If you have made the decision to get into better shape, congratulations! Now is the time for you to take control of your destiny and find a way to a better, healthier lifestyle. If you haven’t quite convinced yourself yet, what’s holding you back? Let’s take a look at some of our biggest misconceptions about weight loss:

Working out makes me hungry

In some ways this can be true. When I workout, I find that I am starving after wards. My body needs to replace that healthy fuel to help you maintain a healthy metabolism and build and repair new muscle tissue. The key is not to work out then jump into a pizza and ice cream sundae. Eating 5-6 small healthy meals a day, with a balance of protein, carbohydrates and healthy fat, will speed your metabolism and keep you going.

All calories are created equal

Again, it all depends on what you are eating. Some foods require more energy to break down in your system, like proteins. Carbs and fats take less energy, which is why junk foods make you fatter than healthy proteins like chicken. You will also find that white breads, cookies, fruity drinks raise your blood sugar, which promotes fat storage and weight gain. Foods like apples and other fruits, lettuce or broccoli, don’t raise your blood sugar as much, making them better for your waistline. So choose carefully what you put on your plate!

If I diet, I can control my weight loss

If diets alone built dream bodies, then I would be out of business. The fact is that a diet may work for a short while, helping you lose weight or trimming your waist, but what happens when the diet is over? Yup, you go right back to the way you were. It takes a combination of healthy eating over the long term and exercise to truly get your body back into shape. Don’t be afraid, it’s not as bad as you think.

I can’t work out now, it’s too late/early

There is no such thing as a bad time of day to workout. You’ve got to get it in where it fits in. If you are committed to it, apply yourself and get more active, then you are miles ahead of millions of others across the country. If you are looking for the best results, then you should organize specific training days and times into your schedule that you can actually stay consistent with. Nothing feels easy or convenient at first, but routine really smooths things out for you and in no time it will be another healthy habit under your belt and you’ll be feeling great!

So don’t let anything hold you back. The only thing really standing in your way, is you. Come on in and let us show you how easy it is to get on the path to a better tomorrow.

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If you enjoy seafood or are looking for a fast and super easy recipe to feed your family healthy foods that actually have taste…then this is it. Check out this easy and mouth-watering mahi mahi recipe…
When it comes to mentioning some delicious and healthy meals, seafood recipes hold a specific place for every taste bud. And for seafood lovers like me, what can be more enjoyable than cooking and serving new, dishes to family members and friends. In case, you’re one of those who crave for exceptionally delicious fish recipes without the fuss, you should definitely give this one a go.

Easy Mahi Mahi Recipe

Ingredients
1 pound mahi mahi fillets (1 1/2 inch thick)
1 cup Italian dressing (fat free or low fat variety)
Salt and pepper as per taste
Directions for Preparation

Prepare mahi mahi fillets by cleaning and defrosting (if necessary) in the refrigerator. Add fillets in a zip lock bag and pour fat free or low fat Italian dressing. Turn fillets, so that they are covered with the dressing. Marinade fish in the refrigerator for about half an hour to one hour. After this, start grill and place the fillets on indirect heat. Grill for about 5 minutes for each side and while turning, brush the sides with dressing and sprinkle salt. If your goals include bodyfat loss, his grilled mahi mahi recipe is served best with grilled vegetables.

Ingredients
1 pound mahi mahi fillets
8 ounces fresh mushrooms (sliced)
2 cloves garlic (crushed)
1/2 cup onion (chopped)
a tablespoon onion powder
1/2 cup olive oil
1/2 cup soy sauce
Salt and pepper to taste
Directions for Preparation

In a mixing bowl, combine together the marinade ingredients – garlic, chopped onion, onion powder, olive oil, soy sauce, salt and pepper. Keep this marinade aside. Rinse the mahi mahi fillets under a running tape and put them in a thick zip lock bag of appropriate size. Pour the marinade in the bag, over the mahi mahi fillets and shake gently, making sure that the fillets are covered with the flavorful marinade. For better taste, refrigerate and marinade mahi mahi fillets for about an hour.

