Friday, August 29, 2014

Preparation Planning for Labor Day Weekend!

As we head into the holiday weekend, remember that you’ve come a long way since our first day. It’ll be easy to give into temptation and consume a LARGE dose of burgers, hot dogs, chips and salsa (or even worse…cheese dip), baked beans, corn bread and other “not so healthy” items the next three days. 

Ask yourself this though, are eating those things worth the guilt you’ll feel on Tuesday?

It’s especially hard to behave on holiday weekends. I go through it too…and it’s NOT easy. But there are things you can do to survive the weekend that will not only keep you on track, but save you from the guilt and the extra hard work to burn those calories off. It will be important to remember drink A LOT of water. As you know, we tend to graze on holiday weekends. This will curb hunger and keep you hydrated in the hot sun.

If you’re looking for something that will satisfy the backyard BBQ cravings, without the guilt, try some of these healthier alternatives (you can find the recipes online):

Main Items:
  • ·         Chicken or turkey burgers on a whole wheat bun with thin avocado slices
  • ·         Grilled portobello mushroom with lettuce and tomato
  • ·         Fish or shrimp tacos with a lettuce wrap shell (low carb…YAY!)
  • ·         Grilled chicken breast (light on the sauce)
  • ·         3 bean chili
  • ·         Grilled salmon with a pinch of rosemary, pepper, and a squeeze of lemon

Side Items:
  • ·         Sweet potato
  • ·         Grilled asparagus
  • ·         Veggie tray items
  • ·         Baked chips and fresh (low sodium homemade) salsa
  • ·         Hummus dip with cucumber slices

Desserts:
  • Raspberries and blackberries
  • Blueberries
  • Peaches
  • Cantaloupe 
  • Watermelon
  • Papayas 
  • Strawberries
  • Add Greek yogurt to any of the above for extra protein 

·        ·       
As for drinking…hey…I like to think I’m realistic here. Just take it easy on the beer, fruity drinks, margaritas, daiquiris and sangria this weekend. Lots of calories + lots of sugar = LOTS OF GUILT on weigh-in day. Stick to vodka and spiced rum if you’re going to drink.  As always, please drink responsibly and have a safe and happy holiday weekend. 

- Nate

P.S. Don't forget registration is from September 18th to September 21, 2014 for the:









Monday, August 25, 2014

$1500 90-Day Weight Loss Challenge!

After a busy year and welcoming my beautiful daughter into the world as 2014 winds down I decided to have put up some serious cash to motivate people to lose weight and get healthy. With rising health care costs it's important for people to take responsibility for their own health. It only takes 30 minutes a few times each week to get in shape.  I am proud to announce....



That's right....$1500 to the person that loses the highest percentage of their body weight in 90 days.  New or existing clients, men and women, 18& up are all welcome to participate.  If you are up for the challenge please email: Nate Schwartz for the registration paperwork, which must be completed and returned by September 21, 2014.  

Here are some more answers to some FAQ:

1.) Does it cost to enter the $1500 90-Day Weight Loss Challenge 2014?

Answer: There is no separate entrance fee to participate, however, all contestants must purchase at regular price a minimum of (8) 30-Minute Sessions at Shape Shifters Fitness in West Melbourne by September 21, 2014.  Contestants must purchase a minimum of (8) 30-Minute Sessions for the duration of the 90-Day Challenge to be eligible to win (24) 30-Minute Sessions total.

2.) How does your pricing work and what are your regular prices for one-on-one personal training?

Answer: Honestly, I don't like utility companies or health clubs making automatic withdrawals from my bank account every month so I came up with the idea of using punch cards at Shape Shifters Fitness in West Melbourne .  Clients can purchase a punch card and schedule out sessions as they want.  Once the punch card is finished it's up to the client if they want to purchase another card.  No sneaky cancellation charges or contracts.  The only requirement I have is that a client gives 24 hour notice if they need to cancel a session so I can fill the time slot with another client (to avoid losing money).

Below is our current pricing:

8: 30-Minute One-On-One Sessions for Only $179!

12: 30-Minute One-On-One Sessions for Only $239!

16: 30-Minute One-On-One Sessions for Only $269!

"Share The Time Slot Special"

Receive $50.00 OFF on the cost of any of the punch cards when you train with a partner.  You must schedule your training sessions together and share the same time slot.  If one partner needs to cancel the other partner will have to cancel.  Each client will receive the $50.00 OFF the cost of their punch card.

3.) I'm not sure this 90-Day Challenge or training is for me, what can I do to decide?

