John Scot Success Story

John Scott

/in , , /by

John Scot Success StoryMy weight loss and physical fitness journey started 15 years ago. I was turning 30. I was going grey. What wasn?t turning grey was attempting to go away. I was diagnosed with incredibly high blood pressure. And I was significantly overweight. Needless to say it was a traumatizing time in my life.

As I was pondering what to do with all this stuff in the gym I had joined I had the good fortune to receive a phone call from Greg Drab who was calling my office regarding a product I administer. It was just luck that I was covering the phones that day. I?m pretty sure I answered his questions but I also made an appointment to become a client at Advantage.

That phone call was ten years ago and I now know how to properly use the gym and I really enjoy it. It is my morning coffee and de-stressor. I went from being a lifelong fat guy to an athlete. Through the guidance of Greg and his team of coaches I have done all kinds of things that I would not have done before such as a Triathlon, Tough Mudder or the Men?s Health Urbanathlon. I find the challenge of training for these events to be incredibly fun and have made some great friends along the way.

What I like the best about Advantage is the fact that it truly is a judgment free zone. People come in all shapes and sizes and many different capabilities combined with our own fears and idiosyncrasies. None of that matters at Advantage and it truly made a difference with me as I now feel very comfortable working out and competing with some amazing athletes who would have intimidated the you know what out of me in the past.

So now at 45, I am in the best shape of my life. 30 days made it a habit. 15 years later it?s a vocation!

hummus recipe

Recipe of the Month: Festive Hummus

/in , /by

While the red and green speckles give this homemade sun-dried tomato and basil hummus a jolly look, it?s the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks.

Yield: 12 servings

Here’s what you need:

  • 1 (15 oz) can garbanzo beans
  • 1 tablespoon tahini
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon water
  • 2 garlic cloves, mashed
  • ? teaspoon salt
  • 2 teaspoons soy sauce
  • 4 sun-dried tomatoes
  • ? cup basil leaves

Throw all the ingredients into a food processor and combine until smooth.

Nutritional Analysis: One serving equals: 55 calories, 2g fat, 6g carbohydrate, 2g fiber, and 2g protein.

Fitness Mistakes to Avoid

5 Fitness Mistakes to Avoid

/in , /by

Stroll through any gym and you?ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy.

Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you?ll put yourself on the fast track to results.

Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren?t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won?t force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you?ve been doing the same exercise routine as long as you can remember?if it isn?t broken then don?t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don?t warm up

Most people consider warm up time to be wasted time?they?d rather jump right into the heart of the routine. What they don?t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren?t concentrating on the exercise, or you?re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you?ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn?t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness.

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

Don?t know where to start when it comes to exercise? That?s where I come in.?Call or email me today and we will get you started on the exercise program that is right for you.

pancakes

Recipe of the Month: Fast Apple Ring Pancakes

/in , /by

These apple ring pancakes are gluten-free and higher in fiber than traditional pancakes. It’s pretty awesome to be able to enjoy a pancake and still see results! Just exercise portion control and skip the syrup.

Servings: 6

Here’s what you need…

  • ? cup coconut flour
  • ? cup flax meal
  • 2 dates, pitted
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • ? teaspoon ground nutmeg
  • ? teaspoon sea salt
  • ? banana
  • 1 cup coconut milk
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 2 teaspoons lemon juice and zest
  • 3 green apples, washed, cored, and cut into six slices
  1. Preheat a pancake griddle and lightly grease with coconut oil.
  2. Combine all the ingredients, except the apple slices, in a food processor and mix until fully combined. Pour the batter into a shallow bowl.
  3. Dip each sliced apple ring into the batter, and rub to fully cover it. Transfer to the preheated griddle and cook as you would a regular pancake. Repeat with all of the apple slices. Serve with a little sprinkle of cinnamon. Enjoy!

Nutritional Analysis: One serving equals: 258 calories, 12g fat, 90mg sodium, 32g carbohydrate, 9g fiber, and 6g protein.

10 Min Workouts

The Truth About 10-Minute Workouts

/in , /by

The latest trends in fitness are leaning toward the ?shorter is better? philosophy?but do dramatically shortened workouts really get the job done?

No one can deny that the days of spending hours running, biking or doing any other number of slow, cardio-based exercise sessions (Jazzercise anyone?) are long gone. We simply don?t have the time, and have come to realize that these long, drawn out workout sessions don?t give us the best return on our time investment.

But how much of this desire for short, efficient workouts stems from shortened attention spans or just plain laziness? Is there true science behind the claims that 10 minute workouts deliver results?

