Thursday, December 19, 2013

The Holiday Season vs. Your Goals

For everyone that is currently struggling to make progress with their weight (fat) loss goals, this post is for you. All too often, we "resolve" to go all out in achieving our goals at the beginning of the new year. But in the back of our minds, we tell ourselves that the holiday season (pretty much Thanksgiving through the new year) is going to cause us to gain even more unwanted weight.

Here is the best advice I can give you: change the mindset. If you know that in just a couple of weeks you are resolving to make major strides in your fitness and nutrition, then why make it that much harder for yourself by gaining 5 or 10 pounds just for a couple of weeks of gluttony? The trick lies in starting to work harder now. Do not wait even two more weeks. Consider having the mindset that for the next two weeks, you are going to "prime" your body for the big push in the new year. I promise you the benefits will far out way the cost (cost being hard work). 

Now this does not mean you cannot indulge, splurge, enjoy your holiday season. Have a delicious Christmas day brunch. Ring in the new year drinking cocktails with family and friends. But for the other 11 days before January 1st...kill it! Go hard with your fitness routine. Stay consistent and dedicated to a solid foundation starting with your nutrition. Do this, and not only will you be able to start the new year without having gained more weight, but you may be surprised to see you have actually lost a pound or two! 

If you are one of the millions who will dedicate 2014 to building a healthier, stronger, better looking physique, then what better way to start off than by already losing weight! I wish you all the happiest of holidays, and a prosperous new year! Train hard, and strive to make progress as a person in any way possible!

I hope you reach your destination, but your journey is what really counts! Until next time... L.D.

Tuesday, December 17, 2013

The "Right" Way To Exercise Is...

Having been a trainer and weight lifter myself for many years, I often get asked what type of training is the "right" way. My answer is undoubtedly always the same: The right type of training is the type that fuels you, motivates you, makes you happy, brings about positive results, and keeps you coming back for more!

The truth is, there is no "one right way" of training. If you love to run, then run. If you love to lift heavy weights, lift heavy! Whether it is weight training, running, biking, Crossfit, swimming, yoga, sports, etc., do what you love and love what you do. As long as the activity you are doing is promoting a positive, tangible change in you (or allowing you to maintain your current healthy state), then keep it up! Just train smart and safe in whatever you choose to do.

Now of course there are a few exceptions here; if you are trying to excel in a specific sport then you would be best served to do sport-specific training to maximize your potential. If you are looking to gain muscle mass, then doing a ton of running (or any cardio) without incorporating weight training will not benefit you.

It is also important to switch up your exercise if you find yourself becoming bored with a particular activity, if you are losing motivation, or if you are not seeing any positive results specific to your desired outcome. So if you have a specific goal in mind, the most important first step is to define that goal, and visualize the outcome. Then you can plan your course of action.

Whether you have a specific goal, are looking to get in better overall shape/health, or just want to maintain your current fitness level, the most important step to take is to do SOMETHING! The more active you are, the more you stay moving throughout the week, the better off you will be for the long haul.

If you ever have any questions about fitness and/or nutrition, are looking to receive private training, or simply need fitness and/or nutrition plans that you can implement yourself, do not hesitate to contact me! You can reach me several ways: comment on any of the blog posts here, send a message through my web page at, contact me through Facebook/ElectricFitnessTraining, or simply email me at

I hope you reach your destination, but your journey is what really counts! Until next time... L.D.

Monday, December 16, 2013

Food of The Day- Ezekiel Bread!

Normally I tell my clients to avoid bread altogether, as wheat in itself does not do much good for the body (especially if it is not organic). Ezekiel bread from Food For Life is the exception! Ezekiel bread is perfect for a morning source of carbohydrates. I have a slice every morning with Earth Balance peanut butter coconut spread. Ezekiel comes in a variety of flavors (regular whole wheat, sesame, cinnamon raisin, flax seed, etc.). I like the sesame seed the best.