Answer: Go to the Shape Shifters Fitness Schedulicity Site and schedule a No Obligation Free Consultation and Session.  The scheduling program only shows available times so you are assured any time slot scheduled will be yours.  At that time you can meet with your selected trainer, discuss your goals, go through a workout and decide if it's for you.  

4.) What if I want to drop out of the 90-Day Challenge, do I have to buy the remaining sessions?

Answer: No, but if the contest falls below 25 participants unfortunately it will be terminated.  We are hoping once contestants see how quickly they can get results they will continue.

5.) I have an old injury, can you work around it? 

Answer: Yes, provided you have a qualified health care professional's clearance with any specific restrictions listed.  We design custom individual exercise programs to fit each specific clients needs.

6.) How many times can I come each week or how many sessions can I purchase?

Answer: That's up to you.  In general clients that come more often experience better and faster results.  

7.) Do you offer nutritional counseling? If so, what is the charge?

Answer: Yes and it's free if you are a client of Shape Shifters Fitness.  

8.) How much should I lose to win?

Answer: From past experience with the $500 90-Day Challenges I've held clients that have lost an average of 2 lbs. per week (30 total by the end of the competition) either won or were in the running to win.  Competition is fierce and actually the winner of the very 1st $500 90-Day Weight Loss Challenge, Katerina Russo, is set to participate in this 90-Day Challenge.




In closing, I would like to wish the best of luck to all participants and I'm excited to watch the pounds and inches go away!  I'm even more excited to see who is tough enough mentally and physically to become the 2014 Shape Shifters Fitness Weight Loss Champion and win the $1500!

If anyone has any questions feel free to contact me at anytime at 321-724-0021 or 321-474-0534.  If I don't answer right away most likely I'm working but I'll return all calls ASAP.

Nate Schwartz,
Founder
Shape Shifters Fitness













Monday, May 27, 2013

The calorie cost of getting drunk!

I'm going out this weekend to party with my friends, what's the best alcoholic drink to have?  I often get asked this question.  First, if you are trying to transform your body and lose weight it's best not to drink alcohol at all.  Transforming your body is not an easy task and sacrifices have to be made if one is to be successful.  Alcohol is one sacrifice I ask my clients to make.

Alcohol has many negative effects on the body that will impact your training.  Dehydration, loss of focus, poor protein synthesis, decreased cardiovascular recovery time, low energy level, and loss of strength all occur 1-2 days after alcohol consumption. 

Ok, enough of my parenting.  For those that will continue to "keep it real" and party hard on the weekends I put together calorie counts (approximate) on a few of the popular drinks.

Rum & Coke / 8 oz = 160 Calories

3 Drinks = 480 Calories
6 Drinks = 960 Calories
10 Drinks = 1600 Calories

Screwdriver / 8 oz = 170 Calories

3 Drinks = 510 Calories
6 Drinks = 1020 Calories
10 Drinks = 1700 Calories

Cosmo / 5 oz = 250 Calories

3 Drinks = 750 Calories
6 Drinks = 1500 Calories
8 Drinks = 2000 Calories

Blended Pina Colada (half ice, half liquor) / 6 oz = 250 Calories

3 Drinks = 750 Calories
6 Drinks = 1500 Calories
8 Drinks = 2000 Calories

Blended Margarita (half ice, half liquor) 6 oz = 190 Calories

2 Drinks = 380 Calories
3 Drinks = 570 Calories
4 Drinks = 760 Calories
5 Drinks = 950 Calories
6 Drinks = 1140 Calories

Martini / 3 oz = 170 Calories

2 Drinks = 340 Calories
4 Drinks = 680 Calories
8 Drinks = 1360 Calories
 
Gin & Tonic / 8 oz = 150 Calories

3 Drinks = 450 Calories
6 Drinks = 900 Calories
8 Drinks = 1200 Calories

Scotch on the Rocks / 2 oz = 140 Calories

2 Drinks = 280 Calories
3 Drinks = 420 Calories
4 Drinks = 560 Calories

Bloody Mary / 8 oz = 120 Calories

2 Drinks = 240 Calories
4 Drinks = 480 Calories
6 Drinks = Disgusting

Red, White or Rose Wine / 5 oz = 120 Calories

2 Glasses = 240 Calories
4 Glasses = 480 Calories
8 Glasses = 960 Calories
12 Glasses = 1440 Calories

Bottle Pale Ale / 12 oz = 190 Calories


2 Bottles = 380 Calories
3 Bottles = 570 Calories
4 Bottles = 760 Calories
5 Bottles = 950 Calories
6 Bottles = 1140 Calories
8 Bottles = 1520 Calories
10 Bottles = 1900 Calories

