CHARITH MADAWELA

Egg White Chile Omelet

Here's a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado. Servings: 2  Here's what you need...

1 teaspoon olive oil

3 small tomatoes, finely chopped

2 (4oz) cans of fire-roasted, diced green chiles

12 egg whites

2 Tablespoons water

Non-stick cooking spray

In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.

In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add 1/4 of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.

Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and chile mixture.

Let's face it, some days you just don't feel like exercising. 

Grilled Salmon and Peach Salad

This recipe makes a perfect flat-abs meal. Fresh greens, grilled peaches and tender salmon make a mouthwatering combination. Enjoy for lunch or dinner. Servings: 1  Here's what you need:

2 cups mixed greens

1/4 cup grilled peaches

1 Tablespoon blue cheese crumbles

1 Tablespoon dried cranberries

1 Tablespoon light salad dressing

7 oz grilled salmon

Toss the greens, peaches, blue cheese, and cranberries in a bowl with salad dressing. Top with grilled salmon.

Bathing suit season is right around the corner…are you ready?

Most people want to slim down before baring it all, so I'm here to warn you of the 5 Flat Tummy Myths that could waste your time: Myth #1: Do extra crunches to flatten your abs. Excessive crunches aren't the answer for tight abs. In order to achieve a toned look you'll have to focus on burning off the layer of fat that is covering up your tummy.

Tip: Don't obsess about crunches - instead focus on fat burning.

Myth #2: Take diet pills to speed results. I know it's so tempting! The ads make compelling claims about the power of popping a pill, but don't fall for it. There is no ‘magic pill'. Diet pills are more likely to burn through your pocketbook than to slim you down.

Tip: Don't pop a pill - instead burn calories with intense exercise.

Myth #3: Turn to packaged diet products to boost results. Don't fall for the foods that are packaged as ‘diet' or ‘weight loss' aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn't need, and certainly won't help you attain that tight tummy.

Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.

Myth #4: Avoid all carbohydrates in order to achieve tight abs. Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

Tip: Don't give up all carbohydrates - instead stick with wholesome carbs.

Myth #5: Starve the chub away.  Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.

Tip: Don't starve yourself - instead eat small wholesome meals throughout the day.

CARDIO CONSOLE (NO Equipment Needed)

Sweet Potato Protein Muffins

Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these Sweet Potato Protein Muffins is packed with nutrients, vitamins, minerals and 9 full grams of protein. Enjoy one as a nutritious breakfast or as an after-workout snack. Servings: 12  Here's what you need:

1 cup almonds (or almond flour)

10 dates, soaked in hot water for 10 minutes

1 cup baked sweet potato, skin removed

1 cup vanilla flavored protein powder

3 organic eggs

1 teaspoon vanilla extract

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon baking soda

pinch of sea salt

Poke a sweet potato all over with a fork and bake at 425 degrees F for 40 minutes. Remove from oven, cool, and remove the skin. Reduce oven temperature to 350.

Pulse the almonds in a food processor until finely ground. Add the remaining ingredients to the food processor and pulse until fully combined.

Generously grease a 12-muffin tin with coconut oil. Divide the batter between the 12 muffin tins and bake for 15-20 minutes.

Nutritional Analysis: 134 calories, 6g fat, 107mg sodium, 10g carbs, 2.4g fiber, 9g protein 

-We post FREE workout videos and/or fitness & motivational tips daily on our facebook fanpage: www.facebook.com/TransFORM180Training

This fitness tip is so simple and yet it makes all of the difference when it comes to your results.  The sad reality is that over 90 percent of gym goers fail to achieve their goal—even after a full year of consistently exercising.  Perhaps you can relate?  It shouldn't be this way. I believe that you deserve to get the best results possible from the time that you invest in exercise.  The simple fitness tip that I share below has the power to change everything for you...  Your results are equal to the level of intensity in workout.  In other words, you get what you give when it comes to exercise and results.  When you simply go through the motions, while staying in your comfort zone, then results will always be a hope for tomorrow and not today's reality.  What exactly do I mean when I say intensity?  Intensity is a measure of how much energy you're expending while exercising. The harder you push yourself, the higher your intensity. When you're simply going through the motions of a routine, without digging down and giving it your all, the workout has low intensity and your results will disappoint.  While you exercise, pay attention to how you feel. Could you be working harder? If the honest answer is yes, then step it up a notch. It's worth it...  In addition to seeing awesome results quickly, there are two more benefits to bringing up your exercise intensity.  The first benefit is that when you bring the intensity you're able to shorten exercise time. This means less time spent sweating away in the gym and more time doing the things you really love. All while getting even better results than with longer, low intensity workouts.  The second benefit is the after burn that you'll experience after an intense workout. Simply put, this means that your body will continue to burn extra calories long after you have finished exercising. Talk about supercharging your results! Just imagine how quickly your body could transform when you begin to harness the power of exercise intensity.  One thing to remember—it's important that you never sacrifice proper form in favor of intensity. As soon as your form starts to be compromised, reduce your intensity to where proper form is achieved.  I'm here to help you transform your body (and your whole life!) through the power of fitness.  Call 206.755.5004 or email [email protected] today to get started on a fitness plan that will bring the intensity and deliver the results.

