Add peaches for a fruit-abulous salad….

Who doesn't love a good, sweet peach? We've got another fantastic recipe from our friend Wendy at http://laphemmephoodie.com/  Check out all her scrumptus recipes!  If you're loving the fruit in a salad craze, then try this recipe! 

Grilled Peach Salad with Feta and Honey Balsamic Glaze

Ingredients:

4 peaches

1/2 cup honey

1/8 cup balsamic vinegar

1/4 cup crumbled feta cheese

1/2 cup cashews, chopped

5 ounces baby arugula

Directions:

Mix honey and balsamic together and blend well. Set aside.

Halve peaches and remove pit. Slice into quarter pieces.

Place quarter pieces with one side down onto a heated grill.

Grill until peaches are tender and grill marks appear. Flip and repeat on opposite side.

Remove from grill and brush with glaze.

Arrange the glazed peaches on a bed of arugula. Top with chopped pecans and crumbled feta. Serve immediately.

Yield: 4 servings

What did you think?

Tone up that rear with these cardio workouts….

We all know by now that cardio is the best for burning calories, but it can also give you a shapely bum.  Pull double duty with one of these cardio workouts today!  Make it a point to try all of them with our in home personal training programs in Philadephia or South Jersey.

1. Running:  If you want to tone that tushie, get running up those hills.  Our TrainerDivas (female personal trainers in Philadelphia) run the hills for building cardio endurance along with toning the butt.  Running on the treadmill incline is good for your glutes and hamstrings.  But make sure you get outdoors and head for the hills.

2. Elliptical:  If this machine is your favorite, work your glutes and hammies by focusing on the connection between your foot and the pedal.  Pedal backwards to target the backs of your legs and butt, and don't forget to switch up directions.

3. Cardio Cycling:  Sitting on the bike won't do much for your behind.  However, as soon as you stand up to pedal you're tightening that booty by kicking your glutes into action.  Make sure to keep your butt over the seat while you lean forward to maximize the burn.

4. Stairs:  Climbing the stairs is a fabulous tush toning workout.  Whether it's on the Stair Master or real steps, your glutes are doing the work.  Concentrate on where you want the effects to be and actively engage your glutes as you step up.  This is a great strength training exercise too!

Is your house a health haven?

A great way to guarantee that you stick to your health and wellness plan is to make it as easy as possible.  That means turning your house, room by room into a haven for health.  You've changed to a healthier lifestyle, so now with a few modifications you can make better choices and healthier decisions.  Follow these tips for a healthy home!

Your Kitchen:

• Good stuff goes in the front.  Re-organize your cabinets and pantries to keep fresh produce where you can see it.  Push all the tempting food in the back or just toss it out!
• Keep cookbooks handy.  Usually tempted to order take out for a quick meal?  Shove those menus away and place your cookbooks out on the shelf or table.  This will motivate you to make fresh, homemade, and healthy recipes.  Put the recipes you plan to try (perhaps some from our website??) on the front on your refrigerator for a sweet reminder!
• Plan ahead and prep.  Some easy ways to boost health and weight loss is use smaller plates, keep measuring cups and spoons on the counter, and put left overs away before you sit down.

The Dining Room:

• Decorate with fruit instead of flowers. The scent of fruit tricks our brain into thinking we've already eaten.  A bowl of fruit centerpiece may decrease the urge to snack.  Interesting!
• Keep lighting moderate. A recent study suggests that bright lighting can make you eat more quickly.  Really?!  Don't dim the lights too low however, you want to see how much you are eating.
• No distractions.  It may seem like a simple thing to do, but turn off the TV when it's time to eat.  This way you can focus on your food.  Besides, a little dinner convo is good for you too!

Your Bedroom:

• Use visuals.  Hang your goal dress, pair of jeans, or bikini that you are dying to fit into over your closet door.  Or hang a picture of a desired body you are aiming for on your mirror.  This will serve as a reminder to your health and fitness goals daily.
• Track progress.  Hang a dry erase board in your room to plan out workouts, meals, and track weight loss.  This will help you visually see you habits. Have you done your Friday Bonus Workouts lately??
  
