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Best Way to Meal Prep

Jan 28, 2019
1 min

Best Way to Meal Prep

The best way to meal prep is to bulk cook a.k.a. Power Cooking! If you make your food in advance so it’s easy to grab and go. Planning is key to meal prep! Power Cooking is simply making a bunch of meals in one shot. Don’t get nervous! I want this to be simple for you. One way to Meal Prep Get good at this version and then you can adapt it to your particular lifestyle once you get rolling. If you are making food just for yourself, instead of cooking 4 ounces of chicken cook 1

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What To Do With Leftover Halloween Candy

Oct 25, 2018
2 min

What To Do With Leftover Halloween Candy

You have just finished trick or treating with the kids… or maybe you are like my house and have a bowl of candy but get no trick or treaters…Don’t worry I am not offended with the absence of costumed kids. We live in the country and most people go “into town” where there are sidewalks for their Halloween stash. So once Halloween is through and you have hopefully only eating few of your favorite candies (because come on it’s not like you can’t get more Reese’s Pieces at the st

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Trick or Treat Sweets

Oct 14, 2018
2 min

Trick or Treat Sweets

Halloween marks the beginning of the three biggest holidays of the year this time of season. Upcoming holidays such as Halloween, Thanksgiving and Christmas are filled with fun, family and food. The really scary part is how much food is consumed over the next two months! “Fun” sized Halloween trick or treat sweets which are perfect for calorie control…unless you eat too many. And raise your hand if you can stop at just one or two trick or treat sweets?? Most Halloween treats

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Best Scale For Weighing Food

Apr 12, 2018
1 min

Best Scale For Weighing Food

Here’s my favorite kitchen scale to use for food logging! #nutrition

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Food Log – Quick and Easy Way NOT to Food Log

Jan 20, 2018
1 min

Food Log – Quick and Easy Way NOT to Food Log

Don’t Want to Food Log?? Don’t want to food log?? Learn this quick and easy way to plan your meals. Nicole Simonin (Personal Trainer of Shape It Up) shows you an easy way to line up your meal so you can get fit, stay fit and not have to food log. #nutrition

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Do You Need A Fat Burner To Lose Weight

Sep 29, 2017
3 min

Do You Need A Fat Burner To Lose Weight

Do You Need A Fat Burner To Lose Weight? I received this question from AnnaMarie. They wanted to know whether I use fat burners and what is my opinion of fat burners. What is a fat burner? A fat burner is a supplement some people take thinking it will help metabolize fat loss. Fat burners are typically made up of different compounds: Caffeine Ma Haung Green tea CLA Ephedra – (if you are familiar with ephedra you know it was taken off the market for causing heart problems an

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Opti-Bar Review

Aug 6, 2017
1 min

Opti-Bar Review

Did the Opti Bar make the cut?? Check out my review! Okay so be prepared for some “photo bombing” in this video from my kids LOL! Hope you enjoy this video as much as I did making it! #nutrition

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Banana Walnut Protein Pancakes

Jul 22, 2017
1 min

Banana Walnut Protein Pancakes

Like making protein pancakes but hate the mess?? I have a yummy recipe for you today in this video. These pancakes are high in protein and big on taste! Who doesn’t love pancakes??! Especially Banana Walnut Protein Pancakes! Banana Walnut Protein Pancakes Banana Walnut Protein Pancakes Ingredients: ½ cup Liquid Egg Whites ½ cup of cold water 1 cup (106 grams) Kodiak Power Cakes Flapjack Mix Cinnamon to taste Vanilla extract to taste 1 small Banana 3 grams Walnuts (chop

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Calories: Are You Burning Enough For Weight Loss?

May 23, 2017
3 min

Calories: Are You Burning Enough For Weight Loss?

Are You Burning Enough Calories For Weight Loss? Confused About Calories Weight loss is simply calories in verses calories out, right?? Yes and no… I want to be clear…this blog post is about just seeing the numbers on the scale go down. I am a big believer in focusing on your performance in your workouts and inches more so than scale weight. But there are many women out there (and you might be one) that do need to lose scale weight. So this blog post is for the woman who has

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Low Carb Diet Dirty Little Secret

May 2, 2017
3 min

Low Carb Diet Dirty Little Secret

What is a “carb”? For those who do not hang out in at the gym or know fitness lingo, a “carb” is short for carbohydrate. A carbohydrate is one of the three macro-nutrients. Carbohydrates are divided into two subcategories: Simple and Complex. Simple carbs are monosaccharides and disaccharides (just a fancy way to distinguish their molecular makeup). Some examples of monosaccharides: Glucose Fructose Galactose Common disaccharides are: Sucrose (table sugar)* Lactose (milk sug

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The Laws of Thermodynamics – How to make the most of your body’s thermostat