-We post FREE workout videos and/or fitness & motivational tips daily on our facebook fanpage: www.facebook.com/TransFORM180Training

Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken, shallots and fresh dill will only take you about 45 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean. Servings: 8  Here's what you need:

1/3 cup coconut flour

3 lbs boneless, skinless chicken thighs

sea salt and black pepper

2 Tablespoons olive oil

20 shallots, peeled and halved

4 garlic cloves, minced

1 cup sparkling, white wine

3 Tablespoons Dijon mustard

1 cup organic chicken broth

3 cups cherry tomatoes, halved

1/2 cup fresh dill, chopped

Place the flour in a shallow bowl. Rinse the chicken and pat dry. Season both sides of the chicken thighs with salt and pepper. Dredge through the coconut flour.

In a heavy Dutch oven, heat the olive oil over medium high. Add the chicken and cook until browned, about 4 minutes per side.

Add the shallots and garlic, cook until softened, about 5 minutes. Add the wine, mustard and chicken broth. Reduce the heat to a simmer, cover and cook for 30 minutes.

Add the tomatoes and fresh dill. Season with a little more salt and pepper. Cook over high for 5 minutes. Serve warm.

When it comes to excuses for not exercising, I’ve heard them all. 

Sometimes the excuse is self-inflicted: I don’t have the time.

Other times the excuse is pure procrastination: I’m going to start as soon as tax season ends.

And then there are excuses that are downright funny: I don’t like to sweat.

As delicately as possible, I point out to these well meaning excuse-makers that, even though they don’t want to do it, exercise is an important part of cultivating a strong, healthy and attractive body.

I tell them that if they would just exercise 2 to 4 times each week they would feel a dramatic improvement in their daily life, starting with renewed energy and strength.

Then I bring up the health benefits and explain how many of their health problems would improve or even disappear. I talk about how great they will feel, and look, dropping those extra pounds and rediscovering a slender figure.

Even with all this experience in excuse squashing, there used to be an excuse that would leave me stumped.

The sneaky excuse of ‘I’m active’: Oh, I don’t need to exercise with a personal trainer—I’m very active. I play golf and tennis and Wii.

Well, that is a good excuse, right? Golf, tennis and Wii are all active sports that burn calories. Maybe you can be fit without doing any other exercise…

And then I started noticing a trend.

The ‘golf’ people couldn’t touch their toes in a simple flexibility test. The ‘tennis players’ couldn’t jump rope for 60 seconds. The ‘Wii players’ needed a week to recover from a one mile jog. The so-called ‘active’ people encountered injury after injury.

And then it hit me.

You can’t become fit simply by being active.

Only by being fit can you become more active.

To be lean and to maintain a level of fitness there is no substitute for a consistent, challenging exercise program. It’s the only way, folks.

To truly be fit is when your body is able to do whatever you ask of it. This comes from a combination of flexibility, strength and endurance.

So, do you exercise?

Or are you fooling yourself with the idea of ‘being active’?

How do you feel about your current level of fitness? Are you able to do each and everything you want? Or do you end up opting out of activities that you know would be too challenging?

If you’ve used the excuse of ‘being active’ in the past, take a minute to reconsider your position. Don’t bank on your ‘active’ lifestyle with the hope of true results.

Call or email me today to get started on an exercise program that will make you truly fit.

And if you’re furthest from active but simply want to lose those extra inches and pounds, make the decision to contact me today.

Professional Fitness Coaching Can Speed Up Your Body Conditioning and Help You Avoid Exercise-Related Injuries

In the past, professional fitness coaches were deemed as only exclusive for the rich and popular. However, various fitness facilities have started showing up in so many spots in the country and with them, the number of personal fitness trainers has also exponentially increased. Today, getting your own personal trainer has accessible for the average Jane and Joe. And, the training has gone beyond weight lifting and cardio workouts.  It has transformed into a knowledge and assistance program focused on developing a healthy and fit lifestyle.

