Postpartum Weight Loss In the last 2 post in this series we’ve talked about proper nutrition and regular exercise to help you drop the baby weight. That’s all well and good, but if you don’t allow yourself the time to actually eat well and get out and exercise, then you ultimately won’t drop the weight. I completely understand that as a new mom you are extremely busy taking care of your regular tasks, working, making extra meals, cleaning up, stressing over the baby, and on and on and on. This is why it’s even that much more critical that you utilize the resources around you like supportive family and friends, delegating tasks to your husband ....

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  • Postpartum Weight Loss Part 2 – Exercise

    Postpartum Weight Loss Part 2 by Your Kirkland Personal Trainer Exercise is part 2 of my postpartum weight loss guidelines. When combined with a healthy diet, regular exercise can take your weight loss attempts to the next level. As with your diet, because many of the physiologic and morphologic changes of pregnancy persist for 4 to 6 weeks postpartum, it’s important to ease back in to a new exercise routine. Exercising at a high intensity right away can be hard for the body to handle so soon after pregnancy. In general, returning to normal exercises (swimming, biking, weight lifting, etc) is ok, but keep the intensity low to moderate. For example if you were a long distance ....

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  • Postpartum Weight Loss Part 1 – Nutrition

    Postpartum Weight Loss by Your Kirkland Personal Trainer Ok, I have to admit, this topic isn’t something that I’m expert in, but many of my friends have been asking me about postpartum weight loss and the more research I do and the more postpartum clients I see, the more I want to put in my two cents. There are really 3 major factors that will make or break your weight loss attempts:
    Nutrition

    Exercise

    Time for yourself
    If you follow the guidelines in each of these blog posts, you’ll reach your weight loss goals quickly and safely and be able to easily maintain it. Not to overwhelm you with a ton of information, I’ll break these topics into separate blog posts. ....

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  • Antioxidants: What are They and Why are They so Important

    Kirkland Personal Trainer Shows the Importance of Antioxidants Every few weeks or so I get a great email like the one you’re about to read from Juice Plus+. This one is about antioxidants…something we hear a lot about but often have no idea what they are or what they do. Here’s what Dr. Pamela Benitez has to say about antioxidants: Antioxidants are nutrients found in fruits, vegetables, and whole grains that provide significant preventive health benefits. They offset the negative impacts of millions of maverick electrons called free radicals, which continually bombard cells throughout your body. Free radicals are generated when you are stressed, when you exercise, ....

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  • HIT Your Weight Loss Goals

    How to Increase Weight Loss Results by Kirkland Personal Trainer So, here’s the skinny! If you want to lose weight fast, decrease your cancer risk, oxygenate your whole body, build a strong heart, and increase your lung capacity… CARDIO
    is key. With that said, traditional cardio like running on a treadmill for an hour or going for a long bike ride isn’t going to get you there, at least not any time soon. The American Heart Association also recommends we have 45 minutes of cardio a day, but for most of us that might not be realistic and really isn’t necessary. Thankfully, there is a workout method called HIGH INTENSITY INTERVAL TRAINING (HIIT).
    HIIT has been used by tri-athletes, ....

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  • Workout Drink (Homemade Gatorade Alternative)

    Homemade Workout Drink by Personal Trainer in Kirkland Ingredients

    4-5 pitted dried dates (ground up)
    500ml of 100% pure coconut water
    1 scoop of BCAA powder Simply mix together and take with you to sip during your next workout. Nutritional Info

    Calories: 180
    Carbs: 45g
    Fat: 0g
    Protein: 1g ....

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  • Top 5 Food Swaps that Fight Belly Fat

    Top 5 Food to Fight Belly Fat from your Kirkland Personal Trainer I just read a great article and I had to share with you. It’s about certain foods that can be swapped for better ones to help you lose more weight… this is especially good if you’re currently stuck in a rut . There were more items on the list, but I chose my 5 favorite and definitely interesting food swaps. The following is an excerpt from “Food Swaps that Fight Belly Fat” by Emily G. W. Chau at Fitbie.
    You can beat belly fat on a full stomach—as long as you choose the right foods. Making simple substitutions, such as the greens you use in your salads and the snacks you munch come mid-afternoon, can help blast away ....

