Come Join Us for an Opportunity to Get on Your Path to Fit & Healthy!

What: Be Your Best Seminar

Where: Independence Bay Clubhouse; Independence Bay is located just a few blocks west of the southeast corner of Powerline Road and South West 10th Street, Deerfield Beach, Florida

When: Thursday July 30th,  from 7:15pm – 8:00-pm

Why: So you can discover how EASY IT IS to be HEALTHY & FIT !

Sounds Great! How do I save a seat?: It’s Easy! Just go to your Seminar Sign Up page and reserve a seat for yourself & any friends you wish to bring!

Want More Info?: Email Us @ trainersince82@professionalfitnesstrainer.com!

Kristy Elkins

“I’ve Lost 15 Pounds in Two Months!”

“I recently had a baby and was having trouble getting my pre-baby body back. I will admit that I was completely hesitant to join a gym. The thought of working out never really appealed to me. I eventually went to “The Studio” just to check it out. I am so glad that I did! The trainers there were phenomenal. I’ve already lost 15 pounds of fat and I have about 20 left. I know I can do it! Thanks so much for having such a wonderful facility. You all do a great job.”

Tim Hanshaw

“My Doctor Wanted to Know My Secret”

“About a year ago my doctor sat me down for a tough conversation. He explained that my years of inactivity and careless eating were catching up with me. I had 39% body fat and it was expected to increase if I kept up. My doctor suggested I work with Sam, one of the owners of “The Studio”. I gave Sam a call and the rest is history. I love working out with Sam. He keeps me motivated. I recently went back to my doctor and my health has improved so much that he wanted to know my secret.”

Dave Baxter

“45 Pounds Lighter and Tons More Energy”

“I am honored to write this for the guys and girls working at “The Studio”. You all have completely changed my life. I am 45 pounds lighter and have tons more energy. Before I became a member I was always tired and cranky. I never had any energy and life was just dull. I had no idea that working out and eating well could so drastically change my mood. I wanted to say thank you for all your hard work, education and dedication to me. It feels good to have you guys in my corner.”

Are You Ready To Get Started?

Then Sign Up for Our Free Consultation Right Now!

So what are you waiting for? Go out there and Do It Right!

So what are you waiting for? Go out there and Do It Right!

with balance, leg strength, and a healthy heart, you can do anything & everything again!

balancing with some dynamic action is even better…

balance is important at any age, and even more helpful in our 2nd half…

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 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 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry & Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved

Exercise more. When you walk, run, or lift weights, you increase the energy required of your body, which raises your metabolism then, and for hours afterward.

“It’s not a huge spike, but it makes a difference,” says Gary Miller, PhD, associate professor of health and exercise science at Wake Forest University in Winston-Salem, North Carolina.Work out with weights. During weight training, muscle tissue is stressed; afterward, it’s repaired — which raises metabolism.

A woman who strength trains three times a week for six months can build enough muscle to burn 10 to 32 extra calories a day, according to Robert Wolfe, PhD, professor of geriatrics at the University of Arkansas.

Practice portion control. This helps ensure you don’t overload your metabolism with a surplus of unusable energy (that is, food).

Use a food scale or measuring cups to identify proper portions. Or use your hand as a guide. A fist equals a serving of fruit, a cupped hand equals a serving of cereal or grains, two cupped handfuls equal a serving of leafy green vegetables and an open palm equals a serving of meat.

Eat smaller meals more often. Some experts recommend eating smaller meals throughout the day, known as grazing. “Grazing helps normalize blood sugar levels rather than producing three large spikes, which is what happens eating three meals a day,” says Nick Flynn, PhD, associate professor of biochemistry at Angelo State University in San Angelo, Texas.

Determine the amount of calories you need at Mypyramid.gov. Then keep that number in mind as you transition from eating three ordinary-sized meals to five smaller ones.

Laugh it off. When researchers from Vanderbilt University in Nashville, Tennessee, put people into a “metabolic chamber” (a small room that measures heat output in order to calculate a person’s metabolic rate) and showed them funny videos, the subjects’ metabolic rates rose by 10 to 40 calories. It’s a small increase, but every calorie counts for those seeking weight loss, says lead researcher Maciej Buchowksi, PhD

Copyright Cooking Light Magazine