7 Snacks That Melt Fat

Here are a few good snack combinations that will fill you up and give your body some of the nutrition that it really needs. Even better news, they are all DELICIOUS


  • Slice one hard-boiled egg.
     Place pieces on five low-salt whole-grain crackers topped with small tomato slices. Add ground pepper to taste.
  • Dip 10 carrot sticks into two tablespoons of hummus. Go the homemade route and whip up this tasty recipe for black bean hummus.
  • Make use of your leftovers: Shred two ounces of turkey breast and place on half a toasted whole wheat English muffin. Place two thin slices of avocado and a large sliced strawberry on top.
  • Cut a small apple into eight pieces. Mix together one tablespoon of natural peanut butter and one teaspoon of honey; spread evenly on each slice. Super easy and you can take those basics with you anywhere.
  • Lightly toast one small slice of whole-grain bread. Cover its surface with two ounces of drained water-packed tuna and top with one tablespoon of shredded part-skim mozzarella cheese. Broil until the cheese is melted. It doesn’t have the weight of a restaurant style tuna melt but it fills you up without loading you with fat and empty calories.
  • Cut one large flaxseed tortilla in half. (Save the other half for your next snack attack.) In a small bowl, mash one-quarter cup of blueberries and sprinkle with cinnamon. Spread one tablespoon of low-fat cream cheese onto one half, then top with the blueberry mixture. Fold it and chow down. This snack will satisfy that killer sweet tooth.
  • Have a quick, colorful salad: Toss three cups of baby spinach, 10 cherry tomatoes and one tablespoon of pine nuts with two tablespoons of balsamic vinegar. If this doesn’t really do it for you try mixing in other veggies like bell peppers or broccoli.

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Diet vs. Exercise

This is kind of a silly question.  Diet and exercise go hand in hand when it comes to health.  Sometimes, hopefully just sometimes, you may have to choose between one or the other.  So here are your best choices when you have to choose.

When you need to lose weight DIET is the key.  Research shows that cutting your calories is the best way to a smaller waist line.  It is easier for most people to cut 500 calories out of their diet than to work of 500 calories at the gym.

When you need an energy boost turn to EXERCISE.  Exercise gets your brain to pump out stimulating neurotransmitters.  People who work out on a regular basis are more likely to experience surges of energy.

To boost your heart health you can rely on your DIET.  If you had to do one thing to help your heart it would be to get your Omega-3 fatty acids.  They can improve heart health by up to 64%.

If you want to prevent Diabetes you need your EXERCISE.  Diet and exercise are both incredibly important to control your weight but exercise has the slight edge.  Your active muscles use up the glucose in your blood which helps control your blood sugar levels.

Click here to read more.
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Crispy chicken

A lot of you are asking me for recipes for chicken that are a little more interesting than just grilled chicken. I am personally not a huge fan of breaded chicken breast, but Jamie enjoyed this one, so I decided to share it with you. Here are the ingredients: 3 egg whites 1lbs of chicken tenders 1 cup of rolled oats 1cup of oat bran 1tsp of your favorite seasoning Preparation: Put oats and oat bran in a container,in a separate container whisk egg whites with the fork, add the seasoning , dip chicken tenders in it one at the time  and place them in the container with oats and roll them in. Spray the baking sheet with Pam, preheat the oven to 380 degrees, bake until fully cooked .   Sweet potato fries: Ingredients: 1 big sweet potato, or 2 medium ones 1 tbs of olive oil Cut sweet potato into 1/3 of an inch strips, place them in the container, add 1 tbs of olive oil, cover with lid and shake well. place on a baking sheet and bake until crispy. Allison, thanks for reminding me about safety rules for cooking!!! Here is the safe temperatures for cooking different type of food Remember wash your hands every time you prepare raw meat!!!!! Danger Zone graphic

How To Eat For Your Heart

We try to give you some good tips on how to eat healthy for fitness and weight loss but also for your overall health. Your heart is the engine that keeps your body going and you need to make sure you’re giving it all the love and attention it needs, starting with the right fuel. There is actually a lot more to eating heart healthy foods than avoiding bacon and salt. Here are a few really god tips.

