Does it sometimes feel like people are purposefully trying to make you gain weight? They bring you gifts of cookies and cakes and chocolates. Your co-workers bring in festive trays full of sweets. You can’t go shopping without running into displays or ads for yummy holiday treats. (NOTE: We chose a cookie-less image for this article…we don’t want to add to the … [Read more...]
Healthy Living Diet Plan
15 Holiday Fixes: How to Survive This Time of Year
Chances are, you'll be tempted to make at least one of these common blunders this holiday season. In fact, you might even be making one right now. Here's what to watch out for... #1 Running on coffee so you can eat at the holiday party later. Coffee is awesome, but chain-drinking it so you can "save calories" for later... ...drops your blood sugars too low, setting … [Read more...]
The 4 Tricks to LOSE Weight Over the Holidays
The holidays are right around the corner. All that hard work to lose or maintain your weight over the summer tends to go by the wayside during fall and winter. But I have four easy-to-do secrets for how to actually lose weight despite those gut-busting holiday meals. 1. Avoid anything with the word “casserole” Americans will consume around 3,000 calories at the … [Read more...]
Don’t Forget the Water! Why Hydration is a Vital Part of Your Diet
It seems fairly obvious that people need to drink enough water, right? Well, it may be, but at the same time it’s no secret that many of us in America tend to fall short on some of the basics when it comes to healthy living – even if we don't always realize it. Only a few years ago in fact, NPR posted a survey on diet that revealed that 75% of Americans label their own habits … [Read more...]
Sweet Sugar-Free Treats
Cinnamon Cocoa Almonds These sweet sugar-free gems will help you kick chocolate cravings in the rear! Ingredients: 1 egg white 1 tsp cold water 2 cups whole almonds 3 tbsp artificial sweetener 1 tbsp ground cinnamon 1 tbsp cocoa powder 1/4 tsp salt Instructions: Preheat your oven to 250 degrees. Beat the egg white and water until frothy with a whisk in … [Read more...]
17 Mouthwatering Food Swaps to Kill Cravings and Shed Pounds
Are you missing some of your favorite foods like noodles, pizza, and chips? Here are 17 low carb food swaps to help you get your fix, satisfy your cravings, and still lose weight. (And surprise... these low carb food swaps taste as good or BETTER!) We've included plenty of easy recipes that you can make in just minutes, too. Instead of Noshing on Nachos Dive Into … [Read more...]
Visceral Fat & Diabetes: Reducing Belly Fat
Noticing a little extra fat around your waist? That's a clear warning sign-- belly fat, or visceral fat means that your body is sounding an alarm you shouldn't ignore. Doing so will increase your risk of diabetes, heart disease, and even more weight gain. Arm yourself with the knowledge to understand the problem with belly fat, and what you can do to get rid of it as quickly … [Read more...]
Chocolate or sugar addiction? Here’s how to get rid of them so you can lose weight.
Chocolate: there it is, and you can't stop thinking about it. But you made a promise to yourself. You were going to do whatever it took to lose weight — even if it meant giving up your favorite foods. And you were doing okay… for a while. But that box of chocolate on the counter... ...the one given to you by a well-meaning friend — has been calling your name. And finally, … [Read more...]
Eggs for Breakfast? What You Need to Know
If you are trying to lose weight, does it really matter what you eat for breakfast? Which will help you burn more fat in the morning: cereal, toast, eggs, or yogurt? Let's put it to the test! Here's your menu, pick one... Breakfast A: two eggs, and some toast with jelly (339 calories). Breakfast B: a bagel with cream cheese along with some yogurt (340 … [Read more...]
Supercharging Your Weight Loss
You have committed to changing your eating habits to lose weight and become a healthier version of you. How can you make the most of the next 28 days? At the start of your program, we recommend a 24-48 hour clear liquid fast. This will set you up for success as you embark on your weight loss journey. But is fasting safe? Won't it kill your metabolism? Many people … [Read more...]