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  • FINALLY! Your Homemade Alternative to Gatorad

    Healthier Alternative to Gatorade by your Kirkland Personal Trainer Have you been wondering what to drink during your workouts? Me too!…and I think I finally found it. Although there are a few decent products out there like Gatorade and Powerade, I can do you one better…one that’s HEALTHIER
    . After reading various articles and through a lot of trial and error, I finally found my intra-workout drink of choice. It’s homemade, it only has 3 ingredients, it’s all natural, and it tastes great. I sipped on this last night while playing hockey and had an abundance of energy throughout the entire game…I even scored a goal! BUT…some of you might be thinking: “why not just drink ....

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  • 5 Reasons to Exercise Regularly

    Kirkland Personal Trainer has 5 Benefits to Exercising Regularly We’ve all heard it from the media, doctors, and our parents: “You should get out and exercise, it’s good for you” . That’s great, but what does “good for you” really mean? Most of us need something more “real” to actually motivate us to exercise regularly. Now, when I say regular exercise I mean doing something moderately active each day of the week. This can be as simple as an evening walk around the block, casual bike ride, or commuting to work by bike instead of a car. I’ve been asked this question a lot recently, so I figured I would try to motivate us a little more by describing 5 of the “real” reasons why we ....

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  • Healthy Living for Lasting Change

    Healthy Living for a Healthy future by your Kirkland Personal Trainer Did you know that roughly 2/3 of Americans are overweight and/or obese
    making it one of the largest epidemics in the United States? This number makes me cringe every time I look at it, but it’s not shocking given the lifestyle many of us are living. This is scary guys!… and some of the major factors contributing to this epidemic, like our lack of regular exercise, lack of good nutrition, and most importantly, our lack knowledge on the subject, can be easily changed if we really want them to be. BUT… you may be asking yourself: “with all the contradictory information out there (Carbs: good or ....

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  • 10 Best Foods for Your Heart

    Prevent Heart Disease with these 10 Foods from your Kirkland Personal Trainer Simple food choices go a long way when it comes to your heart’s health. Focusing on fresh foods full of heart-healthy fats and antioxidants can decrease your risk of developing heart disease and cut your chances of a heart attack. These 10 foods will help keep your ticker in top shape.
    Oatmeal
    Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear. Opt for coarse or steel-cut oats over instant varieties — the coarse and steel-cut contain ....

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  • Be The Healthy Role Model For Your Family

    How to be a Healthy Role Model by your Kirkland Personal Trainer Childhood obesity, underage drinking, smoking and failure to exercise are all concerns for parents these days. If you want your kids to adopt a healthier, wiser lifestyle, you are going to have to show them the light. Children often learn best by example. Lead and they will likely follow. How can you set the example and get them off on the right foot if your habits aren’t that great? Consider taking these steps to put yourself and your family on the road to better health and fitness:
    Work closely with a personal trainer
    – Exercise is one of the best ways to get yourself and your family in shape. Coming up ....

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  • Vanilla Spice Oatmeal

    Delicious Oatmeal Recipe by your Kirkland Personal Trainer
    Ingredients

    1/4 teaspoon salt, optional
    2 cups old-fashioned oats
    1/2 cup raisins
    1/2 cup walnuts, coarsely chopped, optional
    1/4 teaspoon vanilla extract
    Pinch nutmeg
    2 tablespoons dark brown sugar, plus more, to taste
    1 cup lowfat milk, divided
    1/8 teaspoon ground cinnamon Directions
    In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes. In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about ....

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  • What Is Your Favorite Post-Workout Mea

    Share your Favorite Post-Workout Meal to you Kirkland Personal Trainer We all know it’s best to have a healthy snack after working out. Studies have shown that eating a small meal of protein and healthy carbs helps increase the benefits of your workout and speeds up the fat loss process. So what’s your favorite post workout meal? Leave a comment below and tell us your favorite healthy after-workout snack. ....

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