 

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Healthy Foods That Actually Fill You Up!

One of the hardest parts of eating healthy is feeling hungry right after you eat. Many people have the problem of not loosing weight, even when on a healthy diet, because they still end up consuming too many calories. We find that the trick is to eat the right healthy foods that actually fill you up. This way you don’t end up feeling hungry and eating more than you need. Here’s a list of really good and healthy foods that will satisfy your hunger and control your appetite.

 

1. Greek Yogurt

2. Eggs

3. Whole Grains

4. Nut Butters (peanut,almond, cashew)

5. Oatmeal

6. Skim Milk

7. Cheese 

8. Apples

9. Berries

10. Nuts

11.Chick Peas

12. Green Tea

13. Dark Chocolate

14. Melon

15. Black Beans

Find more healthy and filling foods here 

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3 BIG Reasons To Have Breakfast

Is it really the most important meal of the day? Well if you want to stay fit, happy and strong the answer is yes. You might think you have plenty of reasons to skip breakfast: not hungry, too busy, eating early makes your stomach upset etc.

Now is the time to forget about those excuses. Breakfast is key in helping you slim down, build muscle and maintain energy all day long. Here are a few more reasons to give your body some extra fuel in the a.m.

1. Lean Muscle – When you wake up your tank is completely empty. You spent at least 6 hours with no food going in to your body that means you’re actually hungry and it also means your body is ready to take in all of the nutrients you can give it. Try for a combination of protein and carbs in the morning to help fuel your muscles enough to maintain all of the hard work you’ve been doing at the gym.

2. Less Fat – Eating a solid meal in the morning helps you maintain your blood sugar all day long. This helps to keep you from over eating or snacking on junk food. Try to load your breakfast with more protein and fat and less carbs.

3. More Brain Power and Productivity – We’re sure you’ve heard it in a few cereal commercials already, but it’s actually true. Eating a good breakfast will help to improve your performance and your concentration for the entire day. If you don’t eat breakfast, you are sending your brain in to comprehend all of your work with an empty tank, and you can’t expect much to come from that scenario.

Read more about why you should eat breakfast here. 

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40 Facts About Fitness (Infographic)

It’s a light work week for most of us and in the spirit of giving our brains and bodies a rest before we hit it hard in 2012, we decided that a quick simple post would be fitting. Here are a few good fitness facts, some of which we didn’t even know. We hope everyone had a great holiday and has an even better New Years!

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Soda Lover? Not Any More

How much damage does a soda really do to your diet? How much exercise would it take to burn off just one can of soda?

If health experts get their way, you’ll be reminded every time you reach for a can, according to a report by the Huffington Post UK.

Researchers from Johns Hopkins University are calling for junk food packages—fizzy drinks included—to include labels informing consumers how much physical exercise would be needed to burn off the sugar, calorie, and fat content of these less-than-nutritious snacks.

The researchers feel that showing people how hard they have to work to burn off those fews will help to drop their popularity. Would that keep you from eating or drinking your favorite junk food? Here’s some food for thought.

1 can of soda = 50 minutes of running

Read more here.

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Droppin’ It Like It’s Hott!

