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Get Wicked Results with these Healthy Witches Brews
My Beach Body Secrets
Time To Create a NEW YOU in Just 3 Steps!
Lose Weight When Eating Out


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The Closet Couch Potato

Get Wicked Results with these Healthy Witches Brews

Ideally we all know that one should eat nutritionally consuming healthy calories through 2-4 servings of fruit, 3-5 servings of veggies, 6-11 servings of whole grains, 2-3 servings of low-fat dairy, and 2-3servings of lean protein per day all while keeping high fat foods down to a minimum.  However, let’s face it.  How realistically are you achieving that goal?  Are you really consuming all the necessary vitamins and minerals (micronutrients) necessary to function and fight disease?  Are you able to manage your weight by consuming the appropriate amounts of healthy macronutrients: carbohydrates (55-60% of daily caloric intake); proteins (15-20% of daily caloric intake); and fats (15-20% of daily caloric intake)?  One should focus on getting proper nutrition through eating proper foods; however, if doing this is not realistic due to lifestyle or discipline, one option is to belly up to the smoothie bar and get yourself some healthy witches brew this Halloween season.
 Meal Replacement Drinks
What’s Brewing?  The purpose for a meal replacement drink or shake is just that- - a drink that has the essential nutrients to replace an actual meal consisting of actual food.  You can even call these meal replacement drinks “meals on wheels” because they are convenient for “on the go” individuals.  A meal replacement drink is not a snack.  Because of the high calorie content--anywhere from 200 to 400 per shake--many people with good intentions sabotage their diets by drinking shakes as snacks instead of as meals.  Meal replacement drinks may look like regular milk shakes, but they're actually a unique delivery system for nutrients--proteins, fats, carbohydrates, vitamins and minerals. When consumed periodically, they offer a healthful alternative when a conventional meal isn't available.  Meal replacement drinks are nutritionally dense containing anywhere from 35 percent to 100 percent of the recommended daily allowances (RDA) of vitamins and minerals. If you drink a smoothie in addition to taking a daily multivitamin, you may exceed the recommended daily allowance for some vitamins and minerals, such as vitamin A, which can be harmful; therefore, ensure that you are reading the labels.  Typically protein, whether whey or soy, is the cornerstone of most meal replacement drinks containing 15-18 grams of protein, the equivalent of 2ounces of a roasted chicken breast. Insoluble and soluble fibers are common ingredients for drinks. As researchers learn more about fiber's role in immune function, digestive health, and cholesterol and blood sugar levels, meal replacement drinks are being introduced that contain disease-fighting fibrous substances derived from oats, flax, quinoa, chicory tool, fruits and vegetables. Nutrient boosters such as echinacea, ginkgo and probiotics, which are commonly found on smoothie bar menus, are also finding their way into meal replacement products. Some contain ingredients found only in dietary supplements, and therefore are sold as such.  Again, it is very important to read the labels and understand what is in the drink.
Pros and Cons  As was mentioned previously, meal replacement drinks are convenient and come in a variety of flavors.  Drinking replacement meal shakes can ensure that one is consuming the recommended daily allowance of nutrients that may be omitted otherwise.  There are many health benefits for incorporating meal replacement drinks.  Those who desire to build muscle or improve athletic performance benefit from including meal replacement drinks that are high in protein.  Those who are dieting to lose weight can include meal replacement drinks to control the amount of calories that are consumed.  However, if not managed properly, one may end up consuming more calories if the meal replacement is treated as a snack in addition to other meals.
 Sports Drinks
What’s Brewing?  The first sports drink was developed in 1965 by doctors at the University of Florida to encourage the athletes of the Gators football team (who practice in the Florida heat and humidity) to consume adequate amounts of fluid and electrolytes for optimum athletic performance.  The end result was Gatorade -- water with added carbohydrates, sodium and potassium. Today, there are a variety of similar sports drinks in an array of flavors and neon colors designed to taste good.
