Dearborn Boot Camp, Dearborn Personal Trainer, Dearborn Weight Loss

Dearborn Boot Camp | Dearborn Personal Trainer | Dearborn Personal Training

          Learn How to Lose Weight Fast             

                 Dearborn Weight Loss                     

Hi, My name is Nick Lopez and I'd like to welcome you to Dearborn Boot Camp and Personal Training blog. I have helped hundreds of your family and friends right here in Dearborn/Dearborn Heights get in the best shape of their lives and I can do the same for you.

This blog is designed to help Dearborn/Dearborn Heights residents feel great, lose weight and add years to their lives.

I love being a personal trainer because it allows me to change lives. So let’s get started!

You'll discover simple, yet effective ways to help you lose weight fast without spending hundreds of dollars on stupid gadgets and diet pills.

If you're tired of spinning your wheels trying to lose weight, come back often because you've discovered the #1 Dearborn/Dearborn Heights weight loss site on the internet. In addition to the killer posts and articles on this blog, you'll also get resources, tips, ideas, and systems for losing weight fast. Best of all, you'll get information that you can apply today and get results now!

Whether you want to lose 10 lbs or 100 lbs of weight, or if you just want to know how to live a healthier life - this is the resource site for YOU.

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I crave pizza all the time, so this is right up my alley! Enjoy :)

Prep Time: 15 minutes

Cook Time: 15 minutes

Yield: 12 boats, about 6 servings

Ingredients

  • 6 small zucchini (2 1/2 lbs)
  • 1 Tbsp olive oil
  • 1 clove garlic, finely minced
  • Salt and freshly ground black pepper
  • 1 cup marinara sauce (Any will do)
  • 1 1/2 cups shredded LOW FAT mozzarella cheese (6 oz)
  • 1/3 cup finely shredded parmesan cheese (1.4 oz)
  • 1/2 cup mini pepperoni slices (get turkey pepperoni for 70% less fat!)
  • 2 Tbsp chopped fresh oregano

Directions

  • Preheat oven to 400 degrees. Line a large rimmed baking sheet with parchment paper or a Silpat liner, set aside.
  • Cut each zucchini into halves through the length (if they don’t lye flat trim a thin portion from bottoms so that they will lye mostly flat. I only had to do this with one of them). Pat insides dry with paper towels (cut portion). Align on prepared baking sheet. In a bowl, stir together olive oil and garlic then brush lightly over tops of zucchini. Sprinkle with salt and pepper to taste then brush a slightly heaping 1 Tbsp marinara sauce over each zucchini, leaving a small rim near edges uncoated. Sprinkle tops evenly with mozzarella cheese then with parmesan cheese. Top with pepperoni slices (placing them more near centers as the cheese will melt and spread). Bake in preheated oven 12 – 18 minutes (bake time will vary depending on how thick your zucchini are and how crisp/tender you want them).
  • Remove from oven and sprinkle with chopped fresh oregano. Serve warm.

 

Who needs a Hot-N-Ready when you have this delicious healthier option?

 

-Nick

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There is a huge Muslim population here in Dearborn, so I really hope this article helps a lot of our local residents!

Firstly, if you’re reading this, I’m going to assume you already know what Ramadan is. If you don’t, in a nutshell, it’s a sacred month for Muslims where they do not eat nor drink anything from sunrise to sunset.

Now for the average person, while still difficult to do, it’s not impossible. But for a physically active person, this can be extremely difficult. Here are my top 5 tips for not losing momentum, and even accelerating your fat loss during this month if you observe Ramadan.

Tip #1: Hydrate and Do the RIGHT Kind of Cardio

Being dehydrated can decrease your strength by up to 19%. It’s also even more of an issue because we’re in the middle of summer, so it’s way easier to get dehydrated.

This will change your sleeping pattern, but it’s necessary if you still wish to exercise during Ramadan: You need to drink about 1 or 2 liters of water before sunrise every morning when you wakeup!

Everyone is the most dehydrated when they first wake up, if you don’t have a chance to hydrate immediately after waking up, you’re going to be screwed all day. Doing this will hydrate you and also fill up your stomach so you can feel full with less calories if you choose to eat at this time as well.

As for cardio, well most forms of cardio cause you to sweat a lot, which dehydrate you. So a solution you can try is a shorter, more intense bout of cardio, I.E. interval training.

For example, 10 mins of interval training is more effective than 30 mins of long steady-state cardio in this case because you won’t lose as much water, but it’s still very effective for fat loss.

