Protein Drinks

I have had inquiries as to where you would find protein drinks, especially if you are working, traveling sitting at an airports, etc.



Obviously if you are at home, you can make your own....buy a high quality protein power at your local GNC, Vitamin Shoppe, or a specialty health food store. Protein powers come in various flavors; chocolate, vanilla, strawberry or mocha. Mix it with skim milk, soy milk, almond milk, juice or water. Add fruit and ice and blend. Get a shaker bottle and just mix water or milk with the protein for a quick snack. May not taste as great but does the trick.



One of my favorites: Starbucks! They make a protein drink called a Vivano. It comes in two flavors: orange, mango, banana (all fresh ingredients) with 20 grams of protein and 250 calories! The other flavor is chocolate-banana (fresh banana), a few more calories, 280, and you can also add a shot of espresso if you like!



One of my best lunch options when I'm really busy!



These are two items which top my list for a "fast food" breakfast, lunch or snack. They also can be made with skim milk or soy milk so don't be afraid to ask.

Organic Foods

Recently I had someone ask me the question: "I'm eating all organic and I'm not losing any weight". When I asked exactly what she was eating, I was a bit shocked.

Eating organic is wonderful and healthy, but just because it's organic does not mean you can eat it all and as much as you want!! Calories are calories! Organic doesn't change that!!!

Again, think about what you are putting into your body!!! With summer here it's a great time to have salads, add chicken, fish or tofu for protein and watch the dressings. Drink plenty of water, stay away from the diet drinks and grab that apple for a snack. Keep that metabolism burning with those healthy snacks. Nuts, dried fruits, fresh fruit, a protein bar (watch the calories) are all great choices.

After a workout be sure to eat plenty of protein; a protein shake is a great post workout snack.

A number of you are gearing up for the marathon season coming up; try to schedule your training in the early morning hours when it's cool; do not get over heated. Heat stroke is affecting many runners this year; be sure you're not one of them!

Pat's Back

Moving back to Louisiana has been not only time consuming, but a bit stressful as well. Getting back into the swing of things, adding a beautiful new companion to my life has kept me busy.

Bella, a small mix breed found me the evening I arrived back here. She was recovering from a broken leg, under weight and obviously had been abused. She now has become a healthy, vibrant, beautiful and loving addition. Rescuing a dog can be one of the most rewarding experiences life can offer. They will not only provide you with love, but get you outside and walking. What a great benefit!!

Extreme heat is prevalent all over the country right now, so walk or run in the early morning or evening hours. Be sure to hydrate, drink enough water and add electrolytes. For those who are runners, soccer players, equestrians or tennis players this is doubly important. Football training season is in full swing and parents be aware; make sure your players have water and electrolytes available at all times. Be sure to choose those electrolytes wisely. Stay away from those containing sugar if you are trying to loose weight.

Keep cold water melon handy; a great natural refresher.

Please, feel free to contact me if you have any questions....until tomorrow, have a wonderful day!

Tips to Target that Belly Fat

"Belly Fat" seems to be one of the most talked about areas of the body. One thing to remember it's fat! Some of us seem to hold it more than others, but it's still fat. And to lose that fat you must think about your diet!

Again, it's about calories consumed and your energy output!! Yesterday I wrote about changing up your routine to shock your body into working harder. Below are a few diet tips for helping your body burn fat.

Sugar intake, the biggest "no, no". Please read labels! There is hidden sugar in so much of what we consume; soft drinks, flavored water, lattes, frozen drinks (both alcohol and coffee bar favorites), condensed milk and energy bars.

Add to you daily supplement regime at least 1000 mg per day of Calcium with meals, 500 - 2000 mg of Vitamin C. (These have been proven to help the body burn fat!)

Stay hydrated. Aim to consume one gallon of water per day. It speeds the metabolism, helps reduce hunger and flushes the body of toxins.

Low fat dairy products have been shown to boost fat loss. Low fat Greek Yogurt, milk and cottage cheese are excellent choices.

Olive oil, avocados, walnuts, peanut butter (without sugar and other additives) are all healthy fats and should not be avoided.

Up your protein with lean chicken, fish, especially salmon.

Fresh veggies are becoming plentiful, but stay away from the dips, butter, dressings loaded with mayonnaise, various oils and sugars.

Green tea - 4-6 cups of glasses a day. Do not add sugar or milk!!

I can't emphasize enough to read labels and be aware of what you are putting in your body!!!!

Workout Tips - Why My Body Doesn't Change?

When your body doesn't seem to change no matter how much you work out, red flags should pop up! Something you are doing isn't working; think about it. Seriously reflect on your habits; exercise patterns, diet, drinking and even your stress level! These all have an impact on how your body reacts. And we are all different.

What do you want to change about your body? Do you want to lose weight, gain muscle or just tone? Are you training for a specific event? Are you retaining belly fat?

A few simple tips: If you are constantly doing the same type of training (running, walking, workouts with weights) day after day after day your body will plateau out. In other words your body gets used to your routine and doesn't have to work as hard and it will burn less calories. It's time to shock your body! Change up your routine. Do something entirely different, try Yoga, Pilates, Zumba instead of running.

If you have weight issues now is the time to ask yourself some serious questions. Do you have any health issues? Are you on any medications? What is your stress level? All these items can lead to a change in metabolism. Body type and age can also factor in to these problems. Stress affects hormone levels which change the metabolism......and that metabolism changes as we age.....and change is the optimal word here. CHANGE WHAT YOU ARE DOING!! CHANGE YOUR DIET - GET RID OF THE SUGARS, CUT YOUR ALCOHOL INTAKE AND MOST IMPORTANTLY CHANGE YOUR MIND SET!!

Tips for Working Out

Summer is a great time to lose weight and get in shape. I know so many of you wanted to be in swimsuit shape by this time, but for those living in the colder climates it's difficult. Especially if you don't belong to a health club.

So now is the time to get outside; walk, run or hike. Make snacks of nuts, dried cranberries or blueberries, grab a bottle of water and get moving!!! Remember you have to expend more energy than calories consumed to lose that weight. For every extra 100 calories you consume a day, you add 10 pounds a year!!! Be aware of what you are putting in your body!!! Keep a food log and don't cheat!!!

What is Bodilates?

I developed Bodilates after finding people becoming bored with traditional Pilates classes.

Adding in strength training, core and leg work increased the difficulty and had even the college athletes struggling to get through the workout!

If you are interested in finding a Bodilates class in your area or want to become a certified Bodilates instructor, please contact me.