 Pros and Cons   Studies show that athletes -- even weekend warriors and kids running around their backyards -- benefit from consuming sports drinks instead of water. Individuals tend to drink 25 percent to 90 percent more of flavored sports drinks than plain water, thus preventing dehydration. In addition, the carbohydrates in sports drinks help fuel active muscles, preventing fatigue and encouraging increased effort.  However, sports drinks are not helpful when you're simply lounging around watching TV or hanging out at the pool.  Ounce for ounce, sports drinks have about half the calories and sugar of fruit juice or regular soft drinks, but the calories add up more quickly when you are not conscious of how much you are drinking.  Although one should be exercising on a regular basis, if you're not, drink water instead of a sports drink.  There is no need for the replenishment of electrolytes or extra calories without the activity.
 Energy Drinks
What’s Brewing?  Energy drinks are beverages which contain legal stimulants, vitamins, and minerals, including caffeine, guarana, taurine, various forms of ginseng, maltodextrin, carnitine, creatine, and ginkgo biloba. Some may contain high levels of sugar, or glucose. These drinks are typically marketed towards young people, students, people “on the go” and those who play sports.  Many of these beverages are flavored and colored to resemble a soft drink.  Energy drinks are different from sports drinks in the fact that energy drinks simply provide lots of sugar and caffeine with little to no health benefits.  Sports drinks, on the other hand, are intended to replenish electrolytes after vigorous activity.
Pros and Cons  The main purpose of an energy drink is to increase brain activity, stamina and physical performance in a person. Many people drink these drinks when they have to pull “all-nighters” or desire to enhance performance.  If not drunken in excess, energy drinks can be very helpful during day-to-day and major events.  However, when consumed in excess or if one is hyper-sensitive to caffeine, energy drinks can have an adverse affect on how one feels, eliciting a jittery sensation and an elevated heart rate.
Fitness Water
What’s Brewing?  A vast majority of health and fitness professionals recommend hydration as a primary step in a person's overall wellness and physical/mental performance. A fairly new item on the market is fitness water.  Fitness water contains added vitamins, minerals, and other functional ingredients. Fitness water has fewer carbohydrates than sports drinks.  A combination of high-fructose corn syrup, crystalline fructose, and healthy sugar substitute keep the carbs and calories low.
Pros and Cons  For those individuals who just cannot stand the taste of pure water and who just cannot get hydrated enough, fitness water is a great alternative.  The sugar content and unwanted calories are minimal. On the other hand, some brands contain high amounts of vitamins and minerals that may exceed the daily allowance especially if one is already taking a multi-vitamin.  One should not consider fitness water as a substitute for a sports drink if one is vigorously performing long distance activity for a long period of time.  Fitness water will not provide enough carbohydrates needed during vigorous activity.
 Body Shots
What’s Brewing?  Popular on the scene are shots of health drinks consisting of exotic tropical fruits and herbs.  Examples of these shots are mangosteen, pomegranate, goji, green tea, wheatgrass, and the ACAI berry.  One can consume these shots by themselves or within smoothies.
 Pros and Cons  There are many benefits from consuming these health shots.  The downside of consuming these shots is that it can become quite expensive.  Highlighted is a list of claims that companies who sell these health drinks make.  (See Below)
Next time you are reaching for that refreshing thirst quenching drink, remember that water is your best option.  It is ideal to eat your food rather than drink your food.  If you feel that you are needing the extra supplementation or replacement because all else has failed in terms of nutritional needs and weight loss, go for the witches brew that gets wicked results.
Happy Halloween!!
Anti-fatigue (energy booster)
Anti-inflammatory Analgesic (prevents pain)
Anti-ulcer (stomach, mouth and bowel ulcers)
Anti-depressant Anxyolytic (anti-anxiety effect)
Anti-Alzheimerian (helps prevent dementia)
Anti-tumor and cancer prevention
Helps the immunesystem
Anti-biotic(modulates bacterial infections)
Anti-fungal(prevents fungal infections)
Anti-seborrheaic (prevents skin disorders)
Anti-lipidemic(blood fat lowering, LDL)
Anti-atherosclerotic(prevents hardening of arteries)
Cardioprotective(protectsthe heart)
Hypotensive (blood pressure lowering)
Hypoglycemic (anti-diabetic effect, helps lower blood sugar)
Anti-obesity (helps with weight loss)
Anti-arthritic (prevention of arthritis)
Anti-osteoporosis (helps prevent the loss of bone mass)
Anti-periodontic (prevents gum disease)
Anti-allergenic(prevents allergic reaction)
Anti-calculitic (prevents kidney stones)
Anti-pyretic (fever lowering)
Anti-neuralgic (reduces nerve pain)
Anti-vertigo (prevents dizziness)
Anti-glaucomic (prevents glaucoma)
Anti-cataract (prevents cataracts)
Pansystemic - has a synergistic effect on the whole body

