Body = Fit Mind
By: Debi Silber (The Mojo Coach)
We all know the physical and physiological
benefits of regular exercise-reducing our risk for disease, creating
a lean, fit, toned body, improving our quality of sleep, greater
energy, vitality and so much more. However, working with hundreds
of clients for twenty years, I’ve seen time and time again
another incredible yet often overlooked benefit from regular and
consistent exercise…the link between a strong body and a
Here are just a few of the ways
this link occurs:
Regular exercise gives us a sense of control. When so many things
are out of our control, we can become anxious, agitated, stressed
and uncomfortable. Exercise is something within our control in
the way we exercise, the level of intensity we put in, how often
we exercise and the results we receive. Gaining control in certain
areas of our life reduces anxiety while giving us a greater sense
of order and routine. This creates the sense that we’re
living proactively, where we’re creating the life we want
vs. living reactively where we’re reacting to life happening
• Exercise gives an increased
ability to focus and concentrate. Because exercise encourages
more restful sleep and clarity, we wake up sharper, refreshed
and energized vs. fatigued and lethargic. Those are qualities
that give us an edge and advantage in business as well as life.
We have better retention; getting more from what we read, hear
or see. We’re also able to react more quickly whether it’s
an immediate business decision that needs to be made or a life
threatening response that needs to be acted on. Through regular
exercise, our reflexes are quicker and sharper.
• Exercise impacts the way
we carry ourselves. Through regular activity, our posture improves,
we hold ourselves straighter and with more confidence. This increased
confidence impacts the way we move, our body language even our
stride. How does this translate? To others we’re seen as
being more competent, confident, successful and trustworthy.
• Our image. The better we
feel, the more interest we often have in conveying that healthy
image through the way we dress, speak and move. With an improved
image, we may want to dress better and take better care of ourselves
physically/mentally/emotionally/spiritually while giving ourselves
the self-care we need to nourish our body and mind.
• Self-love. The more we
love ourselves, the greater capacity we have to love others. Giving
ourselves the gift of fitness shows ourselves we’re worth
the time and effort it takes to achieve a healthy and fit body
and the result of our self-love benefits all within our care and
• The qualities we have.
When we exercise regularly, it demonstrates qualities such as
consistency, persistence, commitment and dedication. How does
this help us in business? When someone looks to do business with
someone and they see that they have these qualities when it comes
to fitness and health, they may subconsciously assume that they
have those same qualities when it comes to doing business as well.
Wouldn’t you want to work with someone who feels a strong
sense of dedication and commitment when they’re doing work
or are in partnership with you?
• Less stressed. This happens
in a few ways. One is through the rhythmic movement of aerobic
activity (ex: walking, running, etc.) Thoughts that have been
sitting on the back burner have an opportunity to be brought to
the surface and thought through, similarly to one of the many
benefits of meditation. A reduction in stress also happens through
high intensity physical activity (ex: interval training, bootcamp
classes, kickboxing, etc.). High intensity activity or punching/kicking
like the kind in a kickboxing class can let out all the steam
from a frustrating day.
• Confidence. When we show
ourselves that we’re committed to taking care of our bodies,
it increases our confidence. This improved confidence may be just
what we need to feel confident enough to try something else out
of our comfort zone whether that means seeking out new relationships
or exploring other personal or professional opportunities.
• Improving our quality of
life. As we age, daily activities we take for granted now become
more difficult if we fail to preserve our strength and health.
Things like walking, taking the stairs, carrying packages, tying
our shoes and even getting out of bed require muscular strength
and flexibility. Preserving our independence, dignity and pride
can often be achieved by preserving our strength.
• A healthy way to self-medicate.
Exercise floods the body with “feel good” chemicals
and endorphins. This is the same feeling that non-exercisers may
try to achieve through other self-soothing and self-medicating
behaviors like overeating, compulsive shopping, drinking, smoking,
taking drugs or getting involved in reckless behavior.
• A healthier perspective
and improved emotional outlook. Because of the mental and emotional
benefits of regular and consistent activity, a healthier and more
positive perspective and emotional outlook typically emerges.
Just try to be as angry or upset about a situation after a rigorous
exercise session or a beautiful jog on a gorgeous running path.
• Greater emotional strength
and a way to reduce symptoms of depression. Because of the power
of exercise from the endorphin boost to the improved confidence,
greater sense of control and so much more, exercise can help to
combat and alleviate symptoms of depression. In fact, studies
are showing that many health professionals including those in
the fields of mental health who have incorporated exercise into
their work with depressed patients have reported positive results.