• Remove office supplies.  Take out the desk and computer and put it into a different room.  This will allow you to sleep instead of staying up to get work done.  No laptop either!

Your Living Room:

• Create a YOU space.  Make a place in your living room that serves to ease your mental health.  Staying stress-free helps with weight loss.  Start with a favorite chair, pile up some good books and magazines and keep a cozy blanket there.  This is your place to relax, unwind and be carefree.
• Design a fitness corner.  Place a basket of fitness gear next to your TV  This is a area to store your workout stuff, dumbbells, DVD's, jump rope, and yoga mat.  Then when you put on the television, grab your equipment and work up a sweat.  This is also a great place for your in-home personal training in Philly or Jersey with us!
  
• Store sneakers by the door.  This is a fabulous reminder to put them on and get outside for a brisk walk or interval run.  We always keep a filled water bottle in the fridge as well so that we're always ready to go!

Do you always go with what you hear in weight loss?

When you are trying to lose weight, it is best to turn a blind eye to the quick fixes.  Instead you should focus on a healthy weight loss strategy.   We know there is a lot of information out there when it comes to health and fitness.  So that makes it even harder to decide what to believe! Here are some common weight loss techniques that you should avoid.

1. Cutting an entire food group.  Banding an entire food group can lead to a nutritional deficiency and cause major cravings for that cut food.  Carbs is a big food group that people often for go when concentrating on shedding lbs.  Instead of totally cutting it out of your life, try eating whole grains and practice portion control.  It's that second helping of pasta that adds to your waistline, not the pasta itself!

2. Nothing but cardio.  If all you do is run and never lift a dumbbell then you are sorely missing out.  Fitness is like a puzzle and all the components fit together and complement each other.  Strength training prevents injury by strengthening the joints, builds muscle mass and increases your metabolism.  And an amped up metabolism means a continuation of calories burned even after you've completed your workout.  Wow!  Bridal boot camp in Philadelphia incorporates cardio and strength training for a total body workout.

3. Exercising on an empty belly.  You should reconsider if you usually hit your workout without eating first.  Studies have shown that when you workout on an empty stomach, the calories burned come from muscle, not fat.  Yikes!  We suggest making sure you fuel up before your workout so you'll not keep from losing muscle, buy you'll also have energy to push through.

4. Skimping on sleep.  Making time for workouts could mean less sleep.  If you want to lose weight, it is important that you get your sleep.  You'll need extra energy to be successful at your workout.  A lack of sleep can cause poor appetite control.  Studies found that too little sleep increases an appetite-stimulating hormone and can cause you to overindulge.  Oh no!

5. Skipping meals.  Cutting calories is vital to weight loss.  However, skipping meals can be damaging to your metabolism.  Got to keep it working!  When you wait too long to eat, your body reacts by slowing down your metabolism, thus delaying weight loss effects.  If you're a busy Diva, then we suggest preparing snacks for on the go to keep that metabolism moving.

What have you tried for weight loss that failed?

Warm Up: 101….

A good warm up prepares your body for a great workout.  A solid warm up is crucial even for strength training.  It primes the muscles and joints to get them ready fro heavy lifting.  Try these exercises before your next strength training session.  Start with some light cardio and then get your muscles prepped!

Rocking Lunge:  This is an active stretch for both your hips and hammies.  Start in a deep lunge with your right leg forward.  You can bring your left knee tot he floor.  Then shift your weight back onto your left leg and lengthen your hamstring on the right leg.  Flex your right toes as you rock back.  Return to your deep lunge and repeat 10 times.  Then switch sides with the left leg forward.  A good choice before tackling bridal boot camp in Philadelphia.

Toy Soldier:  This is a walking kick that stretches out your calves and hamstrings.  Step forward and kick your right leg up while trying to touch your toes with your left hand.  Take another step forward and kick your left leg with your right hand reaching your left toes. Take a total of 20 steps.

Push-Up Walk Outs:  Our Philadelphia female personal trainers do this full body move to warm the upper body and core.  Start standing and bend forward at your waist.  Walk your hands out to a plank position.  Do one push-up and then walk your hands back in and roll body up back to standing.  Linger in the downward dog position as you come up for an extra calf stretch.  Go for 8-10 reps.