Also, be sure to drink at LEAST a liter of water after sunset…even if this causes you to wake up all the time to pee, so be it. Remember: Thirst is a BAD indicator of being dehydrated…if you are thirsty, it’s way too late, you were dehydrated long before!

Tip #2: Eat the RIGHT Kinds of Foods

Knowing WHAT to eat is way more important than WHEN you eat it when it comes to fat loss. During Ramadan, your body is under a lot of stress from not eating or drinking all day, that is not what you are used to and it’s screwing with your metabolism, DON’T make it worse on yourself by eating crap.

You have NO room for garbage during this month.

Because your window of eating is very small, you want to make sure you eat enough calories. It’s a common misconception that if you starve yourself, you will lose weight, and this is simply not true. It actually pisses me off when people think this.

You NEED food! Your metabolism will quickly crash and you’ll feel like complete shit if you under-eat habitually.

You should have slightly larger portions of things with good complex carbohydrates in them, lean protein in them, or vegetables in them.  Its all about portion control.

If you don’t use any supplements, Ramadan is the perfect opportunity to use my favorite delicious protein powder.

A couple scoops mixed with some water or almond milk is PERFECT right before you go to sleep and will supply your body with the adequate protein it needs.

Tip #3: Don’t Overdue It

Because you will be eating less calories than normal during this month, you really don’t need to workout every single day. You can away with 3-4 good workouts per week. Try to give yourself a day inbetween each workout.

So what type of workout is best?

I highly suggest a mixture of strength training and cardio in interval-style.

Tip #4: Workout at the Optimal Time

This one is pretty simple and should be common sense. You basically have 3 options, workout before sunrise so you can still eat something and drink water after, or you workout after sunset, for the same reasons.

The third option and the one I would do, is to workout right before the sunset. That way by the time you’re done, it will be time to eat :)

Like is said, your sleep pattern will probably be different for this month, but it’s really the only logical and feasible solution.

There’s no way you should be working out in the middle of the day, especially in the summer, and workout. That is extremely dangerous because you can’t drink any water.

So that’s it! Pretty simple tips but will be highly effective if you do them!

Have an awesome day,

Nick

 

Please share this by clicking the buttons below to help out other Ramadan observers!

 

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http://www.weapons4weightloss.com/how… – Dearborn boot camp tells the truth about muscle soreness and effective workouts.

Sore all the time? Watch this video!

More Dearborn boot camp tips: http://TheDearbornBootCamp.com

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http://www.weapons4weightloss.com/how-sore-should-you-be-after-a-workout – Boot camp in Dearborn tells the truth about muscle soreness and effective workouts.

Don’t get sore anymore? Watch this video!

More Dearborn boot camp tips

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http://www.weapons4weightloss.com/3-r…Boot camp in Dearborn gives top 3 reasons why you are NOT losing weight.

Hit a weight loss plateau? Watch this video!

More Dearborn boot camp tips

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Dearborn Personal Trainer gives the truth about muscle and fat.

Scared of building muscle? Watch this video!

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Lose weight and drink alcohol – Dearborn Personal Trainer tells how you can lose weight and still drink alcohol.
If you like drinking alcohol and want to lose weight, watch this video.

More Dearborn weight loss tips: http://TheDearbornBootCamp.com

Thanks for sharing this video: http://youtu.be/900sOg8-q_U

 

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You may not realize it, but you can drink a crap-ton of calories (Especially at Starbucks!) in any given day fairly easily. Which spells disaster for your weight loss goals.

So in order to help you out, I’ve compiled a list of the top 5 highest (stay away!) and lowest (order these instead!) drinks that you can get.

All of these are the “Tall” size- the smallest one, so if you get a larger cup, it’s going to be even more calories. The “Best Drinks” do not have whipped cream, while all of the “Worst Drinks” do have whipped cream.