Bottle Porter / 12 oz = 220 Calories


2 Bottles = 440 Calories
3 Bottles = 660 Calories
4 Bottles = 880 Calories
5 Bottles = 1100 Calories
6 Bottles = 1320 Calories
8 Bottles = 1760 Calories
10 Bottles = 2200 Calories

Bottle Regular Beer / 12 oz = 150 Calories

3 Bottles = 450 Calories
6 Bottles = 900 Calories
12 Bottles = 1800 Calories

Bottle Light Beer / 12 oz = 100 Calories

3 Bottles = 300 Calories
6 Bottles = 600 Calories
12 Bottles = 1200 Calories

I created the below table to show how quickly those calories add up. Add in the calories for all your meals and you have a real mess on your hands.

Brand Description 1 Shot 2 Shots 3 Shots 4 Shots 5 Shots 6 Shots







Everclear 230 460 690 920 1150 1380
Bacardi 151 183 366 549 732 915 1098
Amaretto 170 340 510 680 850 1020
Sambuca 163 326 489 652 815 978
Triple Sec 162 324 486 648 810 972
Jagermeister 150 300 450 600 750 900
Kahlua 131 262 393 524 655 786
Vodka (100 proof) 121 242 363 484 605 726
Bombay Sapphire 114 228 342 456 570 684
Bitters 114 228 342 456 570 684
Sailor Jerry 112 224 336 448 560 672
Bourbon (90 proof) 109 218 327 436 545 654
Jim Beam Black Label 104 208 312 416 520 624
Johnny Walker Green 104 208 312 416 520 624
Tanqueray London Dry Gin 100 200 300 400 500 600
Vodka (80 proof) 97 194 291 388 485 582
Jack Daniels 97 194 291 388 485 582
Captain Morgan Private Stock 97 194 291 388 485 582
Bacardi Superior 97 194 291 388 485 582
Tequila (80 proof) 97 194 291 388 485 582
Jameson 97 194 291 388 485 582
Jim Beam 97 194 291 388 485 582
Whiskey (80 proof) 97 194 291 388 485 582
Dewar's 97 194 291 388 485 582
Johnny Walker (except Green) 97 194 291 388 485 582
Peach Schnaaps 95 190 285 380 475 570
Chambord 95 190 285 380 475 570
Malibu 90 180 270 360 450 540
Bailey's Irish Creme 86 172 258 344 430 516
Captain Morgan Original Spiced 85 170 255 340 425 510
Vermouth (Sweet) 60 120 180 240 300 360
Vermouth (Extra Dry) 38 76 114 152 190 228


Now let's do a case study of calorie consumption of someone (We will refer to him as Ronnie for fun.) that recently confessed about the Friday night they had.  

Ronnie started off the weekend with happy hour with co-workers.  During happy hour Ronnie consumed 6 rum & cokes (960 cal.).  After happy hour Ronnie went home to grab a quick bite to eat before heading out again.  Ronnie being worried about his diet ate 5 thin sliced chicken breasts.

After dinner Ronnie & his wife headed out to meet friends at the legion.  Upon arrival Ronnie's friends had a shot of jager waiting for him at the table.  After doing his shot Ronnie decided to stay with the rum & cokes and ordered one up.  Hours past, and needless to say, Ronnie ended up having 11 rum & cokes by close.

Ronnie, who's inhibitions are out the window at this point, pushed his wife to stop at Denny's for early morning breakfast.  After all, he needed something to soak up all that alcohol.  At Denny's Ronnie ordered 2 Moons Over My Hammy entrees.  After stuffing his face Ronnie called it a night.

The next morning, feeling horrible, Ronnie was very distraught by his eating the night before.  He thought he could burn off the calories with cardio.  Unfortunately, his hangover put a damper on that idea.

Let's figure out how many calories Ronnie consumed.

17: Rum & Cokes x 160 cal. ea. = 2720 calories
5: Thin sliced chicken breasts x 142 cal. ea. = 710 calories
1: Jager shot = 150 calories
2: Moons Over My Hammy entrees x 841 calories each = 1682 calories (102 grams of fat)

Total Calories Consumed: 5262

Ronnie's daily caloric intake is roughly 1800 calories.  To sum it up, Ronnie almost consumed 3 days worth of calories in one night.  Keep in mind he still had to get through the rest of the weekend.