Preheat oven to about 350 degrees Fahrenheit. You can grease a glass casserole dish lightly with a cooking spray. Place the sliced mushrooms in this casserole and transfer the marinated mahi mahi fillets (along with the marinade). With the mushrooms toppled with fish and marinade, bake for about 20-25 minutes, until the fillets are cooked well. As per your taste, garnish this baked mahi mahi recipe with coriander or other flavoring herbs and serve. Read more on fish recipes.

The first day of school is right around the corner! Amid all the back to school shopping for supplies and clothes, have you put thought about what your child will be eating for lunch every day? Some of those school meals, though seemingly healthy or part of a balanced diet, aren’t nutritious for them at all! Not only that, they have some misleading names that can be confusing at first glance. Here are some foods school your children on avoiding when they eat from their cafeteria:

Canned fruit – peaches or other fruits are often made available to students with their lunches. Fruit has to be healthy, right? Well, when it comes from a can, that fruit has been bathed in sugar and preservatives, and most or all of its nutritious content is gone. So, ditch the canned fruit, and provide your child with fresh fruit in a lunchbox every day (better for the environment than brown bags).

Chocolate milk – so many kids love this sweet drink with their Salisbury Steak, but they don’t need the full fat and gobs of extra calories from straight up sugar. Instead pack them a bottle of water.  They’ll get used to it.

Macaroni and cheese – it’s a staple that I grew up on, that’s for sure but we made ours at home. Some of the restaurant and cafeteria supplied versions would blow your mind with their food label if ever they posted it.  We’re talking 500 calories a serving and fat grams in the 40′s!  If your child loves cheese, give then them much more size appropriate option of a string cheese snack.  If they love creamy,  Greek yogurt with some fresh fruit is a great option.

Mashed potatoes – if your child goes to a school where the cafeteria staff spend hours cutting potatoes, I’d be highly surprised. Often this side dish is made from those potato flakes that introduce hundreds of calories and a lot of salt into your child’s diet. Skip them all together.

Sloppy Joes – when Adam Sandler creates a song about it, you know it can’t be good for you. This one meal is about one third of your child’s total calorie intake for the day. And it’s mostly saturated fats. Skip it.  If they love it?  Make it at home yourself, it will be way healthier with cleaner ingredients and the serving size won’t be enormous.

Uncrustables – those simple, single packaged peanut butter and jelly sandwiches are easy to find and toss into a lunch bag, but they are basically sugar and calories in a plastic wrapper. Instead, make your child a peanut butter sandwich using all natural peanut butter and Ezekiel bread. Skip the jelly and give them a piece of fruit or even fresh blueberries on the side to have fun mashing in themselves.

We know you’ll get them a fresh pair of sneakers, new pens and notebooks, and maybe even replace last year’s tattered backpack. This year, take a look at what they will be eating every day, and help them fight off childhood obesity with healthy meal alternatives!

Have you come to accept that worn out, tired and run down feeling as normal part of everyday life? We all lead busy lives and the daily challenges we face do tend to build up over time and wear on us. But if you feel run down over a long period of time, maybe its more than just the job and life that are catching up with you. You should take a look at what you are eating to help you regain that pep in your step. Here are a few tips:

Dump the Sugar

Sugar may taste good going down, but it will keep you from feeling ‘up.’ When you crave something sweet, its important to have something else ready and available to eat instead. Try to choose snacks that have a small amount of healthy carbohydrates to give you a measurable amount of energy for your day like Greek yogurt blended with fruit.

Ditch the Excessive Caffeine

That (4th) cup of coffee, soda or tea may help give you a wake throughout morning (or night), but it will make you crash later. Caffeine will wear off in an hour or two leaving you the option of either refueling with more caffeine or feeling tired. Try to choose the decaffeinated version of your favorite beverage and avoid using caffeine to help you stay awake; this will only throw off your natural sleep cycle and promote your low energy levels.

Drink More Water

I don’t know how many different ways we say it, but you have to be sure you are drinking enough water. It hydrates the body, flushes toxins, speeds metabolism, and when all your organs are swimming in enough H2O, you’ll find yourself more alert. Try to drink at least half to three quarters of a full gallon every day.

