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3 Ways to get more out of your workout

Use the following three tips to bring your routine up to the next level:

1. Be Unstable:
Use your entire body, and target your core, by performing exercises
that engage stabilizing muscles. To do this use an exercise ball, a
balance board, a balance disk, or you could simply stand on one leg.

2. Add Resistance:
The more resistance that you incorporate with your routine translates
into higher intensity and more calories burned. Some ideas for adding
resistance include: carrying dumbbells while doing lunges, wearing a
weighted vest while walking or jogging, or putting a weight between your
feet while doing leg raises.

3. Use Intervals:
Interval training is an amazing tool for creating short yet effective
workouts. Don’t worry, it’s not complicated. Interval training is simply
alternating between different short bursts of activity.

5 Healthy Substitutes

​In the world of fitness and weight loss is often confusing, with

contradictory information swirling about. I'm going to cut through the
confusion and make things really simple for you.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and
effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Fried

Fried food is loaded with fat and calories while offering zero
nutritional value. It's a lose-lose! Sure, fries and chips TASTE good,
but healthier items also taste good. Just say no to the deep fried items
on your menu. You'll be thinner, healthier and won't have greasy

Try This #1: Broiled
If you
simply must have a French fry, then make them at home in your oven. Use
sweet potatoes, as these are a more complex carbohydrate. Cut into
matchsticks, drizzle with a tablespoon of olive oil along with a dash of
salt, then place in your oven on broil. Mix every 5 minutes until the
fries are tender on the inside and crispy on the outside.

Do-Not-Eat #2: White Bread

White bread products have zero nutritional value and are quickly
converted by your body into sugar. So you may as well eat a cupcake.
Even breads that are technically wheat, but are as soft and smooth as
white bread, should be avoided. Don't be afraid to discard the bread
from your sandwich or to push away that bread basket. Your waist will
shrink and you'll lose that bloated feeling that high carbohydrate meals
give you.

Try This #2: Sprouted Grain Bread

If you must have bread, then stick with sprouted. Sprouted grain bread
is a lot easier on your digestion and is packed full of nutrients. Two
delicious brands are Food For Life's Ezekiel bread, and Manna Organics.
Sprouted grain breads are often kept in the freezer section since they
don't contain preservatives to prolong shelf life.

Do-Not-Eat #3: Creamy Salad Dressing

You were so good to order a salad, but then you ruined it by drenching
the salad in fattening creamy dressing. Just a few tablespoons of creamy
dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing

Salad dressing is meant to lend flavor to the salad, not fat and
calories. Vinegar-based dressings pack amazing flavor in with minimal
fat and calories. You can even mix your own dressing at home. Take high
quality vinegar, fresh lemon juice, salt and pepper, your choice of
dried herbs, and a bit of olive oil.

Do-Not-Eat #4: White Rice

I'm sure by now you've heard that white rice is not a healthy choice.
Just like white bread, white rice has zero nutritional value – other
than calories. Fiber and vitamins have been removed and the glycemic
load will quickly prime your body for storing fat.

Try This #4: Brown Rice

Brown rice has three times the amount of fiber, more B vitamins as well
as other nutrients, won't sky rocket your blood, and will keep you
feeling fuller for longer. That should be enough to convince you to swap
your large pile of white rice out for a small pile of brown rice.

Do-Not-Eat #5: White Sugar

Sugar and high fructose corn syrup are the epitome of anti-fitness
food. Nothing will destroy your progress, expand your waist and plummet
your energy levels like sugar will. If you only take away one do-not-eat
food from this article please let it be sugar.

Try This #5: Fruit

Don't turn to artificial sweeteners to get your sweet fix, instead turn
to nature's wholesome source of sugar: fruit. Eat organic fruit that is
seasonal and locally grown. Stay away from dried fruit and fruit
juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body -
so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits
your lifestyle and brings you promptly to your goals.

Call or email today to get started.

Chocolate Protein Pudding
Chocolate Protein Pudding

What if I told you that I had a recipe for a creamy, chocolaty, protein-rich treat that would satisfy your sweet tooth while bringing you closer to your fitness goals? While it sounds too good to be true, this recipe delivers in flavor and nutrition!

This is a protein packed dessert that the whole family will love. It’s important to enjoy desserts that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.

Courtesy of

What you need
Servings: 1

6 oz Greek Yogurt, plain, fat free 1 scoop high quality chocolate protein powder Sprinkle of unsweetened cocoa powder


1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.

2. Garnish with a sprinkle of unsweetened cocoa powder.

One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,


Michael Roberts 

Medical Fitness Specialist

Downtown Fitness Center

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