Time To Teach Healthy Habits
The month of September is known for many things. There's International Country Music Day, Butterscotch Pudding day, Punctuation Day, Happy Cat Month, National Honey Month, and National Shake Month just to name a few. But did you also know that September is also officially National Childhood Obesity Month? Childhood obesity is a serious topic. So serious that it … [Read more...]
6 Steps to Supercharge Your Weight Loss & Drop a Pant Size (or two)!
By Jan Hauser Weight Loss Coach, Personal Trainer Food “In order to lose weight, you must count calories and do more exercise.” Wrong! If you have tried doing this, you know it takes forever just to lose a little weight, and the minute you stop starving or exercising yourself to death, the fat comes back with a vengeance. It isn’t in your head! The advice you were … [Read more...]
Low Carb Cocktail Recipes: Sugar Free Drinks & Mocktails
Here's a great collection of sugar-free low carb cocktail recipes that will keep your party going! How to Use These Low Carb Cocktail Recipes With these recipes, you can make several fun sugar-free virgin mocktails. But you can jazz them up further to make low carb cocktails with alcohol, too. If you do intend to go for alcoholic drinks, here's a handy list of low … [Read more...]
Should You Track Your Calorie Counts?
How can you eat fat, ignore calorie counts and still lose weight? Easy! You just have to understand one thing: a calorie is not a calorie. Everyone is crazy about calorie counts and fat and food manufacturers have responded by creating low-fat, low-calorie foods. Does It Really Help to Count? When you go to the grocery store, fat-free foods are everywhere-- even … [Read more...]
The Ultimate Hack to Kill Cravings
Why is it when you start a program, you crave things like cookies, bread, candy, and chocolate --but not broccoli? Believe it or not, your body IS telling you to eat broccoli. You've just got your wires crossed! Let's get this all straightened out so you can kill cravings for good. Know thy self, know thy enemy. A thousand battles, a thousand victories. -- Sun … [Read more...]
5 Super Easy Steps to Losing Weight
Exercise more, eat less, count calories, avoid fat, eat whole grains, eat this or that packaged food. That's what conventional diet wisdom has told us in recent years. Who can blame us for being confused, not to mention overweight? So what's the SECRET to LOSING WEIGHT? (Hint: it does not involve a diet). Obesity in our country is reaching epidemic proportions, … [Read more...]
How Many Calories Should You Eat to Lose Fat?
How many calories are in our programs? Good question! It's great that we now have access to information about the foods we eat, like calories, nutrients, and whether it is GMO-free. But has that information really done anything to solve our expanding waistline? FACT: Americans are the most nutritionally educated consumer in the world, and yet we are the most obese … [Read more...]
15 Foods that Have WAY MORE Sugar than You Think!
Think you're an ace at finding hidden sugar in foods? Ok then-- you over there! Yes you! COME ON DOWNNNNN! You're the next contestant on Personal Trainer Food! Let's put your skill at finding hidden sugar to the test with our fabulous Hi Lo Sugar game! To play, take a look at the foods below and choose the one that has more hidden sugar in it. Ready? … [Read more...]
Have a Busy Life? Eat Healthier– Without Cooking!
The best way to lose fat and keep it off is to eat real, whole food. And if you want to ensure that you’re getting the freshest, most nourishing ingredients—without hidden sugars, excess salt, or bad fats—you have to cook it yourself. But you're too busy for that! You simply can’t rely on restaurants, because you don’t know what else they add to their … [Read more...]
How to Have a Drink and Stay at Your Goal Weight
Are you interested in minimizing weight gain, but still enjoying an occasional drink? You'll definitely want to stick with low-carb alcohol. It can get a little confusing, especially because labels aren't required on many alcoholic drinks. We've listed out the best low-carb alcohol choices, including beers, wines, and mixed drinks to help you stay slim and … [Read more...]