Apr 27, 2017
3 min

The Laws of Thermodynamics – How to make the most of your body’s thermostat

“The law of thermodynamics describes the principles that govern the energy exchange including heat exchange and performance of work” – from ISSA Nutrition Basically, the laws of thermodynamics determine if weight is gained, lost, or remains the same. Yes, if you eat less and burn more you will lose weight and if you eat more than you burn you will gain. But there is more involved than ‘energy in” vs “energy out”. Energy in is when food is taken in to the body as calories thro

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Easy Way to Peel Eggs

Mar 9, 2017
1 min

Easy Way to Peel Eggs

I found this hack somewhere online…I was skeptical at first but I was shocked it worked! I was amazed that there was actually an easy way to peel eggs! Easy Way to Peel Eggs Boil the eggs (see below for instructions) Place 3-5 eggs in a large, circular container Add about 1/8 cup of water Seal lid onto container Shake it like you mean it for about 30 seconds (I listen and when the “cracking” noise gets quiet I know it’s ready) Open container Pull out egg and shell should easi

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Post Disney Recovery

Feb 21, 2017
4 min

Post Disney Recovery

Read my post “How to Survive Disney Meals” In my last post, I proclaimed my frustrations with weighing myself and how damaging those little numbers can be. If you follow my blogs, then you might have read my last blog post on my rant about the scale. If you haven’t please click here to read it. Before we left for Disney, I decided to take my measurements and ….yes, I stepped on the scale. I was curious…. This Disney trip I decided to listen to my body. Three days, I woke up

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Healthy Meal Plan Tips

Sep 7, 2016
2 min

Healthy Meal Plan Tips

What usually follows?… Just grab whatever you can find… or maybe you pick up the phone and order a pizza for delivery? We all have done this one time or another. But if you do this on a daily basis and your waistline is expanding, it’s time to make a NEW plan! A healthy meal plan that is! It all starts with figuring out what you want to eat. This is done in advance… before you go grocery shopping. Take 20 minutes (right now…well after you read this :-), sit down and plan out

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Ingredients Checklist For Success

Aug 25, 2016
2 min

Ingredients Checklist For Success

Ingredients Checklist For Success Here’s a quick “ingredients checklist” you’ll want to stick to when creating your own meals. The better you stick to this, the better off your body will be … Protein – Choose a portion of lean protein, such as chicken breast, ground turkey, fish or steak. Protein is essential for building toning and building muscle. Include a LEAN protein source with each meal. Carbohydrates – Choose a portion of complex carbohydrates, such as a small baked p

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How Many Carbs Should I Eat

Aug 10, 2016
3 min

How Many Carbs Should I Eat

Unfortunately, the answer is not always as straight forward as you would probably like. Carbohydrates (carbs) are really getting a bad rap lately… With Paleo-Atkins type diets at their height, it’s no wonder why there are so many questions like “how many carbs should I eat?” What you eat truly depends on what fitness goals you are going after and how each individual feels with more or less carbs. What is a carbohydrate? A carbohydrate is one of the three main macro nutrients

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Portion Distortion – Do you know what a portion actually is?

Jun 2, 2016
1 min

Portion Distortion – Do you know what a portion actually is?

We Have Portion Distortion Now-a-days! Just this past weekend, we had bought strawberries one from a local farm market and some from the grocery store. The store ones were huge and beautiful looking. The local strawberries were tiny and cute with all kinds of shapes and bumps. Although, the store bought ones were pretty to look at guess which ones are probably better for you??? We are so far from what a “normal” serving size is that we don’t realize how much food we are ea

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Fat Loss – How many calories needed

Apr 20, 2016
1 min

Fat Loss – How many calories needed

If your goal is fat loss you want to have a calorie deficit. If you want to maintain your weight you need to have an even calorie balance of your metabolic rate. If you want to gain weight (put on muscle) you need to have a calorie surplus. Depending on what you want to look like (lean look like a dancer or long distance runner, or more muscular look like a figure model or just a smaller version of yourself) will determine your macro-nutrients and what type of workouts you im

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Throw Back Thursday

Apr 13, 2016
1 min

Throw Back Thursday

and my take on TBT is more about what you couldn’t do before that you can do now. Here’s this week’s TBT: One of my private clients, Carol received a TBT yesterday when she ran at 8mph! She was really hesitate about doing this as I clicked the 8mph button on the treadmill. But she attacked it and was able to run at 8mph! Way to go Carol!! I think a lot of times we hold back and think “oh, but I can’t do that?”… Instead of discounting it…how about you give it a try? Because w

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Tailgating Tips From A Personal Trainer

Apr 13, 2016
2 min

Tailgating Tips From A Personal Trainer

Spring (I think) has finally sprung here in South Jersey (though that is questionable after the snow storm we had last Saturday…I digress…) Even though it is not football season, you may find yourself out tailgating at your kids sports game this weekend. As a personal trainer, I still have to remind my clients that they do not have to hibernate while losing weight. You can still enjoy life AND get the fitness results you want. Here are some tips to help you stay on your hea

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