My Beach Body Secrets

12 Easy Steps For Beach Ready Abs
Spring has arrived, bringing with it the promise of warm weather to come. You know what happens when the weather warms up?
People put on bathing suits. Are you ready to bare it all on the beach? If not, no worries, there is still time. Follow these 12 steps to get your abs beach ready:

Step One: Do Some Burpees. Can burpees really help flatten your abs? You bet. Incorporate a few minutes of burpees into your workouts to burn extra calories and tighten your core.

Here's how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

Step Two: Reduce Sodium. Did you know that salt causes water retention? Puffy skin is not going to make your abs look great in a bathing suit!

Take the time to pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker. Your six pack will thank you.

Step Three: Pick Up A Medicine Ball. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. The medicine ball is a wonderful tool to provide such resistance.

Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great on the beach? It's actually quite simple.

High fiber foods are nutrient dense and low in calories. This means that you'll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. Check out the high-fiber recipe for pasta salad below.

Step Five: Crank Out Some V-Sits. One of the most problematic areas for women, when it comes to baring it all in a bathing suit, are the sides of your waist, or obliques. This is partly because the sides of your abs are not challenged with traditional crunches and sit-ups.

Enter the oblique V-Sits. Target that problematic, muffin-top area with this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

Step Six: Eat Lots Of Lean Protein. Don't be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack.

Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.

Step Seven: Do Some Hanging Leg Raises. Now it's time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.

Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can't emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat.

Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don't give in to the initial cravings.

Step Nine: Do Some Mountain Climbers. Here's an exercise that is intensely cardiovascular while also working your core. Add these to your routine to really whittle down your waistline.

Here's how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you'll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.

Grains are full of insulin-spiking carbohydrates - the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven't run for a while, take it easy as you start, and gradually increase the intensity of your sprints.

Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

Step Twelve: Start A Professional Fitness Program. You wouldn't try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I'm here to get you into your ideal, fit body in the shortest amount of time possible. It's what I do, and I'm good at it.

Contact me about my tummy flattening programs that will get you those washboard abs that you're wishing for. Email me today to get started.


Why Do You Self-Sabotage?

How long have you been trying to lose those last 10 or 20 or 30 pounds?

Been awhile now, hasn't it?

You know how to lose weight - eat healthy and exercise - so why are you still living in a body that you're disappointed with?

In my experience, people hold on to "unwanted" pounds for very specific reasons. These reasons are on a subconscious level, which is where things get tricky.

Self-sabotage is your subconscious mind's way of protecting you.

Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.

Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings behind the scenes, keeping your goals just out of reach.

As long as your subconscious mind thinks that you are safer being out-of-shape then you'll be stuck.

Your most valiant efforts will be undermined by self-sabotage every single time.

But don't give up.

There's a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.

Once you turn the light on to that reason then it will no longer have any power over you.

So, lets dig around for your reason.

  • Do you believe... You don't deserve it? Has someone in your life made you believe that you aren't worthy of success? Or that they wouldn't accept you if you were more successful than they are?
  • Do you believe... Change is bad? It's common to fear the unknown, but this could very well be the reason that you're not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.
  • Do you believe...Success will bring loss? If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are you supposed to be the ‘screw-up'?
  • Do you believe...You're not capable? Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time diving into your own mind to discover why it is that you aren't meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves.

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.


Time To Create a NEW YOU in Just 3 Steps!

Are there things about yourself that you'd like to change?  Your weight, your habits, and maybe even your outlook on life?  We are trained to think that change is hard, that it takes time. But it really doesn't have to be.  I'm here to argue that lasting change happens in an instant.

I understand that this goes against mainstream belief. Most people believe that change has to be a struggle. We expect to try and fail numerous times before ultimately giving up or succeeding.  Think about this - how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to happen.

What is it in your life that you want to change? Do you have inches to lose? Do you have preventable diabetes? Do you have a pair of skinny jeans that you want to fit into?  What is keeping you from making this change in your life?

According to professional speaker and author, Tony Robbins, it's the preparation for change that takes time. In the end there's a single instant when the change occurs.

Here are the 3 steps to instantly create a lasting change and a new you.

Step #1:
Believe that SOMETHING must change. Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound good, or is living another day in your current body simply unbearable? In order to make a lasting change you must believe wholeheartedly that things must change.

Step #2:
Believe that YOU must change it.  It is vital that you take full responsibility in making the change rather than assigning responsibility elsewhere. Sure, others may help you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission - no one else can do it for you.

Step #3:
Believe that you CAN change it.  Don't let past failures get you down. The truth is that you are capable of amazing things when you put your mind to it. Believe that you are able to lose weight or to make any other positive change in your life.

Why do most people fail to make change stick? They rely on willpower. This works for awhile, but you'll soon revert back to what's comfortable. The solution?

Change what you are comfortable with.

People are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making big changes in your life. Start by contacting me for your no obligation fitness consultation. 

Remember, change happens in an instant.

Lose Weight When Eating Out

Temptations abound when you eat out. There are bread baskets, chip baskets, appetizers, and desserts. In order to maintain your healthy diet, you'll have to have a plan in place before arriving at the restaurant.

Here's how you stay on track while eating out:

  • Ask for a doggy bag right away when ordering: Automatically, you know that the portion sizes are going to be huge. Be proactive and divide your meal in half and put it in the "to-go" box BEFORE you begin your meal. This will ensure that you will not overeat. "Out of Sight/Out of Mind"
  • Don't eat extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.
  • Don't drink calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories.
  • Get it plain: Ask for sauces and dressings on the side to cut down calories.
  • Get healthier sides: Just because the grilled fish comes with a side of potatoes doesn't mean you have to get it that way. Ask for a side of steamed veggies instead.

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