Healthy Memorial Day: Low-Carb BBQ Guide
Memorial Day signals that summer is finally here! Here's what to eat and what not to eat so you can enjoy yourself, rock the latest swimsuit trends, and have a healthy Memorial day with a low-carb BBQ celebration... Healthy Memorial Day Main Courses: The easy part! Of all the holidays, having a healthy Memorial day BBQ is the easiest because... well... BBQ!!! You can … [Read more...]
Guilt-Free Chocolate Chip Cookies
During weight loss mode, we encourage you to keep it simple and just stick to meats and vegetables. But if you've reached your goal, we thought you'd enjoy this recipe our CEO Mike makes for our PTF celebrations. You better watch out-- they aren't weighed down with a ton of carbs and sugars so they disappear fast! Personal Trainer Food Ingredients: 12 Personal Trainer … [Read more...]
Can Red Wine and Alcohol Help You Lose Fat?
Maybe you've heard that drinking red wine is good for you because it has resveratol in it. And some people are saying that a few glasses of red wine before bedtime will suppress your appetite and help you to lose weight. Now THAT sounds like a dream come true. But should you do it? In this article, we'll talk about alcohol and weight loss! 1. Alcohol is a … [Read more...]
47 Things You Can Feel Happy About Right Now
Need a break from stress? We feel you. Take a moment to welcome feelings of gratitude-- for the little things. It'll give you a whole new perspective. Go on. Take 5 to remind yourself of the good things in life. Here are 47 of them to get you started... Let's start with our favorite song about rainbows. The smell of a box of crayons. Your favorite '80s song. Summer … [Read more...]
4 Social Weight Loss Dilemmas– and How to Win At Them
Trying to lose weight and be social can be difficult. You might have it all under control, but it can seem like your friends and family will do anything to undermine your resolve. Here are four winning strategies you can use to gracefully take charge of your goals and enjoy any social situation. How to Handle Food Pushers What they say: Why don't you have some of my … [Read more...]
7 Ways to Turn Cheating Into Success
Just one bite... …oops, now the bag is empty! How did THAT happen? You have been so good and making great progress up until now. What do you do next? Is it possible to turn your setback into success? Or have you completely ruined your program and doomed yourself to a life of failure? Eating like this is what was once normal for you. It is what put on the fat in the first … [Read more...]
3 Must-Read Tips to Keep You On Track– the Last One is Powerful!
By Erika Smith Weight Loss Coach, Personal Trainer Food In these current times, one way to help with stress and anxiety you may be experiencing is to focus any potential negative energy on something positive. With everything going on, it is especially important to spend some time each day focusing on yourself. You cannot pour from an empty cup. Whether you are at your … [Read more...]
What You Should Snack On to Crush Cravings and Lose Weight
French fries, pizza, chocolate, chips, bread, donuts… You may crave any or all of these regularly. And you know how hard it can be to refuse your cravings. If you decide to have just one (or indulge just this one time) is it actually a choice? Science says NO. In fact, according to The Power of Habit, 40% of our daily decisions are not choices but habits! How … [Read more...]
He Lost 35.4 Pounds, but Gained Something Unexpected…
We could all use more time in our day. Find out how you can gain 40 hours a month and save money on your grocery bill, too! Stop Spending 40 Hours a Month Slaving In the Kitchen Did you know that with a family of four, you have the job of providing 336 nutritious meals a month? To do that, you will spend 70 hours shopping, prepping, cooking, and cleaning up. For a … [Read more...]
17 Healthy Habits Skinny, Slim People Do Every Day
We all have one of those friends-- the kind who stays slim, and seems to eat anything they want. It makes you wonder how they do it. So we took a survey of skinny people who had lost weight, asking them to share their best tips to burn fat day in and out. Here's what these skinny people had to say— check out their surprisingly simple habits that keep them slim … [Read more...]
5 Ways You Can Get Ridiculous Energy Levels
Do you feel like taking a nap right now? Are you dreaming about your next cup of coffee? What if you could boost your energy for the long-term without relying on quick fixes? Let's talk about 5 straightforward ways to ditch the coffee and energy drinks and get the energy jump-start you've been waiting for. One: Do this Step by Step Are you reaching for another cup … [Read more...]
