Monday, December 30, 2013

Put down the ding dongs and pick up the dumbbells

2014 Resolutions. Do any apply to you?
- Limit the alcohol consumption
- Get back on track
- Stop stuffing my face, especially at night
- Fit into my clothes
- Feel good about myself
- Stop avoiding mirrors that seem to be everywhere
- Feel good about my body
- Stop stress eating
- Commit to taking care of my body and stop talking about it
Serfass Training Services Offered 
1-on-1 Training
Partner Training
Booty Camp Training for Women - starts Thursday, January 2
Corporate Fitness
Online Training
Visit SerfassTraining.com for details and have a Happy & Safe New Year!

Saturday, October 19, 2013

10 Fat Burning Foods

Raw Vegetables - Great snack option. Low in calories and high in water content and fiber, keeping you satisfied longer.

Watermelon, Pears, Apples - High in water content so they take up more room in your gut, signaling the body that you've had enough to eat.

Green Tea - Stimulates the body to burn abdominal fat. To get the most benefit, drink several times a day.

Coffee - Revs your metabolism. Avoid adding sugar.
Quinoa - 8 grams of hunger-busting protein and 5 grams of fiber in one cup. It's as easy to cook as rice and packed with nutrients such as iron, zinc, selenium, and vitamin E.
Tabouli - High in fiber and protein but low in fat and calories.
Cinnamon - Stabilizes blood sugar levels, curtailing appetite.
Greek Yogurt - Twice as much protein as other yogurts. Protein takes longer to leave the stomach, keeping you satisfied longer. The body burns more calories digesting protein than carbs.
Eggs - High in protein, keeping hunger at bay. Plus, the amino acids in eggs help build lean muscle which may help rev your metabolism.
Oatmeal - Three things going for it: fiber-rich, whole-grain oats, lots of water. Nutritious and filling combination.

Tuesday, October 1, 2013

FREE Outdoor Workout for Women Only

Come on ladies. It's FREE and going to be gorgeous this Thursday.  Come join me...
  • Thursday, Oct 3rd at 6:30pm for just 45 minutes.
  • Total Body Booty Camp workout for women only. No men allowed.
  • Meet other fun, supportive females.
  • Location - Carl Schurz Park at 84th & East End Ave.
  • www.SerfassTraining.com for details and contact information. 

Tuesday, August 6, 2013

Benefits of Apple Cider Vinegar

You've probably heard of Apple Cider Vinegar, but you may not understand why it's so healthy for you and how easy it is to consume.  Add a dash to your salad dressing or glass of water on a daily basis.  Here's why:

1. Prevents indigestion
2. Cures hiccups
3. Clears a stuffy nose
4. Soothes a sore throat
5. Beats exhaustion
6. Cuts down on nighttime leg cramps
7. Whitens teeth
8. Clears armpit odor

Full list of benefits click here.

Wednesday, July 10, 2013

Delicious 5 Minute Breakfast Smoothie

This is a great smoothie to get you energized for the day and out the door in under 5 minutes.  Blend the following and serve chilled or in a thermos if you're on the run. 

  • 3 kiwifruit, peeled and cut into chunks
  • 1 medium ripe banana
  • 1 cup frozen blueberries
  • 1 cup plain yogurt or coconut water
  • 3 tablespoons honey
  • 1.5 cups crushed ice

1 cup equals 196 calories, 1 g fat, 30 g carbs, 5 g fiber, 5 g protein