Work Out

Whether or not you exercise consistently, the amount of exercise that you get (or don’t get) could be contributing to your lack of energy. Exercise energizes us physically, mentally and emotionally, we feel more sluggish without it. When we do exercise, it enhances our mood by releasing endorphins, a feel good chemical that increases energy levels. Just don’t overdo it and exercise like a maniac in an effort to find your inner energy. Over training will deplete your energy reserves, break down muscle and make you feel weaker instead of stronger. Just keep it sensible.  Three times a week is a great start.

You’re in control of your energy! Want to make it through the day with energy to spare? Watch what you eat, be sure you are drinking enough, and come on in for a class or two to keep the heart pumping.

Who says that a clean diet must consist solely of grilled chicken and broccoli? Surprise! There are plenty of delicious lean protein choices available that will help build lean muscle mass without wreaking havoc on your waistline. One of my personal favorites and a mandatory staple in my diet is buffalo. No, I am not talking about the deep fried wing dipped in blue cheese and served with a side of celery. I’m talking about the funny looking ox-like animal that roamed the wild plains and was a significant source of food, housing, medicine and tools to the plains Indians.

Buffalo aka bison, is a superb alternative to industrially produced meat. With a 6 ounce portion containing only 180 calories, 3 grams of fat and 40 grams of protein, nutritionally, you get more bang for your buck with fewer calories and less fat. Additionally, grass-fed bison provides as many Omega-3s per serving as salmon, and three to six times the amount of omega-3s as grain fed animals. Bison also contains the highest-know levels of the fat-blocker and anti-carcinogen, CLA (conjugated linolaic acid). Research on CLA has shown evidence that CLA has the potential to reduce the risk of cancer, obesity, diabetes, and a number of immune disorders. Bison also has high concentrations of selenium, a natural trace element that acts as a mood elevator. So step aside Ronald McDonald, there is a new happy meal in town, bison! Grass-fed bison also contains four times the amount of vitamin E found in grain fed beef. It is also a rich source of beta-carotene, a vital antioxidant that reduces the risk of cancer by preventing cell degeneration. So make your home one where the buffalo roam!
Bison tastes similar to beef, with just a slightly sweeter and richer flavor and can be prepared similar to beef. Bison however should be cooked at a lower heat and overcooking bison will make the meat tough, dry and flavorless. Here is one of my favorite simple and delicious clean eating bison recipes:

Bison Stir Fry
2 6oz bison steaks
1 red pepper
½ yellow onion
¼ cup Waldon Farms Calorie Free Original BBQ sauce
1/8 cup calorie free hot sauce (such as Franks Red Hot)
McCormick salt free garlic pepper seasoning (to taste)
1 tbsp calorie free/fat free minced garlic (such as Spice World)
Olive oil cooking spray

Directions:
1. Cube meat and coat lightly with 2 tablespoons of Waldon Farms BBQ sauce and garlic and pepper seasoning and set aside.
2. Cut onions and peppers in strips and sprinkle with garlic and pepper seasoning.
3. Coat skillet with cooking spray, add minced garlic and cook onions and peppers on medium high until soft. Remove from pan and set aside.
4. With heat on medium/medium low, re-spray skillet, add remaining Waldon Farms BBQ sauce and hot sauce.
5. Cook meat uncovered flipping occasionally approximately 3 minutes until all sides are lightly browned. Reduce heat to low and cover.
6. Cooking another 3-5 minutes to your liking.
7. Option: serve over brown rice.

*Makes 2 servings for Men and 3 servings for Women!

…makes a man healthy, wealthy and wise. So how important is sleep, really? You may think: If I can do all the tasks during a given day and meet all my requirements for school or work, then I must be okay, right? Well, no actually.

The truth is that your sleep, good or bad, either enhances your health and performance or deteriorates it. Here’s how:

The average person needs about eight hours of sleep a night. By this I am referring to adults.  Teens, infants and those who are recovering from illness or surgery may require more, but eight is the average.  If we could all sleep as soundly as this little guy, we’d be doing alright.  But the reality of it is that we run ourselves ragged.

When you ask most people how many hours of sleep they get in a night they will count starting with the hour they first enter the bedroom. They do not count the time spent brushing their teeth, reading, watching TV, talking to their spouse or anything else done before bed. As well, if they wake up during the night they forget to subtract this time from their total. Sure it’s not a lot of time we’re talking about here but it’s obviously not time spent asleep and it provides an over-estimate of how much sleep we’re getting.