• Exercise makes us feel
good. After all, isn’t that what we’re after?
Over the years, I’ve worked
with so many people who wanted to improve their physical strength
so they can gain the “mental muscle” needed to come
back after a crisis, illness, tragedy or trauma. Whether recovering
from a disease, choosing a new professional path, getting back
in the game after a divorce or bouncing back from a setback, I’ve
seen countless times how a strong body leads to a strong mind…and
how exercise is one of the most powerful means to get there.
Debi Silber, MS, RD, WHC, FDN The
Mojo Coach®, founder of http://www.TheMojoCoach.com
is a leading health, fitness, wellness, lifestyle, self-improvement
expert and THE secret behind some of the healthiest, most dynamic,
energetic and successful people today. Sign up for Debi’s
deep dive video training series including “The 8 Habits
of the Healthy, Happy and Successful”, her proven “One
More” strategy, receive your own Lifestyle Success Tracker™
and so much more!
Questions to Take the "Pain" Out of Finding the Right
Your Aches and Pains by:Airrosti Rehab Centers
In today's complicated healthcare
environment, choosing the right doctor can be a difficult, tedious
and often frustrating process. With the multitude of clinical
providers and specialties, it can be challenging to narrow the
field and find a provider with the right mix of specialized training,
specific expertise and commitment to patient care and satisfaction.
Finding the right provider can
be especially challenging when it comes to soft tissue and join
pain and injuries. Because, although there are certainly agreed
upon clinical guidelines for evaluation, testing, and imaging
throughout the healthcare industry, these guidelines are not widely
followed. Many physicians are overworked and overscheduled, unable
to devote the one-on-one time with each patient necessary to fully
evaluate and accurately diagnose the source of pain or injury.
Others are simply not current on the latest evidence in musculoskeletal
best practices and standardized clinical guidelines.
The result can lead to an overprescription
of pharmaceuticals, costly imaging and diagnostic tests and even
premature surgeries. Additionally, without proper diagnosis and
treatment, many conditions are never fully resolved-leading to
a lifetime of chronic pain and reoccurring injuries.
EVALUATING YOUR PROVIDER:
The 5 Ts of Exceptional Musculoskeletal Care
Since many people lack a framework to even begin to discuss these
issues with their healthcare provider, a set of questions is being
provided here to help. These can serve as a starting point for
a productive dialogue with your doctor when it comes to common
aches, pains, and injuries.
1. TIME: Does
the provider spend an adequate amount of time gathering pertinent
information to decipher the true nature of the injury and establish
a tailored treatment plan?
2. TESTING: Is
the provider an expert at utilizing current clinical guidelines
for non-invasive, functional, orthopedic, and neurological testing?
Are these used during the evaluation process to render a clear
and accurate diagnosis?
Is the provider knowledgeable of the current evidence-based clinical
guidelines and diligent in the application of these procedures
throughout the treatment process?
Does he/she recommend the safest and most conservative treatment
options be explored before moving on to more dangerous, invasive,
and costly procedures?
Does your medical provider work
in an integrative and inter-disciplinary environment that allows
for the full spectrum of treatment options appropriate for your
4. TRACKING: Does
the provider diligently track clinical outcomes to ensure quality
treatment and document success rates from every case? Does the
provider allow access to these results to both the patient and
5. TRAINING: Has
the provider completed additional post-doctoral training in musculoskeletal
conditions through certifications, residency, or fellowship training
to remain knowledgeable about the most current developments in
Due to the complex nature of musculoskeletal
injuries, a thorough and time appropriate examination by a medical
professional is necessary to ascertain the true cause of the pain
as well as other contributing factors. Evaluating your provider
according to the 5 Ts listed above will help ensure your doctor
will utilize necessary and appropriate treatment options to get
you back on the road to recovery-quickly and safely.
Owner of 360 Fitness For Life & Health, LLC.
Trapani is the Owner and Operator 360 Fitness For Life & Health,
LLC. He holds certifications with NSCA-CPT, NSCA CSCS, KBC Level
One & FMS Level One. Pete is a graduate of Washington University
in St. Louis, a U.S. Army Veteran and is working toward the completion
of a MPH (Master of Public Health) at the University of Missouri.
