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

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

 

Shape Shifters Breakfast Hash

Ok, so I've been experimenting in the Shape Shifters kitchen and came up with something good this morning.  This dish is great because it provides a good source of protein in parallel with complex carbs (good source of energy).  I am calling the concoction "Shape Shifters Breakfast Hash".

I want to point out my suggestions are for people that are new to working out and on the beginner level.  It's NOT for the hardcore competitive bodybuilder.  Most of my posts will be for ordinary people that want to ease into a healthier lifestyle.


Step 1:  Microwave a medium to large sweet potato 2-3 minutes depending on the size.  When done, remove the skin and cut into squares or circles (refer to image for a better idea).  Use a non-stick frying pan and PAM or store brand butter cooking spray to prevent the food from sticking.  I set my range at medium-high and stir often. 

Step 2:  Add diced onions and peppers and season with sea salt and pepper. 

I buy onions and peppers that are already diced to save time.  I use Smart Balance spray butter to add flavor. 

Any egg whites will suffice.  I like to buy the ones already separated in order to save time.











Added the onions and peppers.






 





Sea salt and pepper added.  Stir often.








Step 3:  Remove the hash mixture.

Once the sweet potatoes are browned, or in my case blackened, temporarily place them on a plate so you can use the same pan to cook the egg whites. 







 Step 4:  Cook the egg whites.  

Prep the pan with cooking spray before cooking the egg whites.












1 cup of egg whites.












I also season the egg whites with black pepper.











Flip the egg whites periodically.
















Step 5:  Add the sweet potato hash mixture.

Add the sweet potato mixture back in with the egg whites.  Slowly stir with the egg whites.











I stir the contents for about a minute before serving.  The sweet potato mixture gives the egg whites some extra flavor.







Step 6:  Serve!






The finished product! Shape Shifters Breakfast Hash!








I have definitely felt more energetic in the morning since switching to this breakfast. It should help minimize early morning cravings too.  Feel free to call or email me with any questions.

Email Nate Schwartz 

Have a great day!

Nate

No Mirror's! No Ego's! No Wait!

When I decided to open a personal training facility in Melbourne I wanted to make it different from the normal gym atmosphere.  I wanted it to be a place where people are comfortable and look forward to their workout.  I guess you could call it the "Cringe Free" zone.  I wanted to truly offer a private personal training service.  Most importantly I wanted it to be a place where lives are transformed for the better.  Shape Shifters Fitness "The Body Transformation Studio" opened on February 1, 2012 to meet these needs.

How is Shape Shifters Fitness different?

Shape Shifters Fitness is an exclusive "Appointment Only" 110% client focused studio.  You have a trainer by your side every session.  We are NOT a membership gym with open hours to the general public.  In fact, unless there is a client right before your appointment, besides your trainer, you'll probably be the only person at the gym!

No annual fees or hidden charges.  We sell prepaid packages of training sessions and simply issue clients a punch card based on the number of sessions they purchase.  The client schedules and uses up the sessions as they desire.  After each session the card is punched.  Once the card is complete it's the clients choice if they want to purchase another card.  Absolutely NO CANCELLATION charge!  Also, there is NO EXPIRATION date on the punch cards.  We also do NOT take your credit card information or keep it on file for automatic billing.  Your peace of mind is important to us!
 
No Mirrors!  Since a trainer is with you every step of the way there was no need to put mirrors in the studio.  Who wants to watch themselves learning awkward movements and sweating anyhow? 

No Ego's!  We are a family oriented training facility.  You won't find the enormously huge muscular guy camping out at our machines with gallon water bottles stationed all around.  In addition, you won't find "Barbie" on our treadmill every night with guys gawking at her as she tries not to let her make-up run.  What you will find are modest, down to earth, supportive, good people working on transforming themselves for the better.

No Wait!  Since we are appointment only you never have to wait to get on the machines.  Who wants to make a trip to the gym a 3 hour episode every night?  I think our schedules are already busy enough.  You will get a total body workout on quality equipment in 30 minutes.  Although, 1 hour sessions are available for the more advanced.

Lastly, we provide custom workouts and nutrition advice free of charge for every client.  It's included when you purchase a package of sessions! 

Getting fit has never been so easy!  Call 321-474-0534 to get started today!

Shape Shifters Fitness "The Body Transformation Studio"


 

Weight Loss Grocery List

Hope everyone's week is off to a good start.  I wanted to touch base and offer some help about diet.  

When my clients want to lose weight one of the first things I tell them is to get all the bad foods out of the house.  If you have bad foods around you are prone to make bad choices.  Eliminate the bad and replace them with the good.  I've put together the below list of good choices to help everyone out in getting on track.  You don't have to go out and buy all the items, simply start focusing on the items you enjoy. 