What’s the good word people? Well, hopefully you had a killer weekend and are off to a great start to your week! I know I was productive today and am ready to crush this week and DOMINATE the DAY everyday that I can…as most of you know I have been in a challenge with three of my high school buddies and life long friends from Woodstock…well, here is an update of how they have been doing and what their thoughts are after week two!
A little idea of what kind of guys we are working with incase you missed the original blog:
1. Big House-High school standout WR and DB…All-Conference and a huge part of the success of the 1997 State Champion Woodstock Blue Streaks. He took his talents to Holland, Michigan for college where he played at HOPE College for a few seasons and then decidied to concentrate on his academics. He is currently happily married with a little one and still resides in Michigan. Big House is on the other side of this competition, he is looking to put on some more muscle and lean mass as he is built like a runner…lean and not much fat on this one!
2. Chunk- Captain of the football team, All-State QB to the State Championship Streaks as well as All-State Academic! Referred to back in the day as The Fat QB or The Ladies Man! This guy left the midwest upon graduation and attended University of San Diego. Played one year of football and then concentrated on studies. Post graduation he worked in San Francisco and was living the dream…now he is in Portland, Oregon working, golfing, married, dog, and a bun in the oven! Yeah, still living the dream! Apparently he is out doing the Truffle Shuffle somewhere because he was the only one that didn’t send me his updates!
3. The Big “S” – Another one of the Stallions on the State Team! All-Conf and regarded as the best technition on the O-Line! He was just 175 but manged to take care of the 320 lb and 350 lb gorillas on the other side of the line during the title game! After graduation he left of school…I think it started at SIU-Carbondale where he attended class like a Rockstar for the the first week! He then met this girl name Stella Artois and that was all she wrote! He made his way to Bloomington-Normal where he spent the better part of the decade situating himself for his final year at Eureka College (Yes, the home of Ronald Reagan) where he set a record for the oldest collegiate baseball player that year…lol! He is currently living in Lake in the Hills, IL and has great family started! He is happily married and the current regular season champion of our fantasy football league WOODSTOCK LEGENDS!!!
4. The Manimal – That would be me! If you don’t know much about me…sorry about it! Just playing, just click on the ABOUT US TAB and read there…lol!

Okay, here it goes…I hope you enjoy and I look forward to hearing from you all and catching up this week! GET SOME!
Manimal/Sexy Beast
Weight – 206.5lbs
Neck – 16”
Chest – 45”
Bicep – 17.5”
Forearm – 13.25”
Waist – 35”
Belly – 35”
Hips – 39”
Thigh – 23.5”
Calves – 15”
After 2 Weeks
Weight – 201.5lbs
Neck – 16”
Chest – 45”
Bicep – 17.5”
Forearm – 13.25”
Waist – 32”
Belly – 33”
Hips – 39”
Thigh – 23.5”
Calves – 15”

Well, I have to say this week was NOT easy! I have been seeing more cookies and sweets that I know what to do with all the temptation…lol! Regardless, I managed to maintain last week and drop a little more…nothing drastic, but feel like I didn’t regress too far and still pretty sure I can whoop all these fools in this competition (Yes that was me talking shit and issuing a challenging….come get you some!)

Friday was the toughest day of all…I was up at 3am for Boot Camp in Schaumburg and then headed back to Premier for a day of training and prepping for the Premier Holiday Party! Let’s just say it was another great party and the waitress was bringing me my Grey Goose and Cran 4 at a time ALL NIGHT! Yeah, it was good times. I believe the night was a wash…I chose to forego the food and had booze instead…I also threw out my moves like Jaegar and probably a little Chip n Dale too…I’m just saying, Manimal has skills!Other than falling off the wagon and then getting run over by it…I am feeling solid. I am ready to go and have a feeling this is going to be a bad ass week.So, here is it…Chunk, Big House, and Big “S” we are in week 3…things should start to get better, nutrition gets easier, and I better see those numbers go in the right direction…get after it.
Sexy & I know It
-Manimal- 
Big House
Start Date
Weight – 155lbs
Neck – 15.5”
Chest – 37”
Biceps – 12”
Forearms – 11.25”
Waist – 31.5”
Belly – 31.5”
Hips – 37”
Thighs – 20.25”
Calves – 14.75”
After 2 Weeks
Weight – 154 
Neck -14.25       
Chest -37   
Belly -30             
Waist -30.25
Hips -37.25
Bicep -11.5
Forearm -10.75  
Thighs -20.25     
Calves -15           

 