The Top 5 High-Calorie Beverages

Peppermint White Hot Chocolate Mocha

  • Calories: 520 cals
  • Fat: 18g
  • Carbs: 78g
  • Fiber: 0g
  • Protein: 14g
  • Sugars: 75g

White Hot Chocolate

  • Calories: 490 cals
  • Fat: 19g
  • Carbs: 64g
  • Fiber: 0g
  • Protein: 16g
  • Sugars: 62g

White Chocolate Mocha

  • Calories: 470 cals
  • Fat: 18g
  • Carbs: 63g
  • Fiber: 0g
  • Protein: 15g
  • Sugars: 59g

Any Frappucino

  • Calories: 450 cals
  • Fat: 15g
  • Carbs: 73g
  • Fiber: 0g
  • Protein: 7g
  • Sugars: 71g
Salted Caramel Hot Chocolate
  • Calories: 450 cals
  • Fat: 16g
  • Carbs: 70g
  • Fiber: 2g
  • Protein: 13g
  • Sugars: 62g

ALL OF THESE DRINKS ABOVE ARE FILLED WITH SUGAR AND WILL MAKE YOU FAT(TER) AND YOU’LL FEEL LIKE SHIT.

Unless, of course you regularly do some type of workout program, like a fitness boot camp.

…so go ahead, order it. I dare you.

The Top 5 Low-Calorie Cold Beverages

 

Shaken Tazo Iced Black Tea Lemonade, Unsweetened

 

  • Calories: 45 cals
  • Fat: 0g
  • Carbs: 13g
  • Fiber: 0g
  • Protein: 0g
  • Sugars: 12g

Iced Skinny Latte, Nonfat Milk

 

  • Calories: 80 cals
  • Fat: 0g
  • Carbs: 12g
  • Fiber: 0g
  • Protein: 7g
  • Sugars: 10g

Shaken Tazo Iced Passion Tea, Unsweetened

 

  • Calories: 80 cals
  • Fat: 0g
  • Carbs: 21g
  • Fiber: 0g
  • Protein: 0g
  • Sugars: 21g

Iced Coffee

  • Calories: 90 cals
  • Fat: 0g
  • Carbs: 21g
  • Fiber: 0g
  • Protein: 0g
  • Sugars: 20g

Iced Vanilla Latte, Nonfat Milk

  • Calories: 160 cals
  • Fat: 0g
  • Carbs: 31g
  • Fiber: 0g
  • Protein: 7g
  • Sugars: 29g

So there you go, I hope this helps you guys out…now here’s my opinion on all of this.

If you’re serious about losing weight, your ass shouldn’t be in Starbucks to begin with. Even most of the low calorie drinks have a lot of sugar in it, which just spikes your blood sugar (not good).
If you need caffeine, just brew your own coffee, or use instant coffee for the kick of energy. Most people don’t have the willpower to order the low calorie stuff when the chocolatey goodness of the other drinks is staring them in the face.
I personally hate coffee so I don’t have this problem, but that’s just my opinion on it.
Stay healthy,
-Nick
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Many people turn to cereal as a quick and easy breakfast option. But finding an all-around healthy cereal is no easy task. As you walk down the grocery store isle, countless cereal choices stare you in the face.

Which do you choose—a kid-friendly package or the one high in fiber? Each cereal claims its own health advantage. Some are high in vitamins and minerals, are low in sugar, or are made with whole grain; while others are rich in fiber, lowers risk of heart disease, and are low in sodium. But here’s the tricky part.

While a cereal may claim to be full of vitamins and minerals, it may also be extremely high in sugar. And another cereal may claim to be made of whole grains, while also being full of artificial colors and flavors.

The next time you’re shopping for cereal, look for one that meets all of the following criteria, and your family’s cold breakfast will be made as healthy as possible.

Made With Whole Grains

The main thing to look for on the nutrition label of a cereal is whether it’s made from whole grains. A cereal box may say it’s made with whole grains but only contain a small amount.

Look at the list of ingredients for a clearer picture. In cereals with plenty of whole grain, whole grain is the first ingredient listed. Common whole grains for cereal include whole grain oats or wheat.

Rice or rice flour is not a whole grain. Also, be wary when you see boxes that advertise how many grams of whole grain they contain. Compare the grams of whole grain to the serving size.

A diet with plenty of whole grains will lower your risk of heart disease, diabetes, and weight gain.

Rich in Fiber

Cereals made of whole grain or bran are a good source of fiber. Adults should eat 20–35 grams of fiber a day. Look for a cereal that has at least 5 grams of fiber per serving. If your breakfast isn’t high in fiber, you’re probably not getting enough. Watching your waistline?

Fiber helps you feel satisfied for longer, which keeps you from snacking, overeating, and ultimately gaining weight. Fiber also keeps your digestive tract healthy and lowers your risk of heart disease, high cholesterol, and diabetes.

