Trainer » weight control

6-Day Plan to Lose 10 Pounds

Jack collins — Wed, 17 Apr 2019 14:35:25 +0000

If you could design your dream diet, it’d probably include a variety of delicious recipes so meals and snacks never get boring — and plenty of treats. Plus a cheat day. Are we getting warm? Well, we hear you — and we’ve worked all of that into our program.

Follow this easy plan for a month and enjoy real food, your favorite treats, and even a glass of wine. The keys: smaller portions, more protein, and healthier carbs. Just mix and match one breakfast, lunch, and dinner plus two treats for six days of the week — then on day seven enjoy a cheat day.

BREAKFAST

300CALORIES PER SERVING

1.Peanut butter and apple quesadilla: 8″ whole-wheat tortilla + 1 Tbsp peanut butter + 1 sliced apple

2. Apricot ricotta breakfast sundae: 1 cup nonfat ricotta cheese + pinch nutmeg + ½ tsp agave nectar + 4 chopped apricots

3. 1 egg scrambled in 1 tsp oil; 1 whole-wheat bagel thin; 1 turkey sausage link; 6 oz low-sodium vegetable juice

4.Strawberry French toast: 1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter + 1 cup sliced strawberries

5.1 cup toasted oat cereal + 1 cup 1% milk or soy milk + 2 Tbsp tart dried cherries + 1 Tbsp chopped walnuts

6. Egg sandwich: 1 whole-wheat English muffin + 1 egg fried in 1 tsp olive oil + 1 oz Canadian bacon (about 2 slices) + 1-2 slices tomato

7. Pancakes and bacon: 2 frozen pancakes + 1 tsp honey + ½ sliced banana; 2 slices turkey bacon

8. 1 cup bran flakes + 1 cup 1% milk or soy milk + ¾ cup blueberries

9. Huevos rancheros: 6″ corn tortilla + 3 egg whites fried in 1 tsp olive oil + ½ cup black beans + ¼ cup fresh salsa + ¼ cup nonfat plain Greek yogurt

10.Sunflower pear waffle: 1 whole-grain frozen waffle + 1 Tbsp sunflower butter (tastes like sunflower seeds—loaded with protein) or any nut butter + 1 sliced pear

11.Maple almond oatmeal: 1 cup cooked oatmeal + 1 Tbsp almond butter + 2 tsp maple syrup

12.Smoked salmon roll-up: 8″ whole-wheat tortilla + 1 Tbsp whipped cream cheese + 1½ oz smoked salmon + 1 sliced scallion

13. Smoothie! 1 cup nonfat plain yogurt blended with 1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 Tbsp ground flaxseed + pinch nutmeg

14. Greek yogurt parfait: 8 oz nonfat plain Greek yogurt + 1 diced nectarine + 1 tsp honey + 3 Tbsp sliced almonds

LUNCH

400 CALORIES PER SERVING

15. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes

16. Turkey-bacon-avocado pita: 2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine

17. Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6″ whole-wheat pita; 1 peach

18. Turkey Swiss burger: 4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes

19. Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips

20. Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips

21. Pasta salad: 2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped

22. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes

23. Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette

24. Mediterranean tuna wrap: 3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8″ whole-wheat tortilla; 1 apple

25. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta

26. Cheese quesadilla: two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes

27. Roast beef horseradish sandwich: 2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw

28. Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette

DINNER

500 CALORIES PER SERVING

29. 4 oz lean sirloin steak; ½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil

30. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil

31. Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 spritzes of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole

32. Takeout! 3 oz ginger chicken with broccoli + 6 oz brown rice

33. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked

34. 6 oz roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil

35. Chicken stir-fry: 4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked

36. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta

37. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette

38. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette

39. 5 oz tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil

40. 1 cup summer chili: ¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked

41. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan

42. BBQ! Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad

*Measure this amount of pasta, rice or couscous before cooking

WhatsApp number: +971565830067 (Just send us to code c273 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman, Al ain, UAQ and RAK.