First off, Ezekiel bread is organic! So you know you are not getting a product that contains GMO ingredients. The benefits of Ezekiel are in the process in which it is made. Unlike regular bread, Ezekiel contains NO flour. It is comprised of 6 grains and legumes that give it amazing nutritional benefits. These live sprouted grains make Ezekiel bread a complete protein! So not only does it contain more protein than we would come to expect from bread, but the protein is complete (containing all 9 essential amino acids). This makes Ezekiel bread almost 85% as efficient as dairy or eggs in terms of a protein source.

Because the grains in Ezekiel are sprouted, the starch is broken down into simple sugars making it easier to digest. The combination of sprouted grains and legumes make it a good source of fiber as well. Sprouted grains also allow the body to absorb the minerals more efficiently, and increases vitamin C and some of the B vitamins.

The next time you are having a craving for a carb such as bread, opt for nutrient dense Ezekiel; a bread that contains NO flour, NO refined sugars, and a ton of nutritional benefits!

I hope you reach your destination, but your journey is what really counts! Until next time... L.D.

Saturday, December 14, 2013

Food of The Day- Coconut Oil!

As with my previous food of the day (Quinoa), Coconut oil is an amazing source of nutrition. First, lets discuss coconut oils' versatility in cooking. Coconut oil can withstand high heat, so it is a great oil to use when cooking in a pan on the stove top. It will not burn away as quickly as many other oils. For example, while olive oil is super nutritious, it burns away very easily at high heat. Once olive oil starts to smoke and evaporate, the health benefits are being eliminated.
Coconut oil is also a great cooking oil if you are looking to add some flavor to your food. It has a nutty taste that goes great with shrimp, fish, etc. Look for UNrefined coconut oil; it is healthier and will have a bit more flavor. And of course, always buy organic!
I normally do not purchase many of my food products from Sam's Club, but they offer a great deal on a big tub of Tresomega Organic Unrefined Extra Virgin Coconut oil. You should be able to find the oil at your local store.

Now lets get to the most important part: the nutritional benefits of coconut oil! All oil is made up of fat. Pretty much all oils contain a ton of unsaturated fat. Some are high in monounsaturated fat (omega 3's) and some are high in polyunsaturated fat (omega 6's). Here's where it gets interesting...while we associate saturated fat as coming from animal and animal by-products, coconut oil is actually made up almost entirely of saturated fat! Therefore, it is solid at room temperature (like butter). But isn't saturated fat bad for you? Possibly, if you eat a ton of fatty meat and dairy products. But not the plant-based coconut oil! The saturated fat in coconut oil is actually good for you! It can even aid your weight loss efforts, help your cholesterol levels, and help your body burn more fat! 

Let me explain why: the saturated fat in coconut oil is made up of MCT's, or medium-chain triglycerides. MCT's are rapidly burned in the body and therefore do not have the propensity to store in the body as fat! Aside from the nutritious benefits of coconut oil, many people swear by it as a beauty product! Many people have noticed positive changes to their skin when applying it to their bodies, and even use it in their hair as a type of "leave in" conditioner! 

So the next time you are looking for a good oil to cook with, give coconut oil a try and you will see its beneficial and versatile properties. 

I hope you reach your destination, but your journey is what really counts! Until next time... L.D.

Friday, December 13, 2013

Food of The Day- Quinoa!

Quinoa (think keen-wa), commonly referred to as an "ancient grain," is actually a super seed! It cooks and tastes like a grain so most people would not think of it as being seed-like. It is hands down, my favorite complex carbohydrate, and is a true super food. Quinoa is a great source of complex carbohydrates, and gives you a few grams of fiber as well. But the true miracle of Quinoa lies in its protein content. Quinoa is made up of a complete protein (containing all essential amino acids). 

Animal products and by-products (think eggs, meats, etc.) are the foods we associate with having complete proteins. Not only is it rare for a complex carbohydrate to give you 5-6 grams of protein per serving, but for that protein to be "complete" is truly amazing!

Quinoa tastes great, and cooks fast (think 15 minutes to brown rices' 45 minutes)! My favorite is the red quinoa, but any color is good for you. Buy Organic, and enjoy this ancient Incan miracle! 

