How do you BOOST a slow metabolism?
I've heard the question asked several times over the years "How do I boost my metabolism?" Or someone would say to me that they think their thyroid is slow... How does a person get their metabolism... Here’s How to Avoid Overeating at the Party…
- Don’t load up on appetizers and then sit down to a full meal. A plate of appetizers has the calories of a meal!
- Look over all of your food options before beginning to eat. Choose a few of your favorites and then fill the rest of your plate with veggies and greens.
- Be careful with liquid! Stick with only one calorie-filled drink and then switch to water.
- Eat a sensible meal before you arrive at the party. This will cut down on party food calories.
Holiday party survival guide The time is here for parties, family dinners, and goodies around the house. This is a recipe for disaster, and if you’re not careful it could reverse your fat loss results quicker than you can say Happy Holidays!
I’d like to make it easy for you to stay on track with your healthy eating, even while being tempted by all kinds of holiday foods during this festive time of year, so keep reading for 5 Holiday Party Survival Guide Tips…
Holiday Party Survival Guide Tip #1: Don’t Eat 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 the menu. You’ll be leaner, healthier and won’t have greasy fingers.
Here’s a healthier alternative to frying foods… Use a broiler
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.
Holiday Party Survival Guide Tip #2: Don’t Eat White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So, you really 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.
Here’s a healthier alternative to white bread… Enjoy 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. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.
Holiday Party Survival Guide Tip #3: Don’t Eat Creamy Dressings
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. Same goes for pasta dishes – avoid the ones with creamy, heavy sauces, as these are simply loaded with extra fat and calories.
Here’s a healthier alternative to creamy dressings… Vinegar Dressing and Red Sauce
Dressing and sauce are meant to lend flavor to salad and noodles, 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.
Holiday Party Survival Guide Tip #4: Don’t Drink Sweet Beverages
‘Tis the season for sugary beverages like egg nog, sweet cocktails, and hot cocoa. Just like white bread, these sugary drinks have zero nutritional value – other than calories. The sheer number of sugar grams in one of these beverages is usually the same as dessert! So before you indulge in a sweet drink, consider changing your order to something less sweet, or count it as your dessert.
Here’s a healthier alternative to sweet beverages… sweeten with liquid stevia
Carry a small bottle of water-based, liquid stevia and use a little squirt to sweeten your beverage of choice this holiday season without adding any grams of sugar. Ask for your beverage to be made without sugar, and then sweeten it yourself without any repercussions to your fitness results.
Holiday Party Survival Guide Tip #5: Don’t Overindulge on 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 tip from this article, please let it be to not overindulge on sugar! The holidays are full of sugary treats, so you must make a conscious effort to keep your intake under control.
Here’s a healthier alternative to sweet beverages… enjoy some 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. 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 helps you achieve your goals.
Call or email today to get started. -XL.png) 7 Days of FREE of Personal Training offer expires 7/06/25 Simple Banana Pancakes 😋 Ingredients 1 banana 1 egg or olive oil A pinch of cinnamon A pinch of sea salt Cooking oil or spray Walnuts or almonds Organic barley flour ground flaxseeds Milk or almond milk, or dairy free creamer
Instructions 1. Put all ingredients except the cooking oil in a bowl and mash together with a fork. 2. Heat up a pan and put in oil. Scoop small amounts of batter in the pan. Bake slowly, flip halfway. Bake until firm. Enjoy! The Problem with Your Diet For more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero true results.
Sure, you may lose 5, 10 or even 20 pounds on a fad diet...but you’ll gain it all back and then some. How can I be so confident that your results will be short lived? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.
Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight-a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.
You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there... But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits-with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.
In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, the unneeded calories will result in pounds gained. So what’s a dieter to do? Find a brand new diet to follow-right? Wrong.
There is a way to drop pounds and firm your body, but you won’t read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change.
What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back your old ways-a lifestyle change redefines who you are. I know this is starting to sound like some heavy stuff, but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change every day with amazing results.
Fact: The shape of your body is the direct result of your current lifestyle.
So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.
Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.
In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:
- The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The key word here is consistent. If you aren’t exercising at least 3-4 times each week then you own this habit.)
- The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
- The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it ’empty’ calories.)
You can lose weight and improve both your appearance and your health.
You can look and feel great.
You can transform yourself into the person that you’ve always wanted to be.
Don’t let another day go by that leaves you a slave to unhealthy habits. Take action now. Call or email me today and together we will recreate your lifestyle and redefine your body.