He is an approved Continuing Education
provider for NSCA, NASM, and ACE and is pending approval from
AOTA (American Occupational Therapy Association) and NASPE (National
Association for Sports and Physical Education). He provides professional
development workshops for classroom and PE Teachers, Occupational
Therapists, and Fitness Professionals (CEC,CEU) on various topics:
central nervous system approach to movement, exercise, fitness,
personal training, strength and conditioning, active classroom
learning, and physical education programming. Pete provides personal
training and strength and conditioning services in home and on
Pete is currently assisting with
and is a contributor for a pilot study with Washington University
in St. Louis entitled “The Effects of Makoto Arena Intervention
On Motor Skills and Executive function In Children With and Without
Autism Spectrum Disorders”. Phase two of the study will
start in January 2013. Washington University will present the
findings at the annual AOTA (American Occupational Therapy Association)
in April 2013.
Pete believes that active gaming
or exergaming equipment can be used effectively by fitness, health,
education and wellness professionals. The Makoto Arena and the
Sportwall are two active gaming products that have been studied,
tested and integrated into many allied health professional, personal
training, and strength and conditioning programs. When used to
their full capacity, these exergaming/active gaming products can
be utilized as a gateway to other traditional play, games, sports,
therapeutic, and fitness activities.
Pete is a proponent and advocate
for the use of unstructured play and games. Dismayed about the
diminished role they have taken in our children’s lives
in this age of technology and video games, Pete incorporates play
and games into his exercise and fitness programs. He also speaks
to audiences about how they can be used as tool in the battle
against obesity and how adults can integrate play into their workouts.
Pete firmly believes that movement
and exercise play an important role in our lives. “Once
we stop moving, our central nervous system and body begin to atrophy”.
Plasticity, or neuroplasticity, is the lifelong ability of the
brain to reorganize neural pathways based on new experiences.
As we learn, we acquire new knowledge and skills through instruction
or experience. In order to learn or memorize a fact or skill,
a motor skill, or any movement, there must be persistent functional
changes in the brain that represent the new knowledge. Exercise
and movement are a crucial to the continued molding of our brain.
Summer Body HIIT:
30 Minute Jump Rope & Strength Workout
By Dana Lee at RealFit.tv
This is the 2nd Jump Rope HIIT challenge on
RealFit.tv. Although, you don't NEED a rope for this one.... You
can substitute high knees or a jog in place (or squat jumps if
you really want to push it to the max!). This interval is designed
so you get your heart rate up for maximal calorie burn during
the jump rope segment, then switch to strength work to build the
muscle & burn the fat.... which is why I call this the Summer
Body Jump Rope & Strength Workout - It's the end of April,
start NOW! Total body gets it done faster & I burned 400 calories
by the end of this sucker!
You'll need a pair of dumbbells on the heavier
side - I use 10lbs. & You'll need 1 even heavier than that
- I use 15lbs (or you can use a kettelbell if you have one) +
a mat & of course your water bottle & towel.
You may want to start with 5's & an 8 pounder,
go through it once, then you'll know if you can handle more -
with proper form.
10 Reasons to Bring Exercise Outdoors by: Nancy Bruning (MPH, founder of Nancercize)
all pretty much know what a good idea it is to get people up and
moving. But it’s not always that easy to get started or
to maintain motivation. In 2003, I “discovered” the
extra benefits of bringing exercise outdoors. As a child, I wove
activity into my life naturally, by playing outside. What I learned
is that children know what a lot of us have forgotten—being
outdoors is a natural place to get moving and enjoy ourselves
in the process.
Whether you’re an elite athlete
or a couch potato who wants to firm things up, whether you’re
training for a marathon or hoping to be able to make it all the
way up the stairs one day, and whether you’re a trainer
or trainee, the outdoors offers endless possibilities and many
advantages over indoor exercise. Here are my top 10.
1. It feels more like play and
freedom. Were you one of those kids who was always begging for
“five more minutes” of play time? Being outside gives
you a sense of freedom and “escape” that makes you
want to linger and do more. In fact, studies show that people
who exercise outdoors feel like they are making less effort, and
say they are more likely to come back for more.
2. It takes less time. Here’s
the usual gym scenario—get there, change, work out, shower,
change, get back home or to the office. You can usually get to
and from a local park in few minutes and depending on your workout
and the temperature, may not need to wear special clothes or take
a shower after. And thanks to today’s comfortable casual
styles and miracle fabrics, your “work out” clothes
can double as your “work” clothes.
3. It’s free. These days,
who doesn’t like the word “free”? Parks and
outdoor spaces generally cost nothing to use, beyond the taxes
you’re already paying. So, why not take advantage of something
you’re already paying for? If you’re a trainer, your
local parks department might charge you a small fee to use the
public park as your place of business. But anyone can go out on
their own with a small group to enjoy the free Green Gym right
outside their door.