In fact, there is a slew of new research that points to the true benefits of short, intense bursts of exercise.

This is great news for all of us with hectic schedules, especially during these crazy holiday months. Short, intense workouts are manageable and even enjoyable.

Here are the top 3 reasons that 10-minute workouts are worth your time?

#1. It Burns Fat

Multiple studies have proven the effectiveness of both Tabata and HIIT exercise sessions. These techniques take short bursts of activity and create a heart-pounding workout in 10 minutes or less. The key to making these workouts as effective as possible is to crank up your intensity to the max.

#2. It Makes You Happy

We all know that exercise releases endorphins, which makes us feel oh-so-good in the aftermath of a great workout. But don?t fret if you only have 10 minutes to exercise, studies have shown that an intense 10-minute burst of exercise is enough to get those feel-good juices flowing.

#3. It Protects Your Heart

According to researchers in the Journal of the American College of Cardiology, people who get just 7 minutes of intense exercise each day are 45 percent less likely to die from heart disease. It?s also worth noting that people who maintained their exercise routine for six years or longer saw the greatest benefit.

I hope that I?ve convinced you of the value of an intense, 10-minute workout. In this busy holiday season it?s so crucial to our health and physiques that we make time to exercise ? even if it?s just 10 minutes.

Call or email me today to get started on a fat loss program that that will make all of your fat loss dreams come true in the New Year. Make 2015 your best year yet!

Tropical chicken salad

Recipe of the Month: Tropical Salad with Teriyaki Chicken

/in , /by

This salad is fun and full of flavor, made with nutrient-packed microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fiber.

Servings: 6

Here’s what you need…

  • 4 organic, free-range chicken breasts
  • ? cup Organicville Island Teriyaki Sauce
  • 1 large yellow onion, cut into 1/2 inch slices
  • 1 cup almond meal
  • Dash of salt
  • ? teaspoon garlic powder
  • 1 cup coconut milk, full fat
  • 1 omega-3 egg
  • 4 cups organic micro greens or mixed greens
  • 1 fresh, ripe organic mango, sliced
  • 4 tablespoons organic goat cheese, crumbled
  1. Rinse the chicken breasts. Place in a large ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place in refrigerator for at least 30 minutes. (Do it overnight for even better flavor!)
  2. Preheat oven to 400? F. Lightly grease a baking sheet with coconut oil.
  3. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg.
  4. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet.
  5. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes.
  6. Heat a grill pan and lightly coat with coconut oil. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle.
  7. Remove chicken from heat and slice.
  8. Prepare each plate with a pile of micro greens, sliced mango, goat cheese crumbles, a few onion rings and then top with teriyaki chicken.

Nutritional Analysis: One serving equals: 366 calories, 2 g fat, 268 mg sodium, 23 g carbohydrate, 4 g fiber, and 40 g protein

turkey soup

Recipe of the Month: Simple Turkey Soup

/in , /by

Make this wholesome, quick meal at home tonight. It?s high in fiber, packed with protein and tastes quite comforting and delicious. Enjoy the leftovers as a quick lunch or as tomorrow?s dinner.

Servings: 8

Here?s what you need…

  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 bunch of carrots, chopped
  • 2 onions, chopped
  • 1 bunch of celery
  • 1 fennel bulb
  • 1.3 lbs lean ground turkey
  • 4 cups veggie broth
  • 1 (14.5 oz) can stewed tomatoes
  • 4 ears of corn, kernels sliced off cob
  • 3 tablespoons tomato paste
  • 2 teaspoons dried basil
  • Dash of salt and freshly ground pepper
  1. In a large skillet heat the olive oil. Add garlic. Add chopped carrots, cover for 5 minutes. Add onions, celery and fennel. Saut? until soft.
  2. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
  3. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.

Nutritional Analysis: One serving equals: 274 calories, 6 g fat, 480 mg sodium, 34 g carbohydrate, 10 g fiber, and 21 g protein.

How to eat now

TIME Magazine: How to Eat Now

/in , /by

Eat at home because it?s good for you, it?s good for your family and it?s far easier than you think, says best selling food writer Mark Bittman, in a recent TIME?s cover story.

In today?s fast paced world we consume over 30% of our daily calories away from home. These less-than-wholesome calories are accumulating around our waists and draining our bank accounts.

So why do we eat out and shun the kitchen? Simple: convenience. We don?t have the time to toil away over a hot stove. However, evidence is mounting that we are paying big for the so-called convenience of outside food.

