I also offer individually tailored  nutritional counseling at a reasonable price. Read about My Services.

Exercising regularly doesn’t have to take up too much of your time each week. Instead you can get in a really awesome and stimulating workout in less and 30 minutes just two or three times a week that will rev up your metabolism, burn fat and build muscle. How is this possible? The key is intensity.

The Power of Exercise

When you work with me I will design an exercise program for you that will:

• take between 20-30 minutes to complete
• will include exercises that build strength in all areas of your body
• will keep your heart rate up
• will give you both a strength training and cardiovascular workout all in one
• will start at your own fitness level and work up to a level of badass
• will give you the results that you’re looking for plus many more that you may not expect like:
  • more energy
  • glowing skin
  • better sleep
  • less illness
  • able to handle daily stress better
  • easier menstrual cycles
  • feel happier

Fun & Challenging

When you work with me I will design an exercise program that includes:

• full body compound movements to work all muscle groups
• fun and stimulating types of movement that changes progressively to keep both your mind and body from becoming bored
• both traditional and non-traditional types of equipment such as:
  • dumb bells
  • kettle bells
  • medicine balls
  • BOSU ball balance training
  • sandbags
  • body weight resistance

Badass Nutrition

To really see a big difference in your body composition, to lose excess fat and see muscle definition, you must also include in your journey towards badass-ness a healthy meal plan. You must find the right foods that are both enjoyable to you and foods that will propel you towards optimum health. You must also find the right balance between eating foods that will give your body all that it needs to thrive and finding the right amount of foods that your body actually needs.

When you work with me I will design a meal plan that:

• will be customized for specific needs
• will be customized for your daily caloric needs
• will include your specific food preferences that are both healthy and enjoyable to you
• will include meals and recipes that are easy to prepare
• take into consideration your daily schedule to fit your needs
• will address any health concerns or matters that you are currently dealing with in order to see the whole picture of your individual health

Eating in this way will allow you to really reap the full benefits of living a healthy lifestyle in order to become the badass that you were meant to be. It is all the more important to incorporate healthy eating into your fitness program since exercising a body that is lacking in nutrients and vitamins will taxing on a body that is trying to build muscle and burn fat.

Know This

The full experience of being badass means to corporate both of these elements. You can’t out train a bad diet. To really be a badass and to know the vibrancy of badass-ness you must learn how to make both exercise and nutrition a regular part of your life, something that you eventually won’t have to even think much about because they will both be a regular part of your daily routine. Granted, it takes time and effort to get to this point, but stick with me and you’ll be on your way to badass-ville with a license to live the badass life you were meant to live.

Although every person is different and has different tastes and preferences,
here are a few guidelines to get you started that everyone can benefit from:

1. Eat 6 small meals each day

It is necessary to eat frequent yet smaller “mini-meals” throughout the day in order to
keep your body fueled and to ward off temptations that can prey on hunger. If you are
on the go a lot then find healthy unprocessed snack foods to take with you or pack a
small cooler.

2. Eat every 2 to 3 hours

This time frame will vary from person to person depending on their needs and
schedule but going any longer than 3 hours between meals can cause you
to become over-hungry and the temptations for nutritionally poor foods becomes
greater.

3. Eat a combination of lean protein plus complex carbohydrates at each meal

And not necessarily meat and bread. Protein sources can also mean nuts and beans to
chicken and tofu. And the very best of complex carbohydrates are the king of nutrients
fruits and vegetables.

4. Drink lots of water

The old standard of drinking eight 8-oz glasses of water is a good start, but
to really flush toxins out of your body, see clearer skin, improve your mood

and feel your best more is probably better. Drink mostly water throughout

your day, especially first thing in the morning and after exercise, and you’ll really see a difference.

5. Depend on fresh fruits and vegetables

For complex carbs, fiber and as a healthy substitute for sugar.

6. Eat foods that are minimally processed

Not refined, over-processed, chemically charged foods.
It might be helpful to consider when you’re purchasing packaged foods if the product
includes foods that are just packaged in the factory, but not actually made in the
factory. Minimally processed foods, like natural nut butter for example, are
acceptable.

7. Try to eat grains only after exercise

After exercise is when your body will use grains as fuel

instead of storing it as fat, either whole grains
or a more processed grain although whole is always better.

8. Choose lean protein

From poultry, fish, dairy, nuts and beans.

9. Eat healthy fats every day

Choose from fish, healthy oils like coconut and olive, nuts, and seeds. You don’t get
fat from healthy fat, you get fat from man made fat (trans fat and margarine) and sugar.

10. Never miss a meal, especially breakfast

Eat breakfast like royalty and smaller meals throughout the day.

11. Stick to reasonable portion sizes

Learn what portion sizes actually look like on your plate; you may

be surprised!

Avoid These

• Over-processed, refined foods. (Limit or avoid fast foods.)
• Chemicals and preservatives. (Foods with ingredients you can’t pronounce.)
• White flour.
• White sugar.
• Artificial sugars.
• Man-made trans fats.
• Alcohol– avoid or minimize intake.
• Calorie-dense foods with little or no nutritional food value.
• Unnatural, processed foods especially simple sugars and man-made, unhealthy fat mostly from carbohydrates is what makes us fat and diseased.

Things to Remember

1. The older we get the more muscle tone we lose. Strength training will stop that.
2. When we strength train we add lean muscle mass to our body. This lean muscle mass burns more daily calories even when the body is at rest. That is why adding muscle is the best way to lose fat, as well as eating an optimal diet.
3. And remember the golden rule for finding your inner badass through nutrition: Eat foods that are beneficial and that will serve a healthy purpose towards your body, saving the empty calories as an occasional treat, and your body and mind will be sure to reap the benefits!