4. It’s more relaxing and
restorative –physically and mentally--than indoors. Don’t
you just feel better and more relaxed outside? This is not your
imagination. Spending time in nature increases feelings of well-being
and revitalization while improving your critical thinking and
memory. On the other hand, being in nature decreases feelings
of anger, depression, aggression. Being in nature makes you smarter
and nicer -- no matter what your age—from kindergarten to
5. It’s better for your health
and well-being. Many studies have found that exposure to natural
light boosts pleasure-inducing endorphins in your brain. Our bodies
make vitamin D when exposed to sunlight, and we evolved spending
lots of time outdoors. Today, we spend almost all day indoors,
but every tissue in the body—not just our bones--has receptors
for vitamin D. We need vitamin D to be healthy, but many people
are deficient, especially those who don’t live near the
6. It’s family-friendly.
It’s a snap to bring the whole family along to a park or
other outdoor area--and you won’t need childcare. Why not
do your own playing around instead of just sitting on the bench--some
simple exercises and stretches--while the kids are in the playground?
Get together with a group of other parents for more hilarity and
motivation. Outdoor exercise makes you visible and sets a good
example for our kids, encourages meet ups with neighbors and broadens
7. It’s couples-friendly.
Turn off your screens and take a walk or a jog together in your
neighborhood park. Sit on a bench and do some dips. Turn around,
do some push-ups. Now, sit with your soles together and grab each
other’s hands and stretch. Giggle a little. Then, have a
nice picnic. See? That wasn’t so terrible, was it?
8. It smells better than the gym.
Hmmm . . . flowers and fresh air . . . or the stuffy sweaty gym?
No brainer, I think. By the way, the Environmental Protection
Agency (EPA) says indoor air can be from two to a hundred times
more polluted than outdoor air? Have you heard about all the germs
that you can pick up in a gym. On the other hand, “clean
dirt” is good for you.
9. It’s quieter than the
gym. I don’t know about you, but I’ve had it with
gym music and clanging weights. A lot of people love to run outdoors
to their favorite music, but why not just enjoy the peacefulness
of a park, garden or riverside path? It’s whole other experience
to exercise to the accompaniment of birdsong, squirrel chatter
and antics, and the leaves whispering in the wind.
10. It’s better for the environment.
Outdoor exercise is often “green exercise”—the
only fuel you burn is calories, and you don’t use up resources
to produce equipment. You don’t need weights or machines
or other equipment to get a great outdoor workout. You can do
dozens of different exercises and stretches just using park benches,
or walls, and anything else that’s in the environment. Since
a park is usually closer than a gym, you can walk or bike there,
instead of burning fossil fuel. It’s a great way to get
to actually know your surroundings, rather than just driving through
them, and cultivate your appreciation of nature and all of life.
There you have it—how to
double your pleasure and benefits of exercise by adding nature
to the mix. The secret of health and happiness could be just outside
for ideas about how and why to exercise in nature, plus a free
video that shows you how to use park furniture as exercise “equipment.”
In this demonstration, CIA Chef Bill Briwa
makes a healthy vegetable salad sure to stand out on your menu.
Chef Briwa balances the flavors of this fresh and delicate salad
with a sweet tarragon vinaigrette, creamy and tangy goat cheese,
and nutty toasted almonds.
(Recipe provided by The Culinary
Institute of America)
Green beans, blanched - 1 lb.
Almonds, sliced, toasted - 3 oz.
Cherry tomatoes, halved - 1 pt.
Goat cheese - 4 oz.
Pickled Red Onion (recipe follows) - ¼ cup
Champagne vinegar - 1/3 cup
Shallots, minced - 1 ea.
Dijon mustard - 1 Tbsp.
Tarragon, chopped - 2 Tbsp.
Extra virgin olive oil - 1 cup
Parsley, fresh flat leaf, chopped - 1 Tbsp.
Salt and pepper to taste
1. Soak the shallots in the
vinegar for 10 minutes to temper their pungency. Add the Dijon
mustard to the vinegar mixture and combine using a whisk.
2. Whisk in the olive oil, slowly,
to form an emulsion.
3. Add the chopped tarragon and
season with salt and pepper.