Romaine Lettuce
Lettuce
Bean Sprouts
Sweet Potatoes
Fresh Diced Peppers
Fresh Diced Onions
Fresh Baby Bella Mushrooms
Spinach
Tomatoes
Green Peas
Zucchini
Squash
Cucumbers
Broccoli
Asparagus
Celery
Bananas
Apples
Strawberries
Fresh Salmon
Fresh Tilapia
Fresh Cod
Fresh Haddock
Fresh Shellfish
Lean Beef
Skinless Chicken Breast (Thin sliced cook up quickly)
Low-Fat Ground Turkey
Olive Oil Cooking Spray (PAM or Store Brand)
Butter Cooking Spray (PAM or Store Brand)
Extra Light Virgin Olive Oil
Coconut Oil
Taco Seasoning Mix
Sea Salt
Black Pepper
Red Pepper
Dash Seasonings
Creole Seasoning
Cumin
McCormick Montreal Chicken & Steak Seasonings
Tuna (Canned in water)
Brown Rice
Oatmeal (Sugar-Free)
Unsalted Almonds
Smart Balance Omega-3 Peanut Butter
Whey Protein (Flavor of choice)
Fat Free Cool Whip
Blue Diamond Unsweetened Almond Milk (Flavor of choice)
Egg Whites
Low-Fat Cottage Cheese
Fat Free Cheddar Cheese
Smart Balance Spray Butter

If you would like additional assistance with your diet Custom Nutrition & Meal Plans can be purchased at Shape Shifters Fitness. 

1 Phase Nutrition & Meal Plan.......$65

2 Phase Nutrition & Meal Plan......$120

3 Phase Nutrition & Meal Plan.........$150

Each phase consists of 4 weeks.  As you go up in phases the more the plan dials in to maximize your weight-loss.  If you are happy with the results of a Phase 1 plan you may not need to bump up to a Phase 2 plan, etc.

I hope everyone finds this information useful.  Have a great day!

Nate

Health & Fitness Blog: My 2013 Lifestyle Change

Health & Fitness Blog: My 2013 Lifestyle Change: My name is Nate Schwartz, owner of Shape Shifters Fitness in West Melbourne, FL.  This is my story....Due to family struggles for most of 20...

My 2013 Lifestyle Change

My name is Nate Schwartz, owner of Shape Shifters Fitness in West Melbourne, FL.  This is my story....Due to family struggles for most of 2012 I was severely depressed.  I could barely get out of bed each day.  The trials and tribulations of life finally seemed to have brought me down permanently.  I was already 35 lbs overweight but now I gained 20 lbs on top of that and was continuing to eat horrible.  I was not fitting in most of my clothes anymore.  Worst yet I was continuing to gain each week.  Being a personal trainer this was beginning to impact my business.  After all, how can you motivate and train someone if you're a mess?

Since moving to West Melbourne, FL located in Brevard County I have met some of the nicest and caring people I have ever met in my life.  They were generally concerned about my well-being and also hoping I pull through my personal family struggles.  

While laying in bed, in darkness, (I had my windows covered.) on a beautiful sunny afternoon.  It was these very people and my Mother which made me ask myself the question, "What if I lived 2013 to complete perfection?".  Since everyone has their own idea of perfection or not knowing what society's perfection actually is, I decided, I would determine how and what perfection is in my life.  Meaning, each day I would get up and make the right choices on: what to eat, where and what to spend my money, and lastly people I surround myself with.  In addition, over the years I have heard about so much about doing things to get out of your "comfort zone" so I decided to make a personal commitment to get out of my comfort zone in 2013.  I wondered how much I would achieve or how much my life would change for the better if I would live 2013 to the best of my knowledge and ability.  Maybe I would be an inspiration to others to help them change their lives for the better.

On January 1, 2013, I set out on my quest.  I decided the best way to approach this goal is to simply take it day by day and choice by choice.  First, I threw out all the bad foods in my house and replaced them with healthy foods.  How can you make a bad choice if there is no bad choice around?  Second, I reviewed all my bills and listed everything in an excel spreadsheet and calculated everything out to the day.  This made it register in my head on how much money I need to earn each day to cover my bills.  Third, I thought about all the people in my life and how each of them influenced or contributed to it throughout the years.  This might seem cold to some, but being a nice person, I get taken advantage of very easily so I decided it was best to put a no tolerance policy in place for those I even had to question if they were bringing "good" into my life.   I simply stopped associating with those who did not influence my life positively.   Mainly these were a lot of acquaintance or "happy hour" type friends.  Lastly, I thought about things I could do to get out of my comfort zone.

Fast forward to today, March 12, 2013.  I have lost 28.4 lbs and continue to lose an average of 2.5 lbs per week.  My finances have improved significantly.  I am sleeping better.  Because of my weight loss and positive outlook I am inspiring my clients which is helping my business grow.  Most importantly I see the glass half full inside of half empty, sunshine instead of darkness, and opportunity instead of failure.

To get out of my comfort zone I joined the Melbourne Chamber of Commerce and started attending events and mixers, some of which I had to stand up (without prior notice) and go before my peers and speak about my business.  Being a true introvert this was an extremely big step and continues to be work in progress. On February 6, 2013 I had a 1 year anniversary ribbon cutting at Shape Shifters Fitness.

For my friends of Brevard County which ultimately inspired me I have been making donations to local charities whenever possible to assist them in raising money.  Quite often I donate gift certificates for free personal training sessions at Shape Shifters Fitness to charity auctions.  Actually to arrange a donation, I can be reached on my mobile at 321-474-0534. 

I created this blog to share my story as my journey continues.  I will share nutrition tips, inspiring stories, and accomplishments of myself and my clients.  You may also view highlights of 2013 as the year unfolds by viewing my Facebook page:

Nate Schwartz from Shape Shifters Fitness

My business could always use more exposure so I would be grateful to people that "Like" Shape Shifters Fitness business Facebook page below:

Shape Shifters Fitness in West Melbourne "The Body Transformation Studio"

I need to run for now but I'll be back soon.