Sideways Shuffle:  This moves keeps the body in motion while prepping for sideways action.  Start with legs wide apart and feet pointed forward.  Lunge to your left then shift to the right leg.  Then do to shuffles to the left stopping in a lunge to the left.  Then repeat sequence to the other direction.  Go for 20 reps (10 each side).

Walking Lunge with Side Stretch:  Our female trainers in South Jersey add a side stretch to a steady walk to get the body ready for a workout.  Take a big step forward with your right leg and reach your left arm up, stretching to the right side.  Then repeat on the left, reaching your right arm up and stretching to the left side.  Repeat until you have taken 10 step each foot.

See below for your timed intervals for this workout:

Swinging Spidermans : 1 min

Mountain Climbers / High Knees : 45 sec

Squat Leg Abductions Right / Left : 1 min each

Bum Raises : 1 min

Don't forget to repeat the circuit 3 times : )

Here's your Nutrition Challenge #5

Leave us a comment below – how did you do on this workout?

Your favorite videos of 2011….

We've got the "Best of TrainerDiva" workout videos for YOU!  You've liked them, you've shared, you've commented on Facebook and we've complied all the fan favorites of 2011 for you to enjoy again!  Work that body into a fat burning machine with these 7 videos. You'll be closer to achieving your 2012 fitness goals.  You can do it!

TrainerDiva's Bleacher Creature Workout     (8/2/11)                       

TrainerDiva's Watermelon Workout      (8/22/11)                               

TrainerDiva's RUSH Workout        (10/21/11)                            

TrainerDiva's Ab Intensity      (11/11/11)                                         

TrainerDiva's Hands – Free   (11/25/11)                                        

TrainerDiva's Shedding Holiday Pounds Workout #3    (12/16/11)

TrainerDiva's Shedding Holiday Pounds Workout #4    (12/23/11)            

Didn't see your favorite on the list?  Let us know which is top choice for you!

4 facts about calories….

Do you count calories? Only 12% of Americans do!  Really!  Maybe you are confused and a little clueless about calories.  You probably know that too many calories will cause weight gain.  But do you know how many calories are in your meal right now?  How many calories should you consume per day?  It all can be a bit overwhelming.  Here are some tips to help clear it all up.

1. Exercise makes you hungry.  There are many studies that are mixed when it comes to whether or not exercise stimulates or suppresses the appetite.  However, many people see exercise as a path to eat whatever they want.  A short workout won't give you a free pass to devour anything you like.  Popping a handful of chips after your 2-mile walk can undo all the calories you just burned.  Yikes!

Fuel up pre-workout to prevent a post-workout binge.  Enjoy something with carbs and a little protein. Try whole wheat toast with peanut butter or milk and bananas before your in home personal training session in Philadelphia.  If the workout was super intense, you may need a little snack afterwards.  After a workout that is longer than 45 minutes, go for eating 200 calories.  Cool!

2. Liquid calories don't count.  People tend to drink their calories, often consuming hundreds of calories of beverages.  The culprits are usually alcohol and sugary drinks.  A study reported in 2007 that beverage intake accounted for 12% of calories in 1965 and has increased to 21% in 2002.  Wow!  That's a total of 222 calories per day of liquid.  Bottled drinks contain more than 1 serving, so pour out your portions.

Minimize your calories you drink by sipping on water and unsweetened coffee and tea.  If it's flavor you crave, be sure to measure out 6 oz and go for low calories flavored water.  Adding a lemon or lime gives a nice zest!  Our female personal trainers mix fruit juice and seltzer for a bubbly treat!

3. "Health" foods have hidden ingredients.  Just because a food is trans-fat free doesn't mean it's calorie free.  Be careful of the tricky labels.  Words like "natural" and "few ingredients" make people think they are healthier.  They still contain sugar, sodium and other harmful ingredients.  To take something away (such as fat), other things get added (like sugar).

Just watch the labels and look for unhealthy ingredients, such as high fructose corn syrup, large amounts of sodium, and small amounts of important nutrients.