4. In a large mixing bowl, add
the beans, tomatoes, almonds, and the goat cheese, which should
be added in small almond-size pieces. Add the vinaigrette and
toss gently to combine. Season with salt and pepper to taste
5. Transfer the salad to a serving
bowl or individual plates, topping with the chopped parsley, chopped
almonds, and the pickled red onions. Serve at room temperature.
Note: The almonds provide texture contrast with the green beans
and the goat cheese. The “soft” flavors of the other
components allow the flavor of the almonds to come through. Use
a slightly dry goat cheese so it breaks up evenly when the salad
Culinary Institute of America The Culinary Institute of America
(CIA) is a private, not-for-profit college dedicated to providing
the world's best professional culinary education. Excellence,
leadership, professionalism, ethics, and respect for diversity
are the core values that guide our efforts. We teach our students
the general knowledge and specific skills necessary to live successful
lives and to grow into positions of influence and leadership in
their chosen profession. (Support
the Culinary Institute of America)
lost 120lbs over 18 months By: Dr. Frank Bizousky
As a family
practice physician I have read about every diet book that exists
today and there are many. I have unsuccessfully tried many
diets myself as I had a weight problem myself for 18 years. I
did quite a bit of yo-yoing. Through a slight variation of the
"caveman" diet I was able to lose over 120 pounds over
18 months including exercising 7 days a week with this diet. Many
of my patients have lost over 50 pounds with this diet. I no longer
call it a diet ......it is simply the way I eat now.
The following is a quick summary
of the "caveman" or paleo diet:
Foods to avoid:
- anything with flour and/or sugar including bread, crackers,
cereals, noodles, pasta, and basically any type of processed
- no sugar and preferably no sugar additives
- nothing canned, no processed meats such as sandwich meat, hoy
- lean meats, chicken, pork or fish
- fresh(preferably organic) fruits
- fresh(preferably organic) vegetables low fat milk and milk products,
- drink 8 glasses of lemon water a day with this
- healthy oils like olive oil, canola oil
- You will lose weight with this diet coupled with a sensible
- You will feel much better with more energy throughout the day.
Cutting out preservatives and
food additives reduces your cancer risk.
This is a perfect diet for diabetics.
Very good for your cholesterol numbers (LDL will drop...HDL will
An easy way to remember this is
to stay on the perimeter in the grocery store......go to the fresh
fruits and veggies, then walk around the edge
to the fresh meats, chicken, fish area....then to the eggs and
milk. I did a slight variation of this diet in that I cut out
red meat and ate only chicken and fish.
I hope this is helpful. I am preaching
this every day in my office!!
Health & Fitness
a Million Dollars Enough?
by: Frank Rotella (Financial Advisor with LPL Financial)
you left $1 million to your family in the form of a life insurance
policy’s death benefit, would it be enough? You may be surprised
at the answer.
A Quick Case Study:
Tom and Susan are a married couple
• A $200,000 mortgage
• Annual incomes of $60,000 each
• Two children, ages 2 and 4
In the event Tom or Susan should
pass away, they want:
• To provide for their children’s education
• Their family to be able to pay off all expenses and debt
• Their family’s standard of living to remain the
• The surviving spouse to retire comfortably
Upon the passing of one spouse,
the other spouse receives the $1 million benefit. Subtract from
that the mortgage, college costs of $95,0001 and funeral and other
final expenses of $5,000, leaving a lump sum of $700,000. A hypothetical
return rate of 6% would create an annual income stream of $42,000.
That amount replaces only 70% of the spouse’s missing income
($60,000) with no adjustment for inflation.
If Tom and Susan would like to
maintain the annual pre-tax income of $60,000 (and assuming a
3% inflation rate and an annual pre-tax investment rate of 6%),
the lump sum will last only 14 years.
In the case of Tom and Susan, a
surviving spouse would only be able to maintain the family’s
current standard of living for 14 years. What are your clients’
needs, and do they have the appropriate coverage in place?
This case study can serve as a
valuable illustration and encourage a dialogue between you and
your advisor regarding the importance of proper life insurance
Frank Rotella is a Financial
Advisor with LPL Financial (LPL Financial Member FINRA/SIPC
Securities and advisory services offered through LPL Financial,
A Registered Investment Advisor – Member FINRA and SIPC.
1 Based upon both children
attending school with current tuition of $20,000 a year, taking
into account 4% inflation and 8% return on a lump sum of money
for 16 and 14 years, respectively.
Did You Know?
How to Estimate Your
Daily Caloric Needs? by Declan Condron
seem to spend a lot of time and energy trying to figure out how
many calories we consume on a daily basis. Yet we usually spend
very little time figuring out how many calories we actually need.