My point to all this is to show how quickly those calories can add up and ruin your diet for the entire week.  Why train if you are going to throw it all away in one night?

Stay focused my friends! Don't be a Ronnie!

- The trainer has spoken

Nate

Shape Shifters Fitness in West Melbourne




Wednesday, May 15, 2013

Very 1st Shape Shifters Fitness $500 90-Day Challenge!

Although everyone that competed in the 1st 90-Day Challenge are champions, I would like to send a special congratulations to the three finalists, Katerina Russo (1st), Dezeray DiLavore (2nd), & Cheryl Swaim (3rd).  

The 12 week competition which started February 1st, 2013 was not an easy road.  Some early favorites fell victim to life circumstance which sent their dieting and training in a downward spiral.  Others worked hard to stay consistent day after day, week after week, during the competition.  In the end it was Katerina Russo who won the $500 prize.

video

                                        Video of Katerina Russo signing her $500 check!

I decided to start the 2nd $500 90-Day Challenge May 13, 2013.  This time the competition is even more fierce.  Recently, I brought on quite a few new clients that are hungry to take a shot at the champ.  Katerina Russo is continuing her journey, will she stay on top to take home another $500 prize?  Only time will tell!  

I wish all participants the best of luck!  Even if they don't take home the $500 prize they will still walk away healthier.  To register for the 2nd 90-Day Challenge call 321-474-0534.  Participants must weigh-in by May 18, 2013, 2 PM EST.




Top 3 Final Results for 1st $500 90-Day Weight Loss Challenge:

1.) Katerina Russo - 30.2 lbs (12.37% Lost) + Dropped 14.2 total inches off her body.

2.) Dezeray DiLavore - 17.4 lbs (11.52% Lost) + Dropped 6.9 total inches off her body.

3.) Cheryl Swaim - 22.0 lbs (9.12% Lost) + Dropped 9.9 total inches off her body.

Top 3 Combined Loss Totals:

69.6 lbs. - Lost!
31 inches - Lost!
 

Tremendous accomplishment for all 3 women!!!

Nate

Shape Shifters Fitness in West Melbourne 

Thursday, March 28, 2013

Missing the Crunch?

I love eating salad but when dieting the one thing I miss the most are those crunchy croutons.  Well while walking around the grocery store yesterday I believe I found the solution - RICE CAKES!  

With less calories and fat then croutons it made sense to give this idea a try.  I broke one up into pieces and added it to my salad for that ever missing crunch.  It actually turned out pretty good which is why I'm passing this secret onto all my Shape Shifters out there!

Stay healthy my friends!

Nate

Saturday, March 23, 2013

Salad Crazy? Here you go!

I know a lot of my clients are eating salads.  Below are a few different recipes for those who want to change things up.

Snack Salad:

1 cup, lettuce
1 tsp, walnuts
Salad Spray Dressing

Total Calories: 40


Vegetable Medley Salad:

2 cups, romaine or other lettuce mix
1/2 cup, canned chickpeas rinsed & drained
1/2-oz slice low-fat or fat-free swiss cheese
1 medium tomato, cut into wedges
1/4 cup, sliced cucumber
2 Tsp, extra light olive oil, mixed with
1 Tbsp, balsamic vinegar
Few shakes of Mrs. Dash Tomato Basil Garlic Seasoning Blend

Total Calories: 320


Chef's Salad:

2 cups, mixed greens
2 oz each, turkey and roast beef
5 sliced olives
1 medium, diced tomato
1/2 medium, diced bell pepper
1 Tbsp, sliced unsalted almonds
2 Tsp, extra light olive oil, mixed with
1 Tbsp, balsamic vinegar

Total Calories: 300


Italian Tuna Salad:

2 cups, arugula
1/2 cup (about 3 oz), canned light tuna in water, rinse and drain
1/2 cup, canned cannellini or white beans, rinse and drain
7 kalamata olives
1/2 cup, roasted bell pepper
1 Tsp, minced garlic
2 Tsp, extra light olive oil
2 Tsp, lemon juice

Total Calories: 395


Asian Chicken Salad:

2 cups, field greens
1/2 cup, cooked chicken breast strips
2 Tbsp, sunflower seeds
1/4 cup, shelled edamame
1/4 cup, sliced water chestnuts
10 sprays, Newman's Own Asian Sesame Natural Salad Mist
4, rice crackers

Total Calories: 400

Have a great weekend! 

Nate