Archive for February, 2010

Spot Reduction

Posted: February 28, 2010 by Stacy Gregovich in Exercise Tips
Tags: ,

As a trainer one of the most common questions I am asked is what exercises can I do to get rid of this belly fat or what exercises are the best for these love handles. The truth is no exercise or exercises will decrease the amount of fat in any one area. There are exercises that will strengthen those muscles but will not get rid of the fat lying on top of them. The only way to lose the fat is through a disciplined diet along with a cardiovascular and strength training program. You can’t choose where the fat is going to come from you just have to burn the calories and burn the fat!! So sorry to tell you but none of those magical abdominal belts you see on TV are going to give you that flat belly you are dreaming of. Try following a healthy diet full of whole grains, lean protein, fruit and lots of vegetables as well as fitting in 5 days of exercise a week to achieve those 6 pack abs!


Couscous Chicken Salad

Posted: February 25, 2010 by Stacy Gregovich in Recipes

Dried apricots, couscous, and the flavors of the Middle East make this exotic chicken salad recipe so delicious.

Prep Time: 20 minutes

Cook Time: 10 minutes


  • 1/4 cup olive oil
  • 1/3 cup orange juice
  • 1 tsp. cumin
  • 1/2 tsp. turmeric
  • 1/2 tsp. salt
  • 1/4 tsp. cinnamon
  • 1/4 tsp. pepper
  • 1-1/2 cups uncooked whole wheat couscous
  • 2/3 cup slivered dried apricots
  • 1-1/2 cups boiling water
  • 2 (12 oz.) cans chicken, drained or thinly sliced cooked chicken breats
  • 11 oz. can mandarin oranges, drained
  • Can add Garbanzo beans for extra fiber


In small bowl, for salad dressing, combine oil, juice, cumin, turmeric, salt, cinnamon and pepper and blend well with wire whisk. Set aside.

In large bowl, combine couscous and apricots; add boiling water and cover. Let stand for 5 minutes, then fluff with fork.

Add chicken, oranges, almonds and salad dressing and garbanzo beans and toss gently to coat. Cover and chill if desired. 4-6 servings

Being Skinny! Is that really healthy?

Posted: February 24, 2010 by Louie Brockhoeft in Other

Being Fit vs. Being Skinny

Posted on 07 October 2009 by Frederick


People are always trying to get more skinny. It’s the main reason a lot of people start exercising — to lose weight, lose weight, and lose more weight. And no matter how much we lose, there’s always a little bit more to go. Especially for people relatively new to exercising, it’s extremely hard to reach a solid, happy level of satisfaction. 

But should being skinny be the ultimate, actual goal of exercise, of any attempt to lose weight? Now, before we get into this question further, one thing we should say: there are people who are just naturally skinny. A lot of this depends on your body type and metabolism, which we’ve talked about elsewhere on the site. 

But let’s go back to ‘getting skinny’ as a goal — although exercise will help you lose weight, there’s got to be a better direction than just ’skinny’. There are a few reasons why we think the whole focus needs to shift, and they drive everything we put on the site. Let’s talk about them. 


Becoming skinny isn’t very realistic over the long term. Besides the fact that the whole process of losing enough weight to actually become fashion-model skinny is really difficult, maintaining it — while still eating well and having enough energy to live your life — is extremely hard. 

Getting fit, on the other hand, is far more measurable — you can track your progress, see specific, satisfying changes to your body, and not be holding yourself up to an unrealistic standard. 

That’s actually the most important thing — psychologically, it’s far easier to work towards getting fit than getting skinny. One is a specific goal that’s sustainable, the other is a societal idea that changes with the times and is famously elusive. 

If your goal is simply ‘to be a skinny person’, you’ll always find ways to not measure up, no matter how skinny you might get. Fundamentally, it’s just not  realistic. 

When you combine these two things — a realistic physical goal with something that’s actually easy to deal with, psychologically — you’ve got an unstoppable combination. As an overall direction, getting fit is infinitely preferable to getting skinny. 

But besides that, there are tons of other benefits, too: 


Your full-body health. Trying hard to get skinny can have terrible effects on your body, because you likely won’t eat enough, nor will you get a balanced amount of exercise. When you switch your goal to simply ‘getting fit’, it’s much easier to concentrate on making your entire body healthy, and you go from counting and denying calories to something much more healthful, well-rounded, and holistic in approach. 

Your everyday strength. This one is great, just because it’s something you might not consider beforehand — but getting fit makes you way stronger (not super-muscular, just stronger!). Those little things you need to do around the house, or anything involving physical strength — they become a huge pleasure when you’re in shape (or even just getting in shape). You’ll seriously enjoy being able to actually feel your body, and feel each muscle as you use them. 

Your physical confidence. Connected to that is just the sheer physical confidence that comes from being in shape. It makes you feel grounded, more present, and more at home in your own skin. 

Psychological rewards. It’s not just about the attainable psychological rewards of being in shape, but other, more chemical ones, too — nearly nothing about the mad drive to ‘get skinny’ will give you the natural, amazing high that strong exercise will, and it’s proven that you’ll feel way better pursuing a plan that concentrates on fitness rather than one just concerned with dropping the pounds. I saw this article and felt I needed to make it a post.

My thoughts

 I totally agree with this philosophy. I couldn’t tell you how many times I hear my clients say “I didn’t eat that much the last few days and I haven’t lost a pound.”  The body doesn’t work that way. It is designed to survive. When calories are restricted, the body begins to slow down metabolism and retain bodyfat. It’s a survival mechanism. The best thing to do is feed it a high quality, balanced, consistent amount of food and do it over the long haul. I’m not saying there is no room for cheating. That’s reality. And, cheating from time to time will happen. If you can maintain clean eating 80% of the time, exercise regularly, and not stress out about the scale or how skinny or fat you are, then things will begin to change and you will be on your way to feeling better, looking younger, being stronger, and living longer.

Hello World!

Posted: February 19, 2010 by Louie Brockhoeft in Other
Welcome to our new Blog! We are so excited to finally get this up and running! Please stop by weekly for advice on fitness and nutrition as well as our recipe and exercise of the week.