By the way, I should mention another deadly habit that destroys too many people’s dreams. The habit of procrastination.
How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would call me to start your personal training program? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.
Break that nasty habit of procrastination-contact me today. .png)
Holiday party survival guide
The time is here for parties, family dinners, and goodies around the house. This is a recipe for disaster, and if you’re not careful it could reverse your fat loss results quicker than you can say Happy Holidays!
I’d like to make it easy for you to stay on track with your healthy eating, even while being tempted by all kinds of holiday foods during this festive time of year, so keep reading for 5 Holiday Party Survival Guide Tips…
Holiday Party Survival Guide Tip #1: Don’t Eat 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 the menu. You’ll be leaner, healthier and won’t have greasy fingers.
Here’s a healthier alternative to frying foods… Use a broiler
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.
Holiday Party Survival Guide Tip #2: Don’t Eat White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So, you really 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.
Here’s a healthier alternative to white bread… Enjoy 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. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.
Holiday Party Survival Guide Tip #3: Don’t Eat Creamy Dressings
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. Same goes for pasta dishes – avoid the ones with creamy, heavy sauces, as these are simply loaded with extra fat and calories.
Here’s a healthier alternative to creamy dressings… Vinegar Dressing and Red Sauce
Dressing and sauce are meant to lend flavor to salad and noodles, 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.
Holiday Party Survival Guide Tip #4: Don’t Drink Sweet Beverages
‘Tis the season for sugary beverages like egg nog, sweet cocktails, and hot cocoa. Just like white bread, these sugary drinks have zero nutritional value – other than calories. The sheer number of sugar grams in one of these beverages is usually the same as dessert! So before you indulge in a sweet drink, consider changing your order to something less sweet, or count it as your dessert.
Here’s a healthier alternative to sweet beverages… sweeten with liquid stevia
Carry a small bottle of water-based, liquid stevia and use a little squirt to sweeten your beverage of choice this holiday season without adding any grams of sugar. Ask for your beverage to be made without sugar, and then sweeten it yourself without any repercussions to your fitness results.
Holiday Party Survival Guide Tip #5: Don’t Overindulge on 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 tip from this article, please let it be to not overindulge on sugar! The holidays are full of sugary treats, so you must make a conscious effort to keep your intake under control.
Here’s a healthier alternative to sweet beverages… enjoy some 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. 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 helps you achieve your goals.
Call or email today to get started. .png) You Need a Weight Loss Strategy
Kel Silas CPT MHT NS EXtreme Personal Fitnes
Hi there fit buddy. My name is Kel Silas. Yes that is really me featured in the pictures below to the far right. In the pictures below I worked hard to gain 10 pounds of lean muscle and lose 8 pounds of unwanted body fat in 12 weeks. When you gain muscle and lose body fat simultaneously the results are DRAMATIC and INCREDIBLE! #EXtremeFatLoss
When I lost all of that body fat I had a weight loss strategy designed for Hollywood movie stars. Without this strategy I would have just been spinning my wheels for months and years without much success. Funny (true story) I told some of my secrets back then to a friend who got featured in the legendary magazine Muscle and Fitness.
You need a weight loss strategy! Having a weight loss strategy could prevent someone becoming depressed because of their weight. Having a weight loss strategy can help eliminate all of the pain and frustration of you not knowing what to do and trying to figure out what to do to lose weight, burn fat and get in shape! You can avoid making mistakes that cause you losing valuable time and energy. It can help overcome the fears of failing by showing them proven strategies and roadmaps to achieve success. What's Your Goal?? 25% off In Home Personal Training offer expires 7/06/25
Pass the Teriyaki Meatballs! 
If you are a lover of teriyaki then these subtly sweet meatballs are right up your alley! These make a wonderful appetizer for your holiday party.
Feel free to use liquid stevia rather than the honey if you are looking for an extremely low sugar dish. However, for most of us, this small amount of healthful, raw honey is perfectly A-OK and beneficial.
Serve these tasty meatballs up as an appetizer or serve over arugula or spaghetti squash for a small, fitness-minded meal. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 5
1 tablespoon garlic, minced
2 tablespoons ginger, minced
¼ cup scallions, minced, plus more for garnish
1 pound ground beef
1 teaspoon sea salt
1 tablespoon toasted sesame oil
3 tablespoons coconut aminos
1 tablespoon raw honey
1 tablespoon white wine vinegar
½ teaspoon arrowroot starch
3 tablespoons water
1 tablespoon sesame seeds
Instructions
1. Combine the garlic, ginger and scallions in a food processor. Pulse until well combined and finely minced.
2. Transfer the garlic mixture to a large bowl and add the ground beef and sea salt. Use your hands to mix until well combined. Form the mixture into 20 meatballs, about an inch in diameter.