Another week down and I am still chugging along.  My wife and I don’t typically go on date nights, however, this weekend both our daycare and the YMCA offered date nights.  I started losing weight this spring and I don’t go all crazy like CHUNK at restaurants! I cannot say I eat any solid protein and/or vegetables either…sorry, not my thing!  I have found that I am kicking ass at breakfast and lunch, but I am like a kid in a candy store at dinner and of course the weekends. I am feeling rejuvenated and ready to take this week by the…you fill in the blank!  Oh yeah, these upper body workouts seem tough but I am getting through them pretty smooth, however, the lower body are about as much fun as a kick in the junk!  If you notice my measurements might be a little off…I did switch to a fabric tape measure instead of a hobo shoelace to tape measure. Here is to another week gentlemen… I’ll be back in town the second weekend in January so hopefully we can meet up and compare abs…


The Big “S”

Start Date
Weight 233 lbs
Chest 44.5″
Neck -15.75″
Biceps -16.5″
Forearms – 13″
Waist – 39.5″
Belly – 42.5″
Hips – 45″
Thighs -26″
  Cows -17.25″ 
After 2 Weeks
    Weight-223         
Chest 44    
                   Neck-15 .25″                 
Bicep- 16″  
          Forearm-13″       
Waist-39
Belly-40.75″      
Penis-13″   
Hips-43″     
Thighs-24.5        
 Caves-17


This week was interesting to say the least… I had date night on Saturday and just like Chunk, my wife made me have pizza. Not only that, she made me drink vodka tonics ALL NIGHT! It was awful; I hope you all don’t have to go through this too…sigh!  I know my weight would have been below 220 if I didn’t party on Saturday night…I will be back…watch out! The rest of the week went well and I catch myself not eating as much as I should sometimes. Work will get crazy busy and I will be rushing around all day and forget to eat. I think this week and next week are going to be super hard with all the Christmas cookies and egg nog.  Not to mention my beautiful wife will probably make me eat pizza and drink more of those awful drinks…wish me luck and Merry Christmas Guys!!! -Big S

PS Check out how great my wife was this weekend…. …I laugh…I joke…I kid…I kid! Lol…

 

Well, I hope you enjoyed the pictures, cartoons, and happenings of all our weeks! Have a kick ass day and don’t forget to…………

 

Mushroom and Wild Rice

Hey, here is another recipe that I tried over the weekend. Jamie actually rated it A- , which is a big achievement.

Here is what you are going to need:

Ingredients

Calories

Carbs

Fat

Protein

Sugar

Sodium

Mushrooms – Raw, 5 cup, pieces or slices

77

11

1

11

7

14

Peppers – Sweet, red, raw, 0.5 cup, chopped

19

4

0

1

3

1

Peppers – Sweet, green, raw, 0.5 cup, chopped

15

3

0

1

2

2

Celery – Raw, 1 cup chopped

14

3

0

1

2

81

Raw, One Medium Whole – Red Onion, 148 g

60

16

0

1

0

5

Generic – Chicken Tenders, 1 container (16 oz.s ea.)

480

0

4

100

0

300

Lundberg Wild Blend – Wild and Whole Grain Brown Rice, 0.3 cup dry

192

41

1

5

1

0

Almond Milk – Unsweetened Vanilla, 0.25 cup

15

1

1

0

0

45

Laughing Cow Light – Creamy Swiss Cheese, 2 wedges

70

2

3

4

2

420

Chicken Boulion Cube – Broth, 0.5 Cube (3.7g)

3

1

0

0

0

400

Serves 3 servings

 

 

 

 

 

 

 

Total:

945

82

10

124

17

1268

Per Serving:

315

27

3

41

6

423

 

 

Preparation:

Wash all the vegetables and chop them up, set aside.

Cut chicken tenders into small pieces, spray pan with Pam and brown chicken on both sides, add 1 cup of mushrooms and cook until tender and fully cooked.

In a separate pan, cook rice in 2/3 cup of water with the chicken bouillon, after 10 minutes add all the veggies and cook under cover until water has evaporated.

In the small bowl mix almond milk and laughing cow cheese, microwave for 45 sec, and mix well. Add almond milk mixture to the vegetables, add chicken and cook under the cover for another 5-10 minutes.

If you are allergic to diary, just skip the cheese, and add only almond milk, it adds nice creaminess to the whole dish.

Enjoy!!!

PS. It works great as a next day left over dish that you can take with to work.

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