The Need for a Personal Trainer

Some people are hesitant having to pay extra on a personal trainer when they can just workouts for free. But for those who chose to be managed by professional fitness instructors, having to answer to someone is a great source of personal motivation. In reality, if we were not instructed well by our parents and teachers, many of us would not be where we are now. A personal trainer puts you to the tasks that you are supposed to do, not what you want to perform. This speeds up the fitness process.

Getting a personal trainer can actually save you time reduce the possibility of injuries. With a professional trainer, you have someone who will identify the right exercises for you based on your current capabilities. And not only that, they can tell you how to properly use the different exercise equipment and that saves you time figuring how they work on your own.

Some people who are in the gym try to learn various exercises by watching other individuals perform them, not realizing that there is a possibility that the person they are watching may just be making workout routines on his own. Plus, keep in mind that a routine that works for another may not necessarily be applicable to you considering that we have different physiques which mean we have varying exercise requirement. 

The cost of hiring a personal trainer can, in itself, become an incentive.  When you eat in an expensive restaurant, you want to make sure that you clear out everything on your plate to get your money’s worth. The same is true with personal trainers – because they are available and you paid for them, you would not want your investment go to waste and you maximize by trying to learn more from a personal trainer. 

Boundaries

Professional Fitness Coaching Can Speed Up Your Body Conditioning and Help You Avoid Exercise-Related Injuries

In the past, professional fitness coaches were deemed as only exclusive for the rich and popular. However, various fitness facilities have started showing up in so many spots in the country and with them, the number of personal fitness trainers has also exponentially increased. Today, getting your own personal trainer has accessible for the average Jane and Joe. And, the training has gone beyond weight lifting and cardio workouts.  It has transformed into a knowledge and assistance program focused on developing a healthy and fit lifestyle.

The Need for a Personal Trainer

Some people are hesitant having to pay extra on a personal trainer when they can just workouts for free. But for those who chose to be managed by professional fitness instructors, having to answer to someone is a great source of personal motivation. In reality, if we were not instructed well by our parents and teachers, many of us would not be where we are now. A personal trainer puts you to the tasks that you are supposed to do, not what you want to perform. This speeds up the fitness process.

Getting a personal trainer can actually save you time reduce the possibility of injuries. With a professional trainer, you have someone who will identify the right exercises for you based on your current capabilities. And not only that, they can tell you how to properly use the different exercise equipment and that saves you time figuring how they work on your own.

Some people who are in the gym try to learn various exercises by watching other individuals perform them, not realizing that there is a possibility that the person they are watching may just be making workout routines on his own. Plus, keep in mind that a routine that works for another may not necessarily be applicable to you considering that we have different physiques which mean we have varying exercise requirement. 

The cost of hiring a personal trainer can, in itself, become an incentive.  When you eat in an expensive restaurant, you want to make sure that you clear out everything on your plate to get your money’s worth. The same is true with personal trainers – because they are available and you paid for them, you would not want your investment go to waste and you maximize by trying to learn more from 7or personal trainer. 

Boundaries

I see 90% of the people in the gym just going through the motion on the treadmill or elliptical machines without any reason, no goal in state or no direction on where they want to go –Recipe For Disaster. Everyone thinks of Cardio as if it is something you have to increase your heart rate, sweat it out until you puke. People build this monumental mountain we have to climb for cardio. A lot of crap, man. Let’s dive into this. There are three types of Cardio:

01. Fat burning cardio 02. Aerobic conditioning (building the lung capacity) 03. Muscular endurance (Muscle building cardio)

All three of them are totally different depending on what your end state goal is.

Are you in there for Power performance, or are you in there for the Aesthetics? Or are you trying to burn Fat? Once you know what your goal is, then you go back and research what proves those results so your efforts have meaning.  Imagine you have a car outside and you want to change the oil on it. In order to change the oil there are certain protocols you have to follow. You don’t take the tires off the car. You don’t grab a sponge and start washing the exterior. You start by lifting the fucking hood.

On this blog I will explain “Fat burning Cardio”.  It starts with your heart rate guys. Which is your intensity (how hard is your heart beating). Then you have Timing (how long are you performing the exercise for).  Everyone thinks cardio is something you have to run balls to the wall like someone’s chasing them with a gun or something. And when they’re done they get off the machine, sweating and can barely breath and may be puking and everything, that IS cardio…Aerobic Conditioning Cardio.  Building the capacity of your lungs that take in the Oxygen and depleting the excess products of the ATP Krebs cycles of CO2, building the capability of your endurance –aerobically.  But 90% of the players in the gym want that ‘vanity’ in the mirror, the aesthetic look, that shredded look with low body fat or what not and… 90% of them do it wrong.