Ingredients:
2 Tablespoons extra virgin olive oil
2 ounces mushrooms
2 ounces zucchini
3 ounces cooked chicken
3 organically raised eggs
2 ounces white cheddar cheese
½ ounce sunflower sprouts

Directions:
In a sauté pan, sauté the vegetables and the chicken in the olive oil. Mix the eggs and cook in separate pan. Place cheese in the center of the eggs. Add the cooked vegetables and the chicken. Fold in the top and bottom edges of the omelet. Fold and roll the sides of the omelet in. Place omelet on a plate with toasted sprouted whole grain bread if you like and garnish with left over vegetables and sunflower sprouts.

Than I was referred to John and Personal Training in Marin.  John patiently listened to my concerns to prevent injury which made me feel confident we were always intelligently moving forward.  We set goals together and with John’s help and support hit every goal I set.  For example, one of the most important goals I had when we met was to be able to play tennis with my daughter (who plays at a competitive level) – and within six months I was doing this pain free!  And my back?  No problems at all!  After losing serious weight (about 30 lbs.) I am in the best shape of my life.  People are amazed at my transformation – they say I look HEALTHY!  I look at my old pictures of myself and I don’t recognize “that other guy.” I am lean, fit, strong, and healthy – and I have energy!  John has really made a positive difference in my life.  I look forward to our workouts.  I am particularly grateful for all that John has taught me.  He explains things and teaches you about your body and health and this was extremely valuable and important to me.  I prioritize my health and fitness now and it feels great.  I recently went back to surfing again after shelving it since I was a kid.  I feel alive again when I surf and all the good memories of San Diego and my youth come back to me.  In December, I will be doing a 10 mile obstacle course in San Francisco.  I can do whatever I want now physically and it feels great.  Thanks to John and PTIM my health and fitness is at an all time high.  Of course, I had to do all the work – but it was all worth it!”

Greg Friedman Bel Marin Keys

When I saw Buddy jump in video though I couldn’t believe my eyes. How long has this guy been practicing I would think to myself…he is awesome!!! What a workout…what an athlete! Buddy made it look effortless and I wanted to at least be competent with the jump rope because I could see the HUGE conditioning component. I recall when I started jumping I would get tired in about a minute when I was keeping the rope going without clipping my feet. I slowly became better with Buddy’s coaching and tips because I persevered. I was certainly not gifted. It came from hard work and an unrelenting willingness to improve and learn the skill of jump roping. To watch Buddy perform motivated me and taught me the fundamentals of good jump roping of which I had none when I began. And I still like watching Buddy jump! The man is amazing!

If you’re looking to build your fitness, improve your coordination, develop your aerobic and anaerobic systems, as well as increasing your speed, agility, and quickness you will love the jump rope. But we all have to learn the fundamentals, right? Remember the great, late John Wooden of UCLA? Wooden won a record setting 10 National Championships communicating the importance of “the fundamentals.” We all have to have a base line to work and learn from. I am so thankful I live at a time when so much quality information is available like the teachings of Buddy Lee. That’s not to say there isn’t a lot of crap or poor information out there as well. Choosing the right coaches and mentors can make all the difference even if you may not have the opportunity to learn from them face to face. The internet with videos, webinars, seminars, webcasts, and podcasts can provide a tremendous amount of quality information when used properly.

If you’re looking for a more hands on approach I would encourage you to learn from someone you respect and is a good teacher. There are so many styles of learning that have been identified over the years. We are living in a very visual world at this time. Most everything is being converted into some type of visual message or image even though you may not learn that way. I pose the question to you: “What type of learner are you?” Visual-spatial, bodily-kinesthetic, interpersonal, or intrapersonal just to name a few. You will excel in the right environment when identified properly. Personally, I am more of an intrapersonal learner. I enjoy learning through introspection and independent study. I enjoy books, privacy, and time to myself. Yet, I am fascinated by teaching others when I learn their specific learning style. It’s fun, challenging, and I always enjoy helping others. If you reasonate with the benefits of working with the right mentor or coach please look into: FREE Fitness Coaching as helping others is important to me. And don’t forget…you can do anything you set your mind to…if you really want it bad enough.

Below is an example of a client learning the basics of jump roping. Kelsey is a fast learner and I have asked her to slow her movement down so that you can better understand and appreciate the complexity of her learned skill…

Are you about ready to give up on squats all together since you’re not seeing the results you want? Squatting is an amazing exercise for you if you have adequate range of motion of the ankle, knee, and hip. But there’s a pretty good chance you’re missing out on the benefits of this exercise or causing yourself pain and injury if you’re just too tight to gain the proper form to produce effective results.

Have you ever been screened to see what kind of squatting you should be doing? If not I highly recommend a movement screen for all exercisers. At Personal Training In Marin screening is just one aspect of our assessment process. You want to move better than you have before? Get screened and you will learn A LOT about your body and how you perform.

