Long Beach Fitness Expert

MetroFlex Gym in Long Beach celebrated the 236th birthday of the US Marine Corps the best way we know how… Lifting Big Weights and Eating Big Steaks.

Duration : 0:2:56

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Technorati Tags: lifting, Marines, Metoflex, USMC, weight

In this video, Betty demonstrates her workout at the gym (due to several requests). I also emphasize the importance of diet in achieving fitness and a healthy lifetstyle. If you are looking for a diet that will definitely take the pounds off and never leave you hungry, I recommend the following. It is a starter diet, and it doesn’t allow a lot of calories. (You may choose to go a little slower, and if you have *any* health issues, you should see your doctor before making any drastic change to your diet.) When you reach your goal weight, you will be able to add in other foods and maintain a happy, healthy, fit lifestyle.

Notes:
1. You have to be committed to considering this as a lifestyle, not a “diet.” When your weight is where you want it, you can add small portions of “treat” food, but the overall outline is for life.
2. Weigh yourself everyday at the same time wearing the same amount of clothing. If you have overeaten the day before, it will show up.
3. If there is a food group that you don’t particularly like, eat it anyway, and consider it as “medicine” for a healthy and slim life.
4. Before you begin, prepare a ziplock bag with fresh carrot strips and celery sticks (or other favorite munchable vegetables). If you are ever hungry during the day, eat as much of this as necessary, until you are no longer hungry.
5. I designed this lifestyle “diet” for myself, and it keeps me at my desired weight, allowing me occasional “treat” food. I weigh 112 pounds. If you weigh, say, twice as much, then double the amount of each meal or snack.

Example day:

(You may substitute, as long as you keep it similar in calories and nutrition. For example, water may be substituted for any drink; grapes and cheese may be replaced with kiwi fruit and almonds; tuna for lunch can be replaced with canned chicken; grilled chicken for dinner may be replaced with grilled salmon, etc.)

7:00 Breakfast:
3 egg whites, black coffee

12:00 Lunch:
1 can tuna (nothing added), iced tea

1:00 snack:
1 large apple, cored and cut into wedges, iced tea or water

4:30 snack:
small cluster of seedless red grapes, small block Swiss cheese, iced tea or water

6:30 dinner:
1 small grilled chicken breast, 1/2 plate mixed frozen vegetables, cooked, iced tea or water

8:00 snack:
3 or 4 cups popcorn (the kind that is 15 calories per popped cup–you may spray with butter spray and add sprinkle cheese or herbs), zero-calorie drink

Every day I take a multivitamin/multimineral supplement, a 1200 mg fish oil capsule, a 600 mg calcium supplement, which contains 800 I.U. Vitamin D, plus an additional 400 I.U. Vitamin D tablet, and a baby aspirin. These supplements and amounts are my doctor’s recommendations.

I hope this is helpful to you! –Betty

Duration : 0:10:58

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christopher williams coaching Aruba Bandit and Jose through a series of weight lifting routines. the actual workout is 2 hours long heres an 9 minute insight shot in a gym in Aruba

Duration : 0:9:18

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Technorati Tags: aruba, bandit, beach, boys, chirstopher, crunch, excercise, Fitness, gym, island, jose, lifting, paradise, weight, williams, workout