3. Place a large skillet over medium-high heat and add the sesame oil. Add the meatballs and cook, shaking often, until browned on all sides and cooked through. Remove the meatballs and set aside on a plate.
4. Add the coconut aminos, honey and vinegar to the skillet. In a small bowl whisk the arrowroot starch and water together until fully dissolved. Add to the skillet, mix and simmer until the mixture has thickened, about 2 minutes. Return the meatballs to the skillet and cover in the sauce. Serve immediately, garnish with scallions and sesame seeds.
Nutrition
Four Meatballs equals: 189 calories, 7g fat, 372mg sodium, 6g carbohydrate, 3g fiber, 2g sugar and 23g protein.
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She lost 15 pounds reduced her body fat percentage 6% #TeamAwesome
Deb Flohre Hughes U.S. Army Veteran SBC
I feel amazing, have more focused energy to workout and study, and I’m wearing clothes I haven’t been able to wear in over 2 years! I have lost 15 pounds in two and half months and a total combined 5.75 inches off my body. Plus I have reduced my body fat percentage 6%. Kelvin will motivate you, teach you, encourage you, and change you and your life for the better!
Subscribe to You Tube! More videos coming soon! Omgosh shame on me. I have about 10 videos that I need to edit and upload to my new You Tube channel. I'm so sorry and they are coming soon! I am working on one right now. I just recorded another one last week LOL! Please click here now to follow me on You Tube! @MyExtremeTrainerHere’s How to Avoid Overeating at the Party…
- Don’t load up on appetizers and then sit down to a full meal. A plate of appetizers has the calories of a meal!
- Look over all of your food options before beginning to eat. Choose a few of your favorites and then fill the rest of your plate with veggies and greens.
- Be careful with liquid! Stick with only one calorie-filled drink and then switch to water.
- Eat a sensible meal before you arrive at the party. This will cut down on party food calories.
Discover How to Boost the Immune System Naturally
Just in case you missed this Facebook Live Presentation from December 30th 2020 that I did on "How to Boost the Immune System Naturally" here's the link to see it. I made the video public so you don't need to have a Facebook page to watch it. Just click on the link below.
Discover How to Boost the Immune System Naturally 
Push harder than you did yesterday if you want a different tomorrow. .png) New Client's Fitness Profile
Are you considering starting on a new exercise or weight loss program?
Do you find yourself in need of someone to motivate and encourage you?
Do you feel you need someone to whip you into shape QUICK and FAST?
Please click here to fill out a New Client's Fitness Profile
Have you been struggling and trying to lose weight?
Have you been procrastinating starting your exercise or weight loss program?
Have you not been able to discipline yourself to make time to start working out regularly?
Please click here to fill out a New Client's Fitness Profile
Do you desire to achieve amazing results from an exercise or weight loss?
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Have you been feeling mentally stressed or depressed about your appearance?
If you have answered yes to any of these questions then please fill out a New Client's Fitness Profile. Please click on the link below and let's talk about your health, your goals, and what kind of results you really desire to achieve. It will take you about 10 minutes to complete it.
Please click here to fill out a New Client's Fitness Profile
The new Weekly Recipe will come out every week on Wednesday. #YummyDelicious 😋 Do remember to check your email to see it every week. If you like them, please share them with your family and friends. Let's begin to work together to get the whole world healthier! You can also share this link on Facebook. Please let me know if you have any recipe requests.
Couples who sweat together stay together!
According to Psychology Today's 2014 article "5 Reasons Why Couples Who Sweat Together Stay Together", lab studies have shown and proved that couples who are working out, exercising and taking part in activities together reported increased feelings of overall relationship satisfaction, closeness and connection, and even feeling more in love with their partner. They say that a family that prays together stays together and apparently the same exact thing holds true for exercise and fitness. Couples don't always have or share the same exact fitness goals but regular exercise time together can help to build a better bond and connection, reduce stress and tension in a relationship or marriage, provide motivation and accountability plus emotional support. This can also be a great time to have open discussions with each other and even discuss cooking options and other strategies to improve your health. Couples can also increase relationship happiness, help each other achieve goals faster, improve exercise efficiency, and even make your partner fall more in love with you. The link to the article written by Dr. Theresa DiDonato Ph.D. is below. 5 Reasons Why Couples Who Sweat Together, Stay Together
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