A screen for your squat should be done with your bodyweight. External loading (weight on your back or even a front squat comes later) is not how you assess your squatting movement pattern. If you can’t effectively handle your bodyweight with good mobility and stability you WILL hurt yourself in a weighted back squat. That’s why I recommend you work with a professional to establish solid movement patterns that will serve you best.

Your coach will help you move forward with appropriate progressions based on your capabilities. Keeping your heels down, chest up, weight shifted towards your heels, and symmetrical eccentric (downward) motion is what helps to make a useful squat. For some squatting may not be an appropriate exercise but you would be surprised how much you can do without hurting yourself even with knee, hip, and ankle limitations when you work with the right professional. There are certainly many tweaks and adjustments that can be made to benefit you.

How To Ensure Proper Form All The Time

If you’re concerned that form is getting in your way in other exercises, as well, there are some things you can do easily to correct that. Here are just a few:

1.     Work active stretching into your workout routine – While most people do “warm up” before they exercise, they don’t necessarily spend the time they need to properly activate and stretch the muscle groups they’re focusing on. Make active stretching more of a priority in your training. It’s even a good idea to keep stretching and moving in your routine on days when you don’t plan on working out.

2.     Hydrate – It’s important to lubricate the muscles with proper hydration. Many people are dehydrated and don’t even know it. If you’re not drinking plenty of water your body doesn’t even know what it’s missing! Your function, adjustment to all exercise and movement, and recovery is highly influenced by how much water you have in your cells. Drink!

3.     Get professional assistance – It’s one thing to read about an exercise and try to perform it. It’s another thing entirely to ensure that you’re holding proper form when you can’t see yourself working out! If you really don’t know what you’re looking for in good movement you need to ask for help. If you have any questions about form, reps, training days, etc. consult the pros at your fitness center or gym. They can help you make sure you’re performing all your exercises properly and safely. If not, they can help you make the necessary corrections while maximizing your workout time. If you’re interested in improving all aspects of your health and fitness I recommend: FREE Fitness Coaching

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin    as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 785-4826 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight

Make sure you’re using multiple types of summer squash. Keep it exciting!

Ingredients

John designed a program to get me fit and moving, lose weight and build my stamina, strength and balance. Finally, I was able to enjoy my new retirement status.

Last year, I had a heart operation and John was instrumental in helping me regain my heath, strength and energy. I am now better than ever. He has a good way of working with you to identify your strengths and weakness and helping you design a program specifically for you.

In my book, John is a “10″ so contact him and get started on your new healthy and fit life.

Bruce Noda, Retired Corte Madera, CA

Ingredients:

½ cup quinoa
1 cup water
2 eggs
5 Tablespoons unsweetened applesauce
pinch of salt
¼ teaspoon cinnamon
2 teaspoons chopped pecans
¾ cup apple, chopped
1 teaspoon honey

Directions:
Boil water; then add quinoa, eggs, applesauce, salt and cinnamon to simmer for 10 to 15 minutes. Pour into oven-safe bowl and broil in oven for 7 minutes. Top with pecans, apple and honey. Serve.

You walk up to an elevator and notice the sign for the stairs close by. You stop and consider the options but decide to press the up button and take the ride to where you’re going. You’ve chose the easy way.

Come on, admit it; you’ve done this! If you’re trying to get into shape, however, going for the ride might not be doing you any favors. Using the stairs whenever possible instead of an elevator is just a very simple way to add a little more exercise into your daily routine! Besides, it feels good and empowers you!

Even if you work on the 10^th floor of a 20 story building, a little stair walking can give you a whole lot of result. Start out small, climb the stairs from the first to the second floor and then hitch the ride the rest of the way. After you can easily tackle the single flight, start adding more. You will be surprised just how much stamina and endurance you will develop. Before long, you’ll be skipping the elevator all together.

If you really want to put those stairs to good use, climb them even when you don’t have to. Rather than just take the stairs on your way into and out of work, consider using part of your lunch break to walk – or better yet – run a few flights.

Why?

Stair climbing is just a great cardiovascular activity. It gets you up and moving and your blood pumping. Plus, you’re going to find that your stamina and endurance is much more likely to increase the more regularly you work stair climbing into your routine. Lets face it we are just not physical enough anymore!

Now, let’s say you don’t work in an office with stairs or have them at home. You can still opt to climb anytime you’re in a location that has stairs. And don’t forget about the great outdoors because hill climbing is one amazing workout. Besides, you will earn a fantastic view above it all!

Need Other Simple Ways to Exercise?

Taking the stairs is a great place to start with adding exercise into your routine. If you’re looking for other simple measures you can take, here are a few:

1.     Run in place – This is a great way to get the blood pumping, especially if you work sitting down and just need to move once in a while. Or how about running in place in the pool? This is terrific low stress conditioning in the water. Get a few water toys like a kickboard or dumbbells.  