Obesity related diseases are on the rise, as are the number of folks who are just plain unhappy with how their bodies look and feel. Cooking at home seems to be the first step in our road to healthier bodies.

Here are the top 5 reasons that you should starting cooking and eating at home?

Reason #1: It?s Good For You

Hyperprocessed foods are harmful to our health, and that?s exactly where you?ve been getting the bulk of your calories. Even restaurant food that contains fresh produce, chances are high that the produce is not organic, or local or non-GMO. Most of us are eating less than half of the recommended amount of fiber, fruit and vegetables, which eating at home could quickly change.

Simple meals made at home with fresh produce and organic meats or eggs are nutritionally superior to over-flavored, over-processed restaurant food. Not to mention the high calorie beverages and starters that so often accompany a restaurant meal. When you eat at home you take in more nutrient-dense calories that are higher in fiber.

Reason #2: It?s Far Easier Than You Think

Eating out so often has conditioned our concept of a meal to be one with complicated flavors and accompaniments. This misconception has made us fear the kitchen. But I urge you to reconsider.

Meals made at home need not mirror those ordered in restaurants. On the contrary, simple is better when it comes to home cooking. Plan your entire meal around a couple of pieces of fresh produce and a wholesome, lean protein. No need for complicated sauces or sides ? these are where the harmful calories hide anyway.

Reason #3: It Costs Less

Fresh, simple ingredients do not cost much. Especially when compared to the cost of prepared meals. Bittman?s advice on ingredient shopping is to, ?Buy what you can afford, and cook it yourself. Rice, beans, bacon, salad, bread ?few things are cheaper than that.?

Shopping the perimeter of the store is always a good plan. Here you?ll find the fresh produce, meats, dairy and seafood. Venture into the aisles for oils and spices to compliment the fresh ingredients.

Reason #4: It Is Preventative Medicine

In the US the annual health care expenses related to obesity is $150 billion, according to the Center for Disease Control and Prevention. Worldwide this number is over $1 trillion annually. These numbers are staggering, and sobering when you think of all the individual lives that are being negatively impacted by obesity.

Rather than waiting for you and your family members to experience the health risks related to obesity, start your own mission to cook simple meals at home and redirect your future. Remember the words of Benjamin Franklin, ?An ounce of prevention is worth a pound of cure.?

Reason #5: It Reduces Body Fat

Eating at home is also one of the best ways to reduce your body fat. Bittman states that meals eaten at home contain an average of 200 calories less than meals eaten out. Let me tell you, a reduction in 200+ calories per meal will quickly translate to pounds lost!

Start today, and don?t be afraid to start small.

Pick one meal that you?ll make at home either today or tomorrow, and write down your simple menu and grocery list. You could start with the Simple Turkey Soup recipe below.

And let?s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.

Call or email me today to get started on a fat loss program that really works.

Breakfast cookies

Recipe of the Month: Breakfast Cookies

/in , /by

Yes, these cookies make an acceptable, wholesome breakfast! You?ll notice that there is zero sugar added to these cookies ? the sweetness comes from banana and applesauce. Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you?ll have instant breakfasts for days to come afterwards.

Servings: 20

Here?s what you need…

  • 3 ripe bananas, mashed
  • ? cup unsweetened applesauce
  • 2 tablespoons coconut oil
  • ? cup golden raisins
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • ? cup coconut flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • ? teaspoon sea salt
  • Optional, scoop of vanilla protein powder
  • ? cup unsweetened shredded coconut
  • ? cup sliced almonds
  • ? cup unsweetened, dried berries
  1. Preheat the oven to 350? F. Line a baking sheet with parchment paper.
  2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
  3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
  4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
  5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.

Katelyn

/in , , /by

I have always been one to struggle with weight loss but I have also been the one to procrastinate. My main goal for coming to Advantage was to lose weight for my wedding. I started working out about five months ago, right about the time I tried on my wedding dress for the first time. Unfortunately my dress didn?t fit but with the help of all the amazing trainers, they really pushed me to strive for my goal of losing the weight. I went about a week ago for my final fitting, knowing I had lost eighteen pounds and the dress fit perfectly!

I also race motocross and I have noticed a drastic change in my riding. I usually get tired after about four laps, but now I can actually finish a race without being completely exhausted.

I never really enjoyed working out, because I never really knew what I was doing. Now that I have someone to motivate me and teach me, I really enjoy it. Even after my wedding I am going to continue with my workouts, so I can focus on my goals for racing next year. Thank you to everyone at Advantage Personal Training for motivating and helping me strive for my goals!