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i need your review for this diet...

Posted By dark chocola on May 9, 2011 at 5:15AM

1st and 2nd days:
Breakfast: 2 skimmed yogurt+ 2 appeles or 7 strawberries.
Lunch: a boiled cup full rice or macaroni+ vegetable soup (no fat added)
Dinner: diet tune+ salad
3rdand 4th days:
breakfast: low fat low salt cheese+ 1 cucumber+ 1 tomato
lunch: 1/4 chicken, or a steak of meat+ salad
dinner: 2 skimmed yogurt+ 2 appeles or 7 strawberries.
* one tomato a day
* banned vegetables: carrot, green beans, potato,sweet potato
* banned fruits: anything exept for strawberries and appeles.
- no juices (they increase the appetite), no pickles (they store water), no sugar ( only 2 tsp a day), no bread at all,
- no workouts till losing the 1st 20 lbs.
-1 small cup of skimmed milk (turkish coffee cup size)
-1 nescafe, 1 coffee, 2 cup of tea  a aday
- no katchup, mayo, mustard, margarine, butter, oil (even olive oil),
- NO meat or any protein source in the same meal with carbohidrates

See What You're Putting In Your Mouth... With A Food Journal!

Posted By Elan Kling on Apr 20, 2011 at 12:37PM

Hello ladies,

In my never ending quest to attain and maintain a lean and strong body, I am often perplexed regarding addressing my dietary needs. With all the surplus information floating around in cyber world, it seems that everyone is an expert on dietary issues. What I’ve found is that nutrition is so much more complicated and fad diets simply don’t take that into consideration.

As a certified personal trainer, I must say that nutrition and diet is extremely important. And is if the most important component in changing body composition. You simply cannot loose body fat and increase lean muscle with out addressing your nutritional needs first. It is impossible. It doesn’t matter how much cardio or weight training you do. If you are over eating, you will continue to gain weight. If you are under eating, your body with slow itself down and you will not loose any weight. Your body will also start attacking the muscle you have in order to use it as energy.

All of this sounds quite daunting and believe me it can be. I too have been guilty of eating either too much or too little. So what can we do? I for one, have signed up for an amazing new nutritional certification program that addresses this exact problem. It is called the “Precision Nutrition Certification Program” and I wish the course were available today, because I would love to be able to share this knowledge with my clients a.s.a.p. However, I have to wait until September, in order to take the course. In the meantime, I ask for all of my clients to start a food journal. A food journal is really a great tool in assessing a clients day to day eating habits. I ask for all of my clients to write down exactly what and how much they are eating as well as the time of day. For example, a daily entry should read approximately, Breakfast 9:00 AM- 1 cup of oatmeal, 2 hard boiled eggs, 1 cup of Dunkin Donuts coffee with half and half. Snack, 11AM 1 pear, 1 chobani yogurt. Lunch 1:00 pm, 1 slice of vegetable pizza, etc, 1 bottle of Snapple iced tea and small salad. This will enables me to observe my clients eating habits and make healthy suggestions, based on what he/she enjoys eating. It also helps to have the client see exactly what they are eating on a daily basis and attain accountability.

Gluteal Blast Circuit

Posted By Elan Kling on Apr 11, 2011 at 4:57PM

ok girls... as promised, I am posting my first gluteal activation exercise technique to fire up those gluteals. The Summer fast approaches and we all know how troublesome that area is for all of us. My routine will consist of a circuit style workout, with 3 exercises done back to back. The importance is to keep your heart rate up for an extended period of time in order to maximize both caloric burn during and post exercise. Your intensitiy should be high and rest is minimal. Instead of counting repetitions, we will be using "time" as a gauge, so each exercise will be done for a total of 30 seconds for a total of 1 minute, 30 seconds of continuous exercise. We will rest for 1 minute.

Gluteal Blast Circuit

3 Exercises performed in circuit style

Pace: Moderate to fast

time: 30 seconds each exercise

total duration for each circuit: 1 min, 30 seconds

rest: 1 minute

sets 3 - 5 sets


It's important to get the blood flowing and warm up our muscles prior to engaging in any activity, so I like to start with a 3 - 5 minute warm up of brisk walking, elliptical or stationary bike riding.