17 Calcium-Rich Foods Better At Burning Fat Than Milk!
Some people are surprised that our Weight Loss Guidelines recommend avoiding milk and most other dairy. That surprise immediately turns into a concern that without milk, they may not be getting enough calcium. This is completely understandable since milk and dairy advertisements leave us with the impression that dairy is the only calcium-rich food out there. But this … [Read more...]
Which Vegetables Actually Burn Fat? You’ll be Surprised!
What makes non-starchy vegetables, well... non-starchy? And exactly which veggies are starchy vegetables? Knowing the answer can be a lifesaver to your weight loss program! Here's the most definitive list ever, with over 125 vegetables from A to Z to keep you on track. Let's Start With Non-Starchy Vegetables... The reason these are called non-starchy vegetables is because … [Read more...]
50+ Super Easy Low Carb Snacks
Got a snack attack? Ditch the chips! Whether you want something gourmet or on the go, salty or sweet, we have over 50 healthy low carb snacks for you to obsess over! And the best part? You can make many of these faster than you can open that bag of chips... 50 Low Carb Snacks for Every Craving You Might Have... These are our favorite low carb snacks because they use … [Read more...]
Low Carb Restaurant Guide: Order from ANY Menu!
Whether you're headed out for burgers or Italian, dining out (and losing weight) can be a breeze with this low carb restaurant guide. (Yes, you can eat more than rabbit food!) We'll show you how... Low Carb Restaurant Tips a From a Personal Trainer Have you ever wondered if Personal Trainers have a social life-- or do they just gnaw on plain chicken breasts all day? It … [Read more...]
Be in the Super Bowl Fat-Burning Zone
Super Bowl LV, the 55th Super Bowl championship game, will be held on Sunday, February 7th, 2021 and will decide the league champion. We know this year may look a bit different than normal, but how are you getting ready for the game? Planning a fun day at home with your family? Maybe going to visit a couple of close friends or family members? No matter how you’re choosing to … [Read more...]
217+ Low-Carb Sauces, Condiments, Herbs, and Flavors to Spice Up Your Meals!
Who said you couldn't have variety on a low-carb diet? Mix up your meals and lose weight with these incredibly tasty low-carb sauces and dressings for any flavor you might be craving. You will never run out of options with this extensive list— grab it to check your pantry, or use it as a low-carb shopping list to make sure you're not missing anything! Tip: Use the … [Read more...]
121 Ways to Tell If You Are Losing Weight —that don’t include a scale!
When you're doing everything right but the scale won't budge, how else can you tell you are losing weight? That's where tracking non-scale victories can help. To illustrate what non-scale victories look like, we asked people like you how they knew they were losing weight. Their responses are inspiring, funny, and fantastically motivating-- and they'll help you to stay on … [Read more...]
Mind Games: the Mental Part of Weight Loss
That little voice in your head sure has a lot to say. But is it helping or hurting your weight loss goals and live your life to the fullest? Find out which mind game from the 9 below might be holding you back. You'll be surprised! To learn how this works, let's get in the heads of six women who were participating in our Altered! Wedding Weight Loss Challenge to lose … [Read more...]
New Year, New You! Resolutions that Work!
It's time for a New Year! Out with the old! In with the new! Let's make that list. Maybe your are the person who likes to take their time to sit down and truly reflect on life with a hand written the list. Or maybe you prefer to make a mental check-off list. Either way, we all want to start the New Year with that clean slate. Making a list can help us to make changes … [Read more...]
Belly Bloat? Get Your Waistline Back Fast!
Did you overdo it and now you're feeling uncomfortable? Need to get rid of bloat fast? Here are 5 easy steps to get rid of bloat, stop the cravings, and lose the excess weight within a few days. Step 1: Get Rid of The Gut Busters Tear a page out of Henry Ford's playbook 'You can have any color so long as it's black.' Only give yourself healthy choices. If you have any … [Read more...]