I hope you reach your destination, but your journey is what really counts! Until next time... L.D.

Thursday, December 12, 2013

Water! It's Important Role In Your Fitness and Nutrition Regime

When we think about our game plan when it comes to getting in better shape, we usually focus on two things: exercise and nutrition. But there are other crucial components to being successful, and adequate water intake is one of them. Yes, I know it is not the most exciting topic of discussion, but it is one that needs to be addressed nonetheless.

Water has a host of positive effects on the body. It helps maintain positive brain function, aids in digestion, keeps skin healthy, helps kidney function, helps energize muscles, and helps maintain normal bowel function. Our bodies are made up of around 60 percent water, and most importantly, we cannot live without it! We can go for weeks without adequate food sources, but without water, we could cease to exist within 3-7 days.

Water can also help control the urge to overeat during each meal, and overall throughout the day, by helping us feel full longer. Drink a glass of water about 15 minutes before a meal and you probably won't eat as much!

There is no better alternative to water when it comes to a beverage. Drink more water, and you are less likely to drink beverages that sabotage your fitness goals i.e. soda, sugary fruit drinks, and artificially sweetened drinks. But water does not have to be the "bland" one of the bunch! Feel free to infuse your water with cucumber, lemon, mint, etc., if you need a little flavor!

How much water should we drink? The best rule of thumb is to aim for half of your body weight in ounces. This applies to both male and female.

For example: 200 lb male = 100 oz of water daily
                     140 lb female = 70 oz of water daily

I have two caveats to this; your water intake needs to be spread out evenly through the day. Don't think that drinking 80% of your water in the last few hours of the night will benefit you the same, because it won't. Also, a gallon of water (128oz) is plenty, so basically if you way 250 lbs or more, your goal is a gallon a day. If you feel like you are thirsty, then you are already becoming dehydrated. Yes, you will have the issue of being in the bathroom a lot, but it is an inconvenience you want to have! Your urine should be a clear to very pale (almost straw color) yellow. Dark urine is a direct sign of dehydration. The exception here is with supplementation. If you are taking a multivitamin, you will most certainly have the "radioactive green" urine for the first trip or two to the bathroom. This is fine.

Drink water, the BEST beverage available!

I hope you reach your destination, but your journey is what really counts! Until next time... L.D.

Wednesday, December 11, 2013

The Blog Is Back! A Year In Review

Welcome! I would like to start by saying that I am extremely excited to get back to writing. It is hard to believe it has been about a year since my last post. The biggest reward I have had the privilege to receive this year is watching my 11 month old daughter blossom and thrive. In 19 days she will be one year old, and just beams constant rays of sunshine in my life. It truly is a gratifying experience. 

Over the past year, I have continued to grow and evolve my mobile fitness training business. The greatest pleasure in my career is knowing that I can help someone better them self, if even in the smallest way. As the new year approaches, I will be expanding my services and offering online training and nutrition programs. While I love my in-person training, I am limited to the population in my general area. I want to be able to help as many people as possible find success in their life, be it through fitness and nutrition, positive thinking, or really any lifestyle change for the better. 

I will be offering generalized fitness and nutrition plans, individualized custom plans, and a free posted sample (day) meal plan/sample (week) fitness plan so you can get an idea of what to expect before placing an order. There will be various plans such as: 1 month, 8 week, and 12 week plans. It is great to have a plan on paper, but I will be taking it a step further. All fitness plans will come with video demonstrations of the exercises, where I  show proper form, the target muscle(s), and weight/rep range based on your desired results! 

Many people are able to train and eat right on there own, as long as they have a plan to follow. My online training packages will offer a more affordable opportunity to get in great shape, at the gym or at home! Check back often for a post that will announce when this service is officially up and for sale! Plans may be purchased through a paypal link that will appear on my webpage at: 

I will also continue my regular blog posting on all topics fitness, nutrition, psychology, positive thinking, motivation, etc. I can't wait to help so many people near and far have a healthy, prosperous, and amazing 2014!

I hope you reach your destination, but your journey is what really counts! Until next time... L.D.