When cereal shopping with fiber in mind, beware! Some cereals may advertise high fiber content, but if the cereal isn’t made primarily from whole grains or bran, the fiber in the cereal does little good for your body.

Low in Sugar

If the ingredients listed on your cereal box look like the ingredients listed on your package of cookies, it’s time to switch cereals. Added sugars contain no nutritional value and only contribute to weight gain. A cereal label will tell you how many grams of sugar it contains.

However, this number includes both natural sugars (from whole grains and fruit), so it’s difficult to know how much added sugar a cereal contains.

If a cereal has 20 grams of sugar per serving, multiply that by four (there are four calories in a gram of sugar). This means there are 80 calories per serving just from the sugar. Women should eat no more than 100 calories of sugar a day and men less than 150.

Added sugars are often disguised in the ingredient label as high fructose corn syrup, corn sweetener, syrup, molasses, and words ending in “ose.”

Cereal with real fruit is high in natural sugar, but this is a healthy kind of sugar. Just beware of fake fruits. Look on the nutrition label to find the specific kind of fruit that the cereal claims to contain.

Those “strawberries” in your cereal may not be strawberries at all. They may be a ball of food dye, flavoring, and gelatin.

-Nick

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Lose weight the healthy way following pregnancy.

You see pictures of celebrities following the births of their babies and wish you could look like them. Weeks after giving birth and they appear back to a size two. Take heart, because these pictures are usually faked and Photoshopped.

It is virtually impossible to slim down only a few weeks after pregnancy, but women all over the world think if those actresses can do it, then it must be possible.

However, it is both unrealistic and unhealthy for the average woman to lose baby weight so quickly. Unlike celebrities, most women don’t have personal trainers, nannies, and chefs to assist them in getting back into shape. Strict diets and intense exercise programs are dangerous for new moms—especially if they are breastfeeding, delivered via C-section, or had a rough pregnancy. Plus, they can easily leave you feeling even more exhausted and overwhelmed than you do already.

Slimming down following pregnancy is possible, it just may not happen as fast as you’d like. Here’s some advice about losing those pregnancy-induced pounds.

Don’t Rush It

Your body just grew and birthed another human being. It needs time to heal and regain its energy. You shouldn’t even consider dieting until after you’ve had your six week check up.

If you’re breastfeeding, eat no less than 1,800 to 2,000 calories a day in order to keep up your strength and milk supply. You may feel hungrier than usual, but eating for two doesn’t mean eating two servings of everything. Breastfeeding moms need only 500 extra calories a day than usual. Rather than counting calories, eat when you’re hungry and stop when you’re full. Remember, many moms are surprised by how quickly they lose their pregnancy weight just by breastfeeding.

Moms who choose not to breastfeed can begin dieting after six weeks. Just be sure to eat enough calories to meet the physical demands of caring for a newborn.

Thumbs Up for Exercise

While postpartum dieting gets the thumbs down, exercise gets the OK. When you feel strong enough, exercise is beneficial to burn calories, increase your energy level, and lower your chances of developing symptoms of postpartum depression. If you had complications during pregnancy or delivery, it’s best to get your doctor’s approval before strenuous exercise. Other women should wait at least six weeks before doing exercises that place stress on your joints such as jogging or tennis.

Get Out the Stroller

One of the best workouts for new moms is walking. Start off as slow as needed and increase the pace when you feel up for it. Walking is also an activity you can do with your new little one. Strap your bundle in the stroller and you’re good to go. Most babies love being outdoors, just dress him or her appropriately for the weather.

Just as it takes time to regain your pre-pregnancy weight, it may take six months or more to get back to your pre-pregnancy fitness level. So take your time. With regular exercise and a healthy diet, you’ll be able to slowly work those extra pounds off.

Work Your Core

Where’s your baby weight? For many women, it’s around their middle. This weight can be difficult to lose, but it is possible. The muscles in your abdomen may be stretched out and weak, so it’s important to spend time working your core and back muscles.

Again…Take it Slow

Give your body time to return to its former shape. Aim for weight loss that’s slow but steady. Your primary focus these days should be on your new little one. Your perfect body will come soon enough. Cherish the early days of your baby’s life, as they’re gone too fast to be worrying about counting calories.

Learn Your New Body

Done everything under the sun to regain your pre-pregnancy body with no results? Relax. Babies change everything. Including your body. You can still get fit and have good health, but regaining your old belly may be impossible. Learn to accept the fact that babies change everything and get back to enjoying life!

-Nick

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