4. Snack time means meal time.  It's true that you should eat 5-6 small meals or snacks per day.  The foods people choose as snacks aren't always the healthiest.  Snack foods are on the popular side.  Americans are eating lots of cakes, candy, cookies and energy drinks which are void of nutrients and high in calories.

Don't snack out of the big container.  South Jersey personal trainers pre-portion their servings ahead of time.  Be aware that even health foods can cause weight gain when you eat more than you are burning.  Portion control is key.  Check out Nutrition Challenge #4.  Fill up on low-cal foods like baby carrots or grapes.

Avoid these myths on your next run….

Are you a runner?  Or maybe you occasional run to mix up your cardio routine.  Either way, it's safe to say that running is one of he most popular forms of cardio.  However, there are a few common misconceptions out there.  We would like to bust those myths to help improve your training.

1. Stretching before a run will prevent injury.  Stretching and warming up are not one in the same.  Before running, muscles tend to be cold and tight.  So a long pre-run stretch may tear a muscle.  Instead, start your run with a jog for the first 5 minutes to get the blood circulating.  Do your stretch session after your run when your muscles are warm to increase flexibility.

2. Sneakers need to be broken in.  Wrong!  Running shoes should feel good the second you put them on.  There should be no hot spots, slipping, or pinching.  If they don't feel right in the store, then they are not the shoes for you.

3. Running is the only form of cardio you need.  Not true!  We love running because it is a simple way to work up your heart rate and burn calories.  But hitting the pavement or pounding it out on the treadmill can cause injuries.  Plus, for more effective weight loss, it is ideal to switch up your workout routine to keep your body guessing.  Besides, you'll keep the romance with your fitness alive by alternating cardio routines.  Try swimming, cycling, or a boot camp in Philadelphia with us.

4. Sprinting at the end.  Adding sprints to the last leg of your run can force a tired body to become injured.  It's good to challenge yourself with intervals throughout your run, but don't push your body at the end.  Our TrainerDivas (South Jersey personal trainers) use the end of a run as a cool down.

5. Walking is for the weak.  An avid runner would probably never walk.  However, incorporating walking into your run route is a good idea if you're new at this or you want to prevent injuries.  Walking is a great way to train your body and can allow you to run further and longer.  Listen to your body!

6. Runners don't need strength training.  Running is a fabulous way to tone your lower body.  But incorporating strength training for your legs is a smart idea to prevent injures.  This is especially good if you are striving to run longer and faster.  Female personal trainers in Philadelphia suggest core work as a valuable tool for injury prevention.

What running myths have you heard?

Skip the butter and turn your toast healthy….

Is your breakfast something quick and simple, like whole grain toast?  The whole grain is good for you but when you add the butter and jam in turns into breakfast with saturated fat, refined sugar and calories.  Yikes!  Instead pass on the empty calories and transform your toast into a healthy, protein packed meal.  Breakfast is the most important meal of the day!  Try one of these toppings tomorrow morning.  They are all great choices for a pre or post workout with TrainerDiva in home personal training Philadelphia.

Cottage Cheese:  It's not reserved just for fruit.  Try topping your toast with this calcium rich food.  Use non-fat cottage cheese and Tapatio with a dash of pepper.  Of if you crave some sweetness in the a.m. add some fresh berries on top.  Yum!

Egg:  Eggs and toast go hand and hand.  Everything tastes better with an egg on top!  They are a super way to start the day because they are full of protein, B vitamins, and choline (boosts memory and concentration).  Nice!  If cooking an egg in the morning sounds like too much work, then prepare some scrambled or hard-boiled the night before. 

Get Nuts:  Spread some sweet, protein-rich raw, unsweetened nut butter on your toast.  There are many varieties to choose from, almond, apple, peanut, etc.  Add some fruit on top instead of the jam.

Avocado:  Female personal trainers in Philadelphia have a new favorite topper with avocado, salt, pepper, and a little hot sauce.  This topping is creamy, tasty, and full of healthy mono saturated fats.  It also contains a high dose of antioxidants such as beta-carotene and lycopene.  Sounds diva-licious!

What's your toast topper?