First Exercise:

Supine Bridge on Stability Ball

regression: Supine Bridge on floor

progression: Supine Bridge with Tubing around knees

draw in at navel and squeeze gluteals in order to activate core

Lift hips off of floor, forming a straight line between knees and shoulder

Hold 2 seconds and slowly lower hips to floor again

Repeat movement slowly for 30 seconds, remembering to squeeze gluteals at end of each movement, imagine squeezing a ball in between your thighs to really active your gluteals

Second Exercise:

Side Shuffle Walk With Tubing

Place tubing around ankles and stand up tall, depressing shoulder blades down and back

Stand with feet facing forward, shoulder with apart and bend slightly at the knee

Draw in at navel and squeeze gluteals to activate core

Take your first side step by resisting against tubing and continue stepping for 15 steps

Continue side stepping with other foot in opposite direction for another 15 steps

You should be side stepping quickly, getting your heart rate up and working your glutes





Third Exercise:

Prisoner Squats W/ Explosive Jumps

Regression: straight prisoner squat w/ no jump

This last exercise is designed to really get your heart rate up and includes an explosive movement. It involves much higher neurological and muscular control and should only be performed by those who possess good CORE strength. If need be, you can regress this exercise by performing a prisoner squat in rapid succession w/o explosive jump

Stand with feet facing forward and shoulder with apart

Depress shoulders down and back

Draw in at navel and squeeze gluteals in order to activate your core

Squat down, , approx 90 degrees as if sitting back into a chair

As you come down into a full squat, power up explosively into a jump, making sure to draw in at navel throughout full range of motion in order to stabilize

Land with soft landing into another full squat and continue movement for 30 seconds

Rest 1 ½ to 2 minutes before going back to first exercise

Perform 3 to 5 sets

Remember to drink as much water as needed throughout exercise to keep yourself properly hydrated



Fitness and Well Being For Today's Renassaince Woman!

Posted By Elan Kling on Apr 10, 2011 at 6:49PM

Hello Ladies. My name is Elan Kling and I am a NASM certified personal trainer, wife and mother of two. My goal here is to be able to connect with as many women as possible in order to motivate, inspire and assist you in achieving your fitness goals.

Fitness, is a way of life… it’s a bridge that once crossed, enables you to live a much more enjoyable and rich life. My road to fitness began quite early on in life, during my adolescence. Being of Puerto Rican decent, my understanding of healthy eating was a bit distorted. Although, I absolutely adore my heritage, culture and cuisine, I realized early on that my family’s traditional style of cooking, needed some fine tuning. I am blessed to have been given this insight quite early on during my life, since it enabled me to avert many of the prevailing diseases that have plagued my family and culture for the past several decades. By merely adjusting my families traditional dishes, I have been able to enjoy all the flavor and reap the nutritional value enjoyed by our indigenous ancestors.

I plan on using this blog to post many of my favorite “Puerto Rican” dishes, modified for today’s health conscious Mom’s.

Being a mother and enduring the amazing process of pregnancy has also allowed me the opportunity to witness my body perform a miraculous metamorphosis. Although, I must admit that the second time around was much easier than the first, I still worried about my “post” pregnant body and was anxious about returning to my goal weight. I know these are worries that plague many expectant mothers and it is another reason why I am starting this blog. As women, it’s important for us to have role models and openly share our common experiences. If I can help comfort just one woman overcome any anxiety during her fitness struggles, than I am honored and blessed. We are all here on this Earth as sisters and it is our obligation to help one another in common good. The better we feel about ourselves individually; the better we will feel taking on the responsibilities of Mother/Wife/Partner/Friend/Boss/Daughter, etc. We all need a helping hand and I for one am not afraid to admit that. I look forward to sharing with you all and learning from your experiences as well.

I will be posting a new exercise routine weekly for all of my ladies with both regressions and progressions in order to address all levels of fitness. This is a work in progress so I welcome any input, questions or comments. My fitness philosophy is all inclusive. It includes a healthy way of living, eating and “being”. I believe that Mother Earth, has provided us with the perfect canvas to create our own individual masterpiece. All we need to do is accept what she has given us by making the right food choices and listening to our bodies. Our bodies all call out to us… we only need to listen to it and move!

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