It's pretty easy to write down
everything you eat, and look up in any number of nutrition tables
to add up how many calories you've consumed. It's a little harder
to calculate how many you actually need. So let's look at how
to figure that out.
There are a few standard formulae
used to estimate how many calories one needs per day. They are
all based on the same few factors including gender, height, weight,
age and activity level.
First, you need to calculate your
Basal Metabolic Rate (BMR). This is the number of calories you
burn daily while at rest (i.e. sitting on the couch all day doing
nothing). Believe it or not, this is how you burn a majority of
your daily calories. Your BMR is basically the energy required
to sustain all those vital bodily functions, essential things
like breathing and thinking and pumping blood around the body.
The formulae to calculate BMR are:
Men = 66 + (6.35 x weight lbs) + (12.7 x height ins) - (6.8 x
Women = 655 + (4.35 x weight lbs) + (4.7 x height ins) - (4.7
x age yrs)
Men = 66 + (13.7 x weight kgs) + (5 x height cm) - (6.8 x age
Women = 655 + (9.6 x weight kgs) + (1.8 x height cm) - (4.7 x
BMR estimates the calories burned
while at rest. But what if you're moving around a lot during the
day? So now you have to take into account your activity level
and assign a Physical Activity Coefficient (PA) to the amount
of activity you perform. There are a few different activity level
categories to choose from:
Physical Activity Levels
Sedentary (no exercise, inactive lifestyle) - 1.2
Lightly Active (light exercise such as walking 1-3 days/wk) -
Moderately Active (moderate exercise 3-5 days/wk) - 1.55
Very Active (hard exercise for long duration with heavy exertion
6-7 days/wk)- 1.725
Extra Active (competitive athlete in training) - 1.9
To calculate your total daily caloric
needs or your total energy expenditure (TEE) you simply multiply
your BMR by your activity level.
BMR x PA = TEE
For example lets take a 40 year old male who is 170lbs, 5' 9"
and moderately active:
BMR: 66 + (6.35 x 170) + (12.7 x 69) - (6.8 x 40) = 1730
Moderate Activity Level: 1.55
TEE: 1730 x 1.55 = 2682
By estimating how many calories
you actually need along with how many you consume you get a much
better idea of your daily caloric balance (intake vs. expenditure).
About Declan Condron:
Declan is PumpOne's exercise physiologist and has been in the
fitness industry for over 15 years. He has worked as a Strength
and Conditioning Coach, Physical Education Instructor and Fitness
Manager, Personal Training Manager and Personal Trainer. Declan
holds a M.S. and B.S. degree in Exercise Physiology from Southern
Connecticut State University and Hofstra University respectively.
He completed his internship for his B.S. degree in Cardiac Rehabilitation
at a Long Island Hospital. He completed his internship for his
M.S. degree in Sports Strength and Conditioning at Yale University.
Declan is also a Certified Strength and Conditioning Specialist
(CSCS) through the National Strength and Conditioning Association
(NSCA), as well as a Certified Olympic Weightlifting Coach through
the United States Weightlifting Association (USAW).
Do you have a great summer berry recipe for my Memorial Day BBQ
Answered by: Darren Garland
Here is an easy and healthy alternative for dessert. You can make
this recipe with homemade whipped cream and fresh local berries
or with cool whip and frozen berries.
Dollop of plain or vanilla Greek yogurt (Be careful of add sugar
in the flavored versions)
½ cup of mixed berries (Frozen berries are fine but be
sure that they are defrosted)
Dollop Whipped Cream or Whipped Topping.
Place a layer of Greek yogurt in a martini glass followed by the
berries and then finish topping with cream. Add fresh mint or
sprinkle cinnamon on top for added flavor.
Darren Garland, fitness
expert, recently hit eight separate Amazon.com best seller lists,
two international Amazon.com best lists and was number 40 overall
on Amazon with the new Health Fitness and Wellness book, “Results
Darren Garland is the Founder of
Emerge Fitness Center as well as the creator of “Muffin-Top
Meltdown” fitness program that has been featured on NBC
and ABC. Darren’s personal weight-loss journey, where he
transformed from 370 pounds to a muscular 215 lbs with a healthy
body and lifestyle, is the basis for all of his research and passion
in the fitness industry. Darren specializes in fat loss and lifestyle
improvement for women. For more information on his “Muffin-Top
Meltdown Program visit http://www.DarrenGarland.com
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