So before we even correct for this over-estimation in the total amount of sleep we’re getting the answers people range from five or six hours a night to about seven hours on a good night. The point is that most people don’t get enough sleep.  You think your getting by just fine on your 5-6 hours?  Ask your spouse, boyfriend or girlfriend or even boss.  They might be noticing a drag on your mood, clarity and performance that you don’t realize.  In this instance, just “getting through the day” on a regular basis could cost you in the long run-in your health, relationships, career and fitness goals.

Now this is where it gets interesting. When we are sleep deprived, some of our hormones are thrown out of whack. For example there is a hormone that serves as an appetite suppressant which is reduced when we are sleep deprived. Another hormone tells us when we are hungry. And guess what? When we are sleep deprived, this hormone is increased causing you to feel hungrier than you really are.

It doesn’t end there. There are a number of other hormones that play a role in sleep, obesity and appetite. There is an expression that you can’t train yourself out of a bad diet. This just means you can’t simply add in extra, more intense workouts to make up for poor nutrition choices. I think the expression should be expanded even further to include a lack of sleep.

Getting eight hours of sleep is fairly simple. Adjusting our lives and routines to make this a reality is not easy. But if you are finding yourself hitting a wall with your training or with your weight loss goals and you’re having trouble sticking to your nutrition, take a look at how much sleep you are getting, and you may find a few extra “z”s the key to breaking through those barriers, getting results and living a better life!

Mattthew Vollaro is a member of the athlete program here at The Training Studio.  He’s been training hard, getting strong and more conditioned and now would like to share his take on fitness and what it means to be committed to your health!  Here’s what Matt has to say…

“Fitness, whether we do it to look suave, to stay healthy, or to lose those love handles, it is an important part of any person’s schedule.  Fitness isn’t about lifting a trapezoid with the classic “1 Ton” etched in it.  It’s about determination and the ability to take your faults and build on them to establish better character.  First in order to be trained you must be willing to take small steps and apply them to a strict regimen and repeat to see results.

When you make a commitment you say that you will not submit against such until a task is completed.  Fitness is no different.  Waking up in the morning and feeling like doing a workout system will not produce results, you must have a routine to follow and continuously repeat to see results.  In ending remarks just remember fitness is just as much mental as it is physical, and that results don’t just appear overnight.”

Thanks Matt!  Well put and we’re proud to have you as part of our Studio Team dedicated to getting smart about living fit!

Strength training is a great way to get in/stay in shape. But if your goal is to lose weight or build endurance, then adding some extra cardiovascular work will help you to your goals sooner. The addition of metabolic conditioning (cardiovascular work programed specifically to assist a healthy metabolism) will help strengthen your heart, boost your metabolism and help you burn more calories around the clock on a regular basis.

And if you are looking to take it to the next level, then I recommend a more intense and professionally coached approach- our Metabolic Conditioning Class. This short, intense workout includes an extensive variety exercises to keep your body guessing and while you’re learning, having fun and getting fit.  You will use your entire body to get the most metabolic response for your valuable time.  These small group training sessions are intense and effective.   After a few weeks, you will notice a significant difference in your performance but also your energy levels throughout the day.  Your daily life will see improvements in how you tackle routine obstacles like climbing stairs and taking long walks and your keeping up with your children AND their hectic schedules.

But why should you care about taking a MCC? Here’s why:

The most obvious benefit of short, intense workouts is that they don’t take as long. This is one precious commodity that you should value as much as anything. So anywhere in your life where you can make a change from your routine that frees up time for you and your family would seem like a great idea. Our classes are between 30 and 45 minutes. Get in, get trained, get out, be healthy. Also, with short, intense workouts the return on your investment is better than slow, low intensity exercise. You make better gains in terms of your fitness and physiological health.

Adding a MCC into your weekly routine will help you improve performance in other areas of your life, including your strength training, cardio classes, any sports you may participate in, and just life in general. If you got caught in the rain and had to run three blocks to your car, do you want to get there without huffing and puffing? A MCC can help you achieve that level of conditioning.

Results

Interval style training is the number one proven fat loss method to date.  Long endurance cardio and hours on end spent in the gym are a thing of the past.  While short, intense exercise is highly beneficial and fairly simple, it is not easy. In just a few minutes you will train harder than you do at other times during the week, and you will feel it. But under our watchful eyes, you will see your results improve quickly.

Need more proof?  Call us today to schedule your unlimited 21 Day Trial for only $49! See for yourself how amazing you can feel in 21 days.  Our helpful fitness pros will be happy to answer all of your questions (732) 970-6262.

Sign up before September 1st and receive 5 FREE training sessions and $50 Bonus Dollars in Club Bucks!

Eating healthy is a daily journey. You are tempted at every turn, not just to cheat but take shortcuts, too. And the big food companies out there are experts at making some not-so-healthy foods sound like they should be part of your daily diet. Reading labels is important. Doing so will help you to avoid “fat free” “carb free” foods that have hidden sugars, salt, sugar alcohols and added chemicals. It will also help you spot the unhealthy foods from the foods that are good for you AND your goals.

Let’s take a look at a few examples of bad foods in disguise:

Fancy Waters-who knew?

Water is a vital part of your health and drinking water should be a big part of your daily routine. Water helps to flush toxins from your system, hydrate your muscles and tissues, speed metabolism, help in digestion and so much more. So if plain water does all that, it would stand to reason that vitamin-enriched water would be even better, right? Wrong. Vitamin waters do contain added vitamins and minerals, but they also contain a great deal of sugar and calories that you do not need in your diet. What does sugar turn into in the body? Fat. So if you are tempted to drink these vitamin drinks, remember that in addition to more vitamin C, you are adding to your gut. Just drink plain water, between half a gallon and a gallon every day. If you need something with more flavor, add a twist of lemon, lime or even cucumber to your glass.

Granola

Granola is a mainstay in the healthy food aisles in the supermarket. You will find it in everything from cereals to nutrition bars. And while whole grain oats are a healthy part of your day (think oatmeal), it isn’t the best idea to make granola a big part of your diet. To turn oats into granola, the food companies have to add fat and sugar. And most of those granola bars and cereals have added chocolate, dried fruits, roasted nuts sugars and other chemicals. So, in the future, just avoid granola bars and cereals, and focus on oatmeal, maybe with some protein powder, for a healthy alternative.

Spinach Wraps and Pasta

Spinach is a very healthy food to add to your diet. The leafy green vegetable contains a number of vitamins and minerals that are essential to the body, and spinach helps to balance your digestive tract. So when you see spinach wraps or spinach pasta, you may think that they are healthier alternatives than cornmeal or wheat, respectively. In truth, the actual amount of spinach in these tortillas and noodles is trivial. Generally, it is just enough to give them the attractive green color of spinach. Don’t be fooled by the name and color. Stick with a healthier alternative, like a salad with spinach, instead.

Broccoli and Cheddar Soup

You find yourself out to lunch with some friends and one of the menu options is a healthy bowl of broccoli and cheddar soup. It says it is made with broccoli, a very healthy food, so what could be wrong with that, right? And what’s wrong with a little soup for lunch? Sounds light and low calorie but it’s just the opposite. For one, the soup is very creamy and full of cheddar cheese, and too much full fat dairy means that the soup is high in saturated fats. You’re likely not even be getting a full serving of broccoli in the soup you order, just enough to add flavor and color among the cheese and cream. Skip the soup and just get a side of broccoli, you’ll be much happier after you make the right decision and your pants are fitting better.

Yogurt Covered Raisins

Yogurt, check. Fruit, check. This sounds like a really healthy snack, right? While both raisins and yogurt seem like nutritious foods, there is still plenty of room to go wrong. The sugary duo are anything but nutritious. First of all, to make sure they can be packaged, stored and sold, the yogurt’s sugar content is significantly increased, so this yogurt-snack has little in common with actual healthy yogurt. You are better off finding healthy Greek yogurt and adding a serving of blueberries, strawberries or the like. Same great taste, but much better for you.

Remember that your body is natural, so the closer you regularly eat foods in there most natural state, the healthier and happier you will be. It can be hard making the decision with a tempting row of snacks in from of you or a full menu of tempting meals but once you put your foot down and insist that you make the healthier choice-post meal you will feel satisfied (not bloated and full) and proud of your decision.