What You CAN Do When The Scale Won’t Budge
If you are like most people, the first thing that comes to mind when you hear the words 'ketosis' or 'keto-diet,' is ZERO carbs. It might make you want to cry on the inside; life without carbs just sounds so intimidating. But the truth is, keto-happiness can be had at about 30-50 grams of carbs a day-- enough for a wide variety of tasty and healthy foods without going cuckoo … [Read more...]
7 Guilt-Free Ways to Celebrate Cinco de Mayo
Cinco de Mayo. A day of indulgence in Mexican favorites such as tacos, enchiladas, and tamales... ...with loads of rice and beans and endless bowls of chips and salsa! And of course it just wouldn't be Cinco de Mayo without bottomless pitchers of margaritas y cerveza. Yes! Drink ALL the Margaritas! Yikes! Hide your scale! You know, it IS possible to enjoy … [Read more...]
April Fool’s! Did You Fall for These Pranks?
By Jessica Carlton Sales Director, Personal Trainer Food I remember being a kid, carefully and strategically planning out all the April Fool’s jokes I would play on my friends and family. This one vividly sticks out in my head: I would quietly wake up very early, sneak down the stairs, tip-toe into the kitchen, and tie a rubber band on the handle of the kitchen sink … [Read more...]
A Foodie’s Guide to a Fat-Burning Super Bowl
Are you getting ready for the Super Bowl? We are too! We've got some great recipes below that will keep you in the fat-burning zone for the Super Bowl --or any party! But first, you just have to meet Victoria! She is a freelance sportscaster (and a foodie). And that means she spends her days surrounded by stadium foods and tail-gate temptations. To her dismay, all … [Read more...]
Awesome Super Bowl Sunday Munchies
Try these awesome Super Bowl munchies-- whether your team wins or loses, they won't make you want to toss the scale into the trash Monday morning! Bacon Jalapeno Deviled Eggs Ingredients: 6 eggs 2 pieces of cooked bacon, finely chopped (leave some pieces behind for garnishing) ¼ cup mayo 1 tablespoon minced jalapeño (leave some pieces behind for garnishing) ⅛ teaspoon … [Read more...]
Why Counting Calories Doesn’t Work (And What Does)
The key to your weight loss success with Personal Trainer Food lies in one powerful concept about calories…not all calories are created equal. If two people were given 1,600 calories per day and one chose to eat vegetables, nuts, eggs and lean proteins while the other person ate foods full of refined sugar, fried meat, pastas and potatoes and processed snacks, would you … [Read more...]
Eat These 2 Foods, Lose More Weight
Are you trying to eat healthy food, lose weight, have more energy, fit into your skinny jeans? Here are two food groups proven to help you lose weight, burn fat and reduce risks to your health. Sadly, most of us don’t eat enough of these foods. So add more of these to your plate and lose more weight. #1 – Eat more vegetables Just 1 in 10 adults meet the federal fruit or … [Read more...]
4 “Healthy” Holiday Foods That Cause Weight Gain (And Lower Calorie Swaps)
Want to avoid holiday weight gain? Avoid these 4 holiday favorites that look healthy but are surprisingly high in calories. We’ve got some lower calorie swaps to help you LOSE weight during the holiday season. Spinach-artichoke dip So, this dip has spinach and artichoke – two really healthy ingredients. So why is it so bad? Combining these veggies with mayonnaise, sour … [Read more...]
How NOT to Gain Weight at Holiday Parties
It’s the holiday season and that means you’re going to be surrounded by temptation. Friends, family and work may be throwing parties full of holiday cookies, treats, and fattening food. How can you avoid temptation and keep off unwanted pounds? Here are three tips to NOT gain weight at holiday parties. #1 – Bring a healthy dish to share Guarantee you’ll have something to … [Read more...]