5 Benefits of Healthy Habits

Uel Abraham — Sat, 26 Mar 2016 08:30:06 +0000

These are not just meant for certain stereotypes by age or sex. General healthy habits are beneficial and advisable to all. They offer certain benefits this article will uncover, and if you feel you need to make some changes in your habits, this is a must-read for you.

1.Weight Control

You may have expected this to be the first reason and you’re not wrong in doing so. The right diet and regular exercise are key for maintaining the right weight. Research has shown that as little as a ten-minute walk a day can be a big plus for your health.

2.Better mind

A very interesting fact that many are unaware of is that physical health bolsters mental health which is just as important. Research has shown that physical training helps release chemicals into the body that help you feel happy and relaxed. Moreover, eating right and looking good physically also contribute to higher self-esteem.

3.Fights Diseases

Being healthy helps combat certain conditions that an unhealthy individual would be prone to. These include stroke, high blood pressure, diabetes, etc.

4.Improves Longevity

Research has shown that people with consistent healthy habits are likely to live longer than those without. Not to frighten you, but a 15-minute walk is a short price to pay in order to live longer and continue to pursue your goals.

5.More energy

Do you constantly find yourself feeling lethargic? This may be because you’re eating unhealthy foods. It is advisable to eat whole grains, lean meat, low-fat dairy products, fruits, and vegetables.

Physical exercise also improves muscle strength and endurance which gives you more energy. This is because physical exercise helps release oxygen and nutrients to your tissues and increases the cardiovascular efficiency of your heart.

These are five essential reasons to encourage you to live healthily.

A good idea for making the most of your fitness plans is to hire a personal trainer. We can help you get connected with male and female personal trainers who can provide one on one or group sessions. Please get in touch with us at:

WhatsApp number: +971565830067 (Just send us code 11341 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

4 Environmental Changes That Would Help Influence Weight Loss

admin — Fri, 18 Mar 2016 01:59:37 +0000

Weight gain can be influenced by a myriad of things, including:- food intake, exercising, habits, genes and environment. Your environment plays an important role in your weight. For instance, people from the countries with a greater percentage of obese people such as countries located in the middle East, or Pacific Islands, have a greater chance of becoming obese than people from countries with a lesser percentage of obese people such as countries in Asia or Gabon. This inevitably means people who live in countries with a greater rate of obesity have lesser chances of not being obese (losing weight) than those in countries with a lesser rate of obesity. Now that you’ve understood that your environment can influence your weight both negatively and positively, it is important to try to create the appropriate environment for weight loss. Whilst trying to create this environment, you might be unable to change the continent, country and maybe the family you come from, but you can change your immediate environment.

Some ways you can do this is includes;

1.Turn off the Heater

Stop over regulating your environment. Yes, you should make sure it is not so cold that you actually get hypothermia but whilst doing that remember your body also has the ability to adapt to temperatures. Therefore, give your body a chance to burn some fat whilst heating itself up. Not only would you be losing some calories but you would also be saving some money.

2.Move out of town

This might sound drastic however, when next you are looking for a place to stay, look towards the country side. Not only do you have less fast food joints , you also have the opportunity to exercise more (less taxis more cycling or walking). In addition, being far away from people who might promote habits that are unfavourable for your weight is a plus.

3.Turn off the TV

Research has shown that there is a relationship between the number of hours spent in front of the Television and the amount of weight you are likely to gain. Therefore do yourself a favour and reduce that particular risk. Besides, by switching off the television, you have time to do more productive things such as, biking, hiking, gardening etc, which are also healthier.

4. Get a pet

This is especially for those who don’t have a lot of loved ones around them. Lonely people are more likely to gain weight. Therefore, whilst you make new friends, get a friend you are responsible for; one you can love and would love you in return. Puppies are always the better option in this case.

Conclusion

Your environment does play an important role on your weight. However, whilst controlling environmental factors, it is important to make sure you eat right and exercise adequately alongside.

WhatsApp number: +971565830067 (Just send us code 10982 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.