2.     Park far way when you’re out and about – Skip going for that front-row parking space and hike from the back lot into the office, the store and so on. You burn      more calories regularly and build your metabolism just by challenging yourself a bit. You don’t need a bunch of fancy equipment just keep it simple and move.

3.     Walk – Just getting up and doing some brisk walking once or a few times a day can make a big difference. Does your workplace support this kind of activity? Perhaps you should suggest it or set the example to help others. You can make a world of difference when you make your mind up, right?

If it’s time to increase your fitness level, little measures can go a long way. For more impactful results, consider working with the experts at your local gym or fitness center. They’ll have some great advice on steps you can take to get into shape and stay that way! And please consider working with someone who will empower you and set the example for an amazing life for you. Click here to step-up: FREE Fitness Coaching

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 785-4826 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight

Ingredients:
2 Tablespoons tamari
2 Tablespoons raw honey
2 Tablespoons coconut or grapeseed oil
1½ pounds chicken breasts, cut into ¾-inch pieces
pepper and sea salt, to taste
2 cloves garlic, finely chopped
1 Tablespoon grated ginger root
1 bunch scallions, trimmed and sliced
1 8-ounce can sliced water chestnuts, drained
1/4 cup roasted, unsalted cashews
1 small head Boston or Bibb lettuce, leaves separated

Directions:
Combine tamari and honey in a small bowl, and set aside. Heat oil in large skillet over medium-to-high heat. Season chicken with sea salt and pepper. Cook chicken, stirring occasionally, until chicken begins to brown, about 3 minutes. Lower heat to medium and stir in garlic and ginger. Add scallions and cook for 1 minute. Stir in water chestnuts and tamari mixture. Continue to cook until chicken is cooked through, about 4 minutes Remove from heat and sprinkle with cashews. Divide lettuce leaves among individual plates and spoon chicken over the top. Serve.

Establishing a healthy pattern or sticking to a routine when you’re trying to lose weight and get into shape can be tough. It can be even tougher when eating out and traveling at the same time. You have to develop and practice strategies that will empower you to make good choices.

Just because you’re trying to lose weight and get healthier, however, doesn’t mean you need to skip meals out with family, friends or co-workers. There are some simple tips you can use to make certain that your eating choices are supportive to your goals and desires – even when you’re not doing the cooking!

So what do you need to consider when you’re ordering from a restaurant? Here are just a few rules of thumb that are worth keeping in mind when shedding pounds is on the menu and you’re on the road but still want to enjoy some good food:

·         First, steer clear of fried foods – It’s a pretty safe bet if you’re eyeing anything on a menu that is fried, you’re going to abuse your diet. Instead of going for those French fries, consider steamed vegetables. Rather than add fried chicken to your sandwich or salad opt for grilled chicken. There are great options at most places but you have to look to improve your choices. Restaurants won’t help you unless you ask!

·         Consider salads – Most restaurants have excellent salads on their menus. Consider these over other options that might be heavier laden with calories. Be mindful, however, of what’s in a salad. Some of the extras can add up fast too, right? To play it safe, go with a house salad and order olive oil and vinegar on the side. Be careful of meats in salad – especially if they’re fried.

·         Order off the “healthy options list” – Most restaurants these days, even fast-food places have menu choices that are specifically designated as healthier. These tend to offer lower calories, often posting the calories specifically, and higher nutritional counts as well. Look for these items when it’s time to order.

·         Skip the bread or chips – Lots of restaurants offer free bread or chips and salsa for lunch or dinners. Just say no to these filler items with lots of calories and carbs. If you do want an appetizer, order a healthier choice such as a non-cream soup, a small salad or another more healthful dish.

·         The last and final tip is to immediately package half of your meal as soon as it arrives at the table. Most restaurants over feed you anyway and by packing half of your meal instantly you won’t be tempted to keep eating and clean your plate. Make two meals out of your lunch or dinner-use your hotel fridge and save it for the next day.

Eating out doesn’t have to signal the end to your diet. You can enjoy yourself and still make healthy choices. Just take the time to read the options closely and order smart instead. You have so many choices but you have to prioritize your health and fitness on the road as well as when you are in your regular routines at home.

When you’re focusing on your health your food intake isn’t that complicated, unless you are emotionally eating. If you’re eating emotionally you need to ask for some professional help. Remember, though, that exercise is also a key component in a well-rounded plan even on the road. A workout will empower you to make better food choices. Be sure to visit a local gym or work with a personal trainer when you’re traveling for optimal results. If you need support and direction to get your body back I recommend: FREE Fitness Coaching

About the Author

Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they’ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you’re ready, you can reach Mr. Spongberg at (415) 785-4826 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight