Comment

The Drug That Makes you Lose Weight 100% Guaranteed

The Drug That Makes you Lose Weight 100% Guaranteed!

IMG_3988.jpg

Exercise is a miracle drug. It makes your medical costs lower, you get a better quality of sleep at night, workdays become more productive, mood improvement magically happens and the risk of developing almost any chronic disease will drop. Exercise is the most powerful readily drug in the world and it's FREE. So why isn't everyone drinking the Kool-Aid....or Gatorade? After they workout of course.

So Sick Dude

Healthcare has become known in practice as sick care. We ultimately spend more money treating an increasingly unhealthy population then we do in gym memberships, personal trainers or nutrition and health coach costs.

Have you ever gone to your annual physical and you were told your "BMI" is high? According to my last physical, coming in at  5"4, 137 lbs. and age 44, my doctor tells me that I'm "almost obese". My lean muscle mass is not taken into consideration or bone structure, etc. because it's on a chart on his wall in his office so it must be legit.

 
IMAG1582.jpg

Dinosaurs and BMI - Analyzing the Achaic BMI

The BMI (Body Mass Index) is one of the most commonly used, yet outdated, ways to measure how “healthy” your weight is. This formula was derived in the mid-1800s by Lambert Adolphe Jacques Quetelet. Even though this formula was developed over 150 years ago and was never intended as a measure of health, it still baffles me as to why some doctors and most insurance companies use this archaic formula.

Basically the BMI takes your height and weight and calculates how healthy you are based on the formula.

The formula is as follows:

30 - BMI Formula

Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

 

In summary, DON'T BELIEVE it! Get your body fat percentage checked by a trainer or nutritionist and know where you really stand. I come in at about 25.1% and that is "Above Average" for my age bracket of 40 to 49 year old women, and I feel great about that. Not because I'm necessarily "so skinny" but because I know that I am Heart Healthy and significantly lower my risk to chronic diseases. And my clothes fit good!

It's time for exercise in modern medicine to work closer together. The medical and fitness professions have yet to mesh to help us become a healthier population. But I feel it coming....

To get your Body Fat percentage tested or just to say hello, drop me a line at HERE!

In health and happiness,

Susan

Comment

Comment

Peanut Butter Oat Cakes

Peanut Butter Oat Pancakes

1 cup organic oatmeal
1 tsp. baking powder
1 ripe medium banana
1 cup nut milk (I use unsweetened vanilla almond milk!)
1 tsp. ground cinnamon
1/2 tsp. vanilla extract

Add oats and baking powder into blender. Blend into powder. Add remaining ingredients and blend until liquified.

Heat large nonstick skillet over medium heat. Spoon in 1/3 cup batter for each pancake. Flip when bottom of pancake turns golden brown. Note - Top with 2 tbsp. melted peanut butter.

Comment

Comment

Black Bean Peanut Butter Browniessssss -

Beans and Brownies? Ew. But seriously. Just TRY them!

 Black Bean Brownies

Prep time: 15 min
Serves: 12 brownies

Ingredients:

Cooking spray, Non-Dairy spread or Organic Butter, for greasing pan
3/4 cup cooked black beans, rinsed and drained
1/2 cup coconut oil, or olive oil
2 organic eggs
1/4 cup unsweetened cocoa powder

1/4 cup All Natural Peanut Butter (warmed in microwave for 20 seconds)
2/3 cup favorite natural sweetener (I used maple sugar conveniently found at Trader Joe’s)
1 tsp instant coffee or espresso
1 tsp vanilla extract
1/2 cup mini chocolate chips, divided
1/3 cup GF pastry flour
1/2 tsp baking powder

 

Directions:

Preheat the oven to 375. Grease a 9x13 baking pan.

Mix all ingredients and add to pan. With a butter knife or rubber spatula/scraper, swirl in warm peanut butter.

Bake for 20 minutes. Test the center of the brownies with a toothpick. If toothpick comes out clean, they are done.

Let cool at least 15 minutes before cutting and removing from the pan.

REMEMBER a small treat is okay but only one serving at a time!
 

Comment

7+7 REBOOT Days 12 through 14

Comment

7+7 REBOOT Days 12 through 14

Day 12 - This was an off day from workouts. 

Breakfast -2 hard boiled eggs and 1 Pear

Snack - Cold Pressed Almond milk

Lunch - REBOOT Tofu Mushroom Fried Rice

Snack - REBOOT Turkey Bacon Deviled Eggs

Dinner - Dinner at Burlock Coast Ritz Carlton (YUM!)
6 raw bar Oysters
Micro greens side salad
Tuna tartare

Best Food On Fort Lauderdale Beach!

Best Food On Fort Lauderdale Beach!

Day 13 - 90 Minute Vinyasa Yoga Class

I found the weekends to be a little tough to get in 3 meals and 2 snacks as we are on a different schedule then we are on weekdays. So I stuck with our usual Saturday and Sunday brunch ritual!

BRUNCH - 2 scrambled eggs
1 cup mixed Strawberries, pineapple and watermelon
2 cups Baby kale salad with grape tomatoes, crispy turkey bacon crumbles and 1 ounce of brie goat cheese
4 Shishito peppers (blistered)
4 ounces Fresh squeezed orange juice 

Snack (late afternoon) REBOOT Berry Vanilla smoothie

Dinner - Mario's Catalina Cuban

4 Cuban style grilled shrimp
Side salad with mixed greens, hearts of palm, tomato
1/2 cup black beans

Day 14 - The Finale! I was feeling pretty sore and beat up from the double session workouts all week so did some foam rolling, stretching and meditating in the morning before we hit the beach!

Iced Coffee with a splash of almond milk beachside

Iced Coffee with a splash of almond milk beachside

Brunch with friends visiting from Boston at Burlock Coast Ritz Carlton (yes, again!)

6 ounce Angus Beef Burger with local avocado, local tomato (no bread, Bibb lettuce instead of the bun!

Small side salad

Snack (Late Afternoon) - REBOOT Grab and Go Breakfast Bar

Dinner - My own Chicken Basil Pesto "Pasta" with Steamed Asparagus (pictured below)

 

Weigh-in, stats and after pictures to be posted tomorrow! Wish me luck!!!

Comment

Comment

7+7 REBOOT Days 9 through 11

Days 9 - 11

YAY!

Day 9 - Today's workout was a 45-minute  Strength & Endurance Power Circuit.

Which basically means, light weight, lots of reps and you don't stop moving! Topped it off with some gut and butt and for 30 minutes and felt AH-MAZING!

I put on an old pair of shorts (sowry Boston!) and they used to be a bit (ahem) uncomfortable but today, perfecto! What you must realize when cutting out processed foods is that a looser waistband and a lower number on the scale is NOT all fat loss.... However, after 9 days of diligence, clean eating, exercise and zen, some of it most definitely is!

Breakfast - 2 Eggs Over Easy with some sauteed broccoli, red onions and green peppers (about 3/4 cup)

Snack - 1/2 Peanut Butter Banana Pancake

Lunch - Thai Laab Lettuce Wraps (sans lettuce because I was out. Subbed in same veggies as breakfast!)

1/2 cup Baby Bok Choy and....

I had my Snack (melon with 1 piece Prosciutto  and a cup of cherries) with lunch because I was super hungry today from the butt kicker workout!

Thai Laab Lettuce Wraps (pictured)

1 pound 99% lean ground turkey
1 large scallion or green garlic sliced into thin rings
2 small purple turnip sliced into thin  1/2 strips
One small red onion minced
1/4 cup fresh parsley, chopped
1/8 Chinese basil, chopped
2 tbsp. fish sauce
2 tbsp. Chili paste
1 tbsp. Amber Honey
1 teaspoon garlic
1/3 teaspoon Ginger
1/4 Redpepper flakes
1 tablespoon coconut oil
One half squeeze fresh lime juice

Heat pan on medium heat. Add coconut oil and stir until melted. Add ground turkey and crumble. Cook turkey for three minutes stirring constantly. Add remaining ingredients except for agave nectar. Stern and then cover for 4 minutes. Add agave nectar and mix thoroughly. Continue to cook for another two minutes. Add lime juice mix and mix well. Transfer to a plate and enjoy.

Serve with butter lettuce, endive, Red or green leaf lettuce, or Romain to make l
wraps!

Dinner - My newest recipe of homemade Caramelized Onion Organic Ground (White Meat) Chicken Meatballs with Organic Marinara (thank you Trader Joes) with

1 cup Zoodles 

 

Day 10 - Taught a 55-minute cycle class and did a 45-minute heavy Superset Lift

Breakfast - 2 eggs

1/2 cup chopped pre-cooked broccoli

1/2 cup chopped mixed red & green peppers

1/4 cup chopped red onion 

Snack - 1 REBOOT Broiled Tomato with Goat Cheese

Lunch - 1 cup REBOOT Pumpkin Turkey Chili w/ 2 organic Fingerling Potatoes (pictured)

1 REBOOT Kale Salad with 6 grape tomatoes, palmful of raw sunflower seeds and 1 tbsp of both dijon mustard and EVOO whisked together

Snack - 1/4 cup oatmeal with 1/4 cup Blueberries cooked right in (it makes it naturally sweet!)

Dinner - 5 oz. Filet Mignon

3/4 cup Mashed Cauliflower (recipe)

1/2 Sliced English Cucumber w/ 2 tbsp. Tahini

 

Mashed Cauliflower 

One large head cauliflower

2 to 3 cups of organic chicken broth

1/2 cup unflavored/unsweetened almond milk or 1/4 cup almond milk creamer 

Salt and Pepper to Taste

Cut cauliflower into florets and place in medium size pot. 

Pour enough chicken broth answer phone cover the cauliflower.

Boil for 20 minutes. Drain. Add almond milk to pot. Beat with a hand mixer until smooth or transfer to a food processor and purée. 

 

Day 11 - Taught a 55-min cycle in the morning and did a heavy lift superset with 2 of my favorite clients in the afternoon (K and H - this means you guys!). Virtual training is a ton of fun plus I think I'm working out more than ever as I demo each exercise as well as verbally cue and coach to keep my clients in perfect form!

Post-gym I had a personal appointment so I went to Whole Foods and grabbed 2 hard-boiled eggs, a small "garlicky kale salad" and an iced milk almond Matcha Green tea I.e. "Breakfast"

I actually wrote an article on Matcha Tea for Boston Magazine a few years back. Check out the attached link!

http://www.bostonmagazine.com/health/blog/2013/11/13/matcha-tea-health-benefits/

Snack - I skipped my first snack today as I ate a late breakfast and wasn't hungry. As long as we don't go more than 5 hours in between meals/food consumption our blood sugar stays stable which is KEY! It's when we exceed 5ish hours that our metabolism and body start to get upset at us. Hit me up at susan@susanreardonwellness.com if you want to learn more about this.

Lunch - Leftover meatballs and zoodles

Snack 2 - REBOOT Strawbana Smoothie  

Dinner - REBOOT Leftover Lettuce Wraps BUT this time I had lettuce!

 

 

Comment

Day 8 - Just REBOOTIN' Away! Susan Reardon Wellness & Fitness

Comment

Day 8 - Just REBOOTIN' Away! Susan Reardon Wellness & Fitness

Super (Bowl) Sunday 201 - But Gettin' Back into the Racing Circuit this Weekend!    

Super (Bowl) Sunday 201 - But Gettin' Back into the Racing Circuit this Weekend!

 

 

Finishing Up Iron GIrl Austria 2013    

Finishing Up Iron GIrl Austria 2013

 

 

Harpoon 5 Miler 2016    

Harpoon 5 Miler 2016

 

 

BAA 5K 2016    

BAA 5K 2016

 

 

Crossing the Finish Line for those who didn't in the 2013 Boston Marathon Bombing #BOSTONSTRONG

Crossing the Finish Line for those who didn't in the 2013 Boston Marathon Bombing

#BOSTONSTRONG

Day 8 - Feeling Better than I have since the Holiday Season Began!

 

Yesterday I ran and did a ton of stretching and myofascial (think foam roller). So excited to get back into racing this weekend! Wish me Luck!

WHAT I ATE:

Breakfast - 7+7 REBOOT Crustless Quiche w/ Goat Cheese

Snack 1 - Cantaloupe and 1/2 serving Quiche

Lunch - 7+7 REBOOT Crockpot Pumpkin Turkey Chili

1 pound 99% lean Ground Turkey
2 (28-ounce) cans no-salt-added whole tomatoes, undrained and coarsely chopped
2 cups Organic Chicken Stock
1 can Organic Pumpkin Puree
1 cup white onion, chopped
1/2 cup green pepper, diced
1/2 cup red pepper, diced
1 cup Merlot wine
1 cup water (as needed)
1 jalapeño pepper, minced
2 cloves of garlic, minced
3 tablespoons tomato paste
2 tablespoons chili powder
2 tablespoons organic brown sugar
1 tablespoon ground cumin
1 teaspoon dried oregano
1 teaspoon ground cinnamon
1/2 teaspoon Cayenne Pepper
1/2 teaspoon Sea Salt
1/4 teaspoon black pepper

Add all ingredients into Crock-Pot or Slow Cooker. Cook on low for 6 to 7 hours stirring occasionally

Serves 6

....You're Welcome. It's SO GOOD!

Snack 2 - Raw sunflower seeds and a handful of blueberries

Dinner - More Chili

3/4 cup 7+7 REBOOT Cauliflower Lime "Rice"

Comment

2 Comments

Susan Reardon Health & Wellness Blog — 7+7 REBOOT Weekend Update

Days 6 & 7

The weekend tends to be the hardest part, especially when socializing. Plus the headache was back on Saturday AM so I was back to not being 100%. I chose to listen to my body and take another day off from the gym. The headache could have been from the Detox as Days 4 to 5 can tend to be the hardest for a lot of people. Especially, post holidays when we usually indulge the most!

Day 6 Saturday- I admit it. I broke my own rule and didn't eat breakfast but that's probably because I slept in so late! But it felt awesome :)

Breakfast- Slept through it

However, when I woke up.....I was STARVING, not at home and broke another one of the 7+7 rules, not being prepared! However, I was already one week DONE and there was no way that I was turning back. 

Lunch - 1/2 English cucumber with hummus

1/4 cup raw sunflower seeds

2 ounces of goat cheese with various crudités

1/2 cup of carnitas lean ground beef

 

Snack - 1 link organic lean turkey sausage with 2 cups arugula and 1 tbsp. EVOO

 

Dinner - 4 ounces of lobster meat

One half baked potato

 

Day 7 

Outdoor Workout! Went paddle boarding for 2 hours (so much fun!)

Brunch - 1 soft-boiled egg

1/2 cup mixed berries

3 slices nitrite and nitrate free turkey bacon

 

Snack - 1 Serving of Overnight Muesli

2 ounces uncooked rolled oats (choose certified gluten-free oats)
1 cup nut milk (almond or coconut)
1 tbsp. unsweetened shredded coconut
2 tbsp. walnuts or almonds, chopped
2 tbsp. ground flaxseeds
2 tbsp.. sesame seeds
2 tbsp. pumpkin seeds
8 ounces fresh berries
1 apple, peeled and grated

In a large bowl, mix together the oats, nut milk, shredded coconut, nuts and seeds. Cover and place in the fridge overnight. In the morning, add berries and grated apple.

Serves 2

Dinner - wasn't super hungry so I kind of made a hodgepodge of good options

1/4 cup sunflower seeds

3 slices of cantaloupe

1 cup organic grape tomatoes

3 ounces beef carpaccio

Today/Monday begins Phase 2 of the Reboot where I begin introducing high glycemic fruits, dairy (not that I can personally have dairy!) and some starches back into my diet. Been feeling really good less the headache but I'm back in the zone and ready to finish strong!
I'm running my first road race in over 6 months on Saturday so I'm looking forward to feeling light on my feet! And finishing!

2 Comments

Comment

7+7 REBOOT Day Two

Day 2...What can I say? It went awesome. Taught a 55-minute cycling class and did a 45 minute heavy lift.

The nice thing about the 7+7 REBOOT is that it gives you flexibility and freedom to eat "outside" of the 80+ recipes that we provide you. How you ask? Because we've provided a how much to eat of what (5 ounces of protein, 2 tbsp. fat, etc.) so that when your friend is visiting from Boston (Riney!), we can go out to a nice dinner and eat oysters and Branzino with a kale salad.

Breakfast - Vegetable Omelet Serves 1

1    tbsp.    Olive oil
1    tsp.      Garlic, chopped
¼    cup    Green Pepper, chopped
¼    cup    Pepper, chopped
¼    cup    Red Onion, chopped
2    Large eggs
2    tbsp. Water
        Sea salt and pepper, to taste


In a large frying pan, heat the olive oil over medium high heat. 
Sauté garlic, both peppers and onions on medium heat for 3-4 minutes or until soft. 

Remove the pan from heat and set aside.

In a small mixing bowl, whisk together the eggs and water. 
Season with salt and pepper. 

Return the pan to the stove over medium heat. 
Add the eggs over the vegetables and cook until the underside begins to brown and the surface begins to solidify. 

Once the omelet has set, loosen the edges from the pan with a rubber spatula.

Very carefully fold over one side of the omelet onto the other to form a crescent shape, pressing the edges slightly to seal. 

Cook for a minute more, then flip the folded omelet over and cook the other side for one minute.

Snack 1 - Pear

Lunch - 6 pieces of Salmon Sashimi and Seaweed Salad

Snack 2 - 6 Raw Oysters

Dinner - 4 ounces Grilled Branzino & Kale Salad with carrots and cranberries

Until tomorrow....stay healthy!

To learn more about Susan Reardon Wellness Personal Training and Health Coaching. please visit www.susanreardonwellness.com

 

 

 


 

 

 

 

 

 

 

 

Comment

Comment

7+7 REBOOT - Day One

And We're Off!

Day One was a breeze. Took 2 mile run and 30 minutes of  yoga. 

Namaste

Namaste

 

Breakfast: Peanut Banana Smoothie

Snack 1:  2 Turkey Bacon Tahini Deviled Eggs 

Lunch: Hamburger Salad (SO GOOD!!!!!)

Snack 2: Blueberries and Almonds

Dinner: (featured) 

 

Flank Steak
with Chimichurri Sauce


1 5 oz. Organic Flank Steak
1 tbsp. Olive oil
Sea salt and pepper to taste

Preheat oven to 400°F.

Pat the steak dry, then rub it with a mixture of salt and pepper. Heat 1 tbsp. olive oil in a cast iron or oven proof skillet over medium- high heat.

Sear the flank, turning every 2 minutes until it's browned on all sides.

Place skillet in oven and cook tenderloin 10 minutes, turning the tenderloin over halfway through cooking.

Remove flank and let sit for 5 minutes before slicing.

Top with our Chimichurri sauce (see Sauces)

Enjoy a salad with dinner for added fiber and vitamins! I had a Kale, Cauliflower and Barley Salad on the side

Check back tomorrow for Day 2!!!!!!

Comment

1 Comment

Eating My Words or rather My Detox Plan

My Personal Journey on my OWN Detox Diet Plan created by Yours Truly and my Bestie

How it All Began....

Yesterday, I started the 7+7 REBOOT, my very own whole food detox that me and my business partner (and partner-in-crime) developed over the last 3+ years.

We were SO over the "dieting" deprivation rollercoaster of eating minimal calories, waaaay too many salads and other just boring foods (like plain boiled chicken - BLUHCK!). And then of course when we went back to normal eating and the weight came back on. The same thing happened with all the fat diet that we tried over the course of our lives. Yes, we lost weight but I didn't stay off! I always tell my clients it's way easier to get there than to stay there!

My stepfather did one of these all-in, eat our food and had a great success! He probably lost about 45 pounds. He did a one year program, had weekly check-ins, ate their packaged processed foods, most of which tasted like vacuum cleaner bag dust and also followed their "lean and green" meal plan. After one year, he looked better than I ever seen him and was down for almost 4 pants sizes! Then after the plan was over he was at a total loss. He went back to his regular eating and the weight came piling back on. Those kind of programs do two things. They make you become dependent on their food product as well as they don't teach you how to eat for the rest of your life. In a word it's not sustainable.  

Moving on, being foodies, this kind of bland eating was sheer misery for us, and neither of us are down with packaged/processed foods. Remember that old cliche that "some people eat to live and others live to eat". Well we are sort of both....legit right down the middle. So we spent almost 4 years, each with a composition notebook, that she calls a "marble notebook" - guess that's a Queens thing - and we begin compiling our favorite breakfast, lunches, dinners, snacks and last but not least desserts and then revamping them to the healthy and DELISH recipes that they are today. 

We've all probably heard the cliche that the word "diet" should be a lifestyle and not a temporary fix. That is our motto. We get regular feedback from our clients that they have adapted our very own recipes into their regular meal rotation on and on-going basis. Our goal is to educate folks on how to eat healthy for the rest of their life, not just lose weight. Although that totally happens too!

The Hardest Part is Getting Started...Right?!?!

Of course it is. We all want instant gratification and starting a 2-week process of discipline isn't an always such a good time. However, it starts becoming, in our minds, "worth it" when people start saying, "Oh hey have you lost weight?". Or your waistline in your pants begins to feel looser. It's really at that point, that you are in da zone. And while I know how delicious our creations are, I'm not super psyched about 13 more days to go of diligence and discipline. One of my favorite quotes is, "I can resist anything except temptation" by Oscar Wilde. All I can say to that is Amen brother! However, when we make it through a process without cheating or bending the rules, there's no greater feeling than accomplishment of sheer and utter willpower. The cool thing about this program is that it's not a temporary diet but rather teaches my clients new cooking methodologies and new ingredients that they can refer to for the rest of their lives. Another cool part is that nothing takes more than 30 minutes from start to finish to prep and get into your belly. We cut processed foods, we break sugar addictions, we create a healthier eating habits, learn to make new and fun - and speaking meals, you get 3 meals a day and 2 snacks, so nobody's going hungry drinking green juices. BUT the coolest part is that you definitely lose weight/reduce body fat and the esthetic effects happen fast. Like super fast. PROMISE.

The Hot Seat

Today I posted my starting weight, body fat percentage and measurements AND my before pics for the world to see on social media. I'm a real person and my weight can fluctuate, especially during the holidays. I'm totally addicted to sugar. And while I'm not in a terrible place it's not super awesome either. Pants are a little snug and I just feel uncomfortable. My clients hire me for accountability and to have someone to answer to. Today, well yesterday technically, I'm asking the universe and my social media followers to lay some accountability on me. Even though I'm a personal trainer and a nutritionist and some other fitness and health related stuff, and I totally know when I should be doing, sometimes I just don't do it. I'm human and I like chocolate, too. 

Daily Updates - What I Ate and What I Did

Every day I will write a short blog a.k.a. food log on here to relay what I ate and what I did for exercise. 

Day 1 (which is yesterday) Will Be Posted today (i.e., Tuesday, January 10th

You can also find me on Facebook under Susan Reardon Wellness, on Twitter under SusanReardonFit and of course Instagram under Susan Reardon Wellness.

LETS.DO.THIS.

 

1 Comment

Comment

Go With Your Gut

Holidays Got Me All Like.....

Tips Before Tipsy

My clients start scrambling this time of year seeking nutrition advice while in the throes of the holiday season. Which sometimes can be a little too late to start taking precautions. I gently remind them of the statistic in which the average American gains 7 to 10 pounds between Thanksgiving and New Year's Day. For REALS. So before you head out to that holiday par-tay, here are a few quick tips to keep you in check:


1. Eat. BEFORE you go to parties. And make sure there is some lean protein in that pre-party meal. Protein fills your belly AND breaks down alcohol. So we stay more sober and we munch less.

Holiday Party.jpg

2. Before you dig in, grab a small plate and fill it. Once :)

3. Pick lot of healthy veggie options off of the crudités tray.

4.  Try to only have one or two small things that are breaded and/or fried if you simply can't resist. 

5. Still have the munchies? Refer back to #3.

 

Listen to Your Body

However my tips aren't the only things that I tell clients. So what else you ask? 4 simple words.... Go-With-Your-Gut! However, I don't mean that in the sense of solely going with instincts, however that is definitely part of it. When I say go with your gut, I mean it in the following:

Go with your Gut Meaning # 1- INSTINCT. As mentioned above. You know what you should be doing because your brain tells you. It's just up to you to listen. And we don't always listen. Deny if you will, but we all keep a running tally in our heads of what we've consumed in that particular day. In fact, we can usually remember as far back as the entire week, so let's keep it real :-) You know what you've consumed prior and you also know if those 13 pigs in a blanket are really your best idea.

Go with your Gut Meaning #2 - BALANCE. Where are you right now in terms of your health and weight? Could you use a few more pounds on that frame? If so, you are 15% of the population in which I'm envious of.

If you are entering the holiday season in your physical happy place, you then want to maintain the goods. Don't start skipping workouts out "because it's holiday time." In fact, maybe even throw in an extra workout or two as crazy as that sounds! This is the time of year that most of us need to expend those extra calories. Definitely have a little bit of the things that you love at your holiday parties and meals. But be sure maintain your good, healthy and clean eating and exercise regime as you would on the regular.

Finally, if you aren't exactly where you'd like to be.....

Go with your Gut Meaning #3 - ASSESS. Are you currently overweight and know that you have a few extra pounds you could lose to improve your health and probably happiness? And do you really want to exacerbate the situation and set yourself back even further? Probably not. Please know that I'm not saying that you need to diet during the holidays because that just plain sucks. But I am saying to tighten up a little bit. Have that annual glass of eggnog and have grandma's holiday cookies, but like one or two. I always tell my clients that a "success" during the holiday season is to maintain and not gain. No one is going to lose weight at this time of year. And if you have big get healthier plans for your New Year's resolution, maybe kick those off a week early to get a running start? No time like the present and for most of us our work lives slow down between Christmas and New Year's anyway. If the gym is unfamiliar territory, this could be an ideal time to go in and get acclimated with the equipment before the masses come rolling in.

The Balancing Act


The word balance is so used and abused but that's what we all really need to practice, no matter which of the 3 meanings apply. At the end of the day, it's calories in and calories out but let's not forget the quality of calories are also critical. 400 calories from 3 cookies or 400 calories from a delicious and portion controlled Christmas dinner, are going to wreak havoc on your body in a completely different way (bloating, gut inflammation, etc.). Also don't be fooled by these so-called "diet" packaged and processed desserts. Your best bet is to have a LITTLE BIT of the real thing (i.e. homemade). You always want to try to go unprocessed as much as possible. Bake those cookies at home and leave those ones in the blue and white box with tons of high fructose corn syrup, crystalline sugar, hydrogenated oils and about 15 other ingredients that we can't pronounce in the store. You know that homemade will taste better anyway!

Happy Holidays!

Susan

Check out next weeks blog on my "Vegan for a Week" experiment. It was quite the learning experience and I dropped 5 pounds without even thinking about it! You can check it out at www.susanreardonwellness.com

Comment

DETOX - Breaking My Sugar Addiction

Comment

DETOX - Breaking My Sugar Addiction

Help Meeeeeeeeeee

Those who know me, know my deep adornment for straight up candy. And we aren't talking Godiva, we are talking Now & Later's. 

So many are shocked to hear this confession because I am a personal trainer and nutritionist so how can I possibly like something that is such garbage? And we all know that it isn't fat that makes us fat in foods, it's sugar so how could I possibly...?!?!?! 

 

 

 

A Huge Thanks

I would like to extend a huge thank you to all of these processed food companies who created the lifelong sugar monster that lives inside of me with your BS, crooked and scammy marketing. The Fat Free Boom was one of the biggest scams of the Food Industry. It's like this.... 

There was a concern in the 90s that our country was getting seriously overweight. So the food industry began removing fat from their food products and replacing it with sugar (and salt) to create these fat-free or low-fat items that still tasted good but had way less fat. Well what that did it is two things. It made food waaaaaaayyyy more addictive because sugar is seriously addictive. Some say it's as addictive as some narcotics such as cocaine. So removing the fat was a recipe not for success but for disaster for overeating and by creating intense cravings. Not to mention that these products were sold as "premium products" although it actually cost the manufacturer less to make to them. Sugar is one of the cheapest things on the planet. Think about it! You can walk into a coffee shop and fill your pockets with sugar packets and no one cares because it's free! I barely even ate candy until the early 90s and now I can't walk by a candy bowl without salivating. And once I eat even a tiny piece of whatever I can't seem to resist....it's game on! My body behaves of an addict obsessing over my next sugar high. 

A Happy Medium :)

I don't have one. I've come to realize that I simply can't. I am not one of those people who can control myself and "have just a little bit every once in a while" and stay in my zone. Its A or B, all or nothing, black and white. And not to mention, there is a hellish price to pay after I do indulge in my favorite guilty pleasure as my body literally withdraws and it takes me a few days to get my shizz together. 

 

 

I'm a Child of the 90's

For those of you who are at least 35 years of age, I'm sure you remember the Fat Free craze of the 90s. We had Fat Free Doritos, Fat-Free Twinkies, fat free everything! So back then we thought that if we housed a whole bag of FF Doritos and then had jelly beans for dessert we were doing a great job and we're going to lose weight. Forget about nutritional value and OH! and the fact that we were crushing thousands of empty calories each week, it was fat free so who cares!

My Personal Detox

Simple! It's going back to the basics. Things that grow from our earth and doing it for a week. Yes, this means no cocktails (someone always asks...) I've created my 7+7 REBOOT Whole Food Detox and optional Meal Delivery in order to help my clients do just that, detox from all the processed junk that is so easily accessible in our country that we grab because we are just so busy. To learn more about the 7+7 REBOOT and Meal Delivery visit my website at www.susanreardonwellness.com

Comment

Comment

RESET to REBOOT - Lose Weight and Get Back in Your Groove!

Back to Life....Back to Reality

At this time of change in the seasons, it is also a big season of change in our day to day. Reality is BACK. Summer vacation is over, school is back in session, cooler temps are coming and less daylight alter our social activities. But now that the distraction of BBQ's, beaches and pool parties are dwindling, we need to get back "us". Although it may be tempting to try to avoid or ignore the transitions that are occurring, try to embrace this time and use it to make a plan for some new goals. What part of your life could use some restructuring or transformation? 

 

DSC08265.jpg


 7+7Reboot - 14 Virtual Days of Clean Eating and Health Coaching

No more Excuses! The 7+7 REBOOT Whole Food Detox Diet is now  100% virtual!

1. (2) 30-minute one-on-one virtual Skype or telephone session with ME. We kick off your Day 1 with a virtual session.  We then touch base again for your second session on Day 7 OR Day 14, whichever what you prefer.

2. Access to 1:1 Email coaching support starts Day 1. 24-hour Support to answer your questions.

3. Booklet - 108 pages of the How To's, the meal plan, TONS of our very own whole food recipes and stat sheets to track your before and after info. 

4. Daily Emails with topics such as Good Carbs vs. Bad Carbs, Stress Eating, Sugar Addiction, Self Care and lots of other good stuff.

READY TO START? $99.00 till October 31st (reg. $125.00)

Comment

OneMore Shot to REBOOT Before the Summer

Comment

OneMore Shot to REBOOT Before the Summer

The warm weather is fast approaching. You can smell it in the air. Literally. AND at the gym. People have recommitted themselves to their fitness regime in preparation for summer attire. Most of us have the workouts down but what about the nutrition?

The Real Deal

For optimal body fat reduction and weight loss, nutrition is key. The magic formula is 80% nutrition 20% exercise. Don't get me wrong, you NEED to exercise but if you're taking in too many calories, you won't see the fruits of your labor and those extra pounds won't go anywhere. You might be building up some serious muscle but if there's a layer of body fat on top of it.....

So Now What???

It's actually pretty easy. Stick to 5 oz. portions of lean proteins, lots of low carbohydrate foods such as vegetables (Think leafy greens or really anything green), 1/2 to 3/4 cup "good" starches (think sweet potatoes, brown rice, quinoa) and 2 to 4 tablespoons of fat per meal (EVOO, raw nuts and avocado). 1 to 2 servings of fruit per day can serve as dessert. This might sound rigid but it's really not. And it's even easier if you try.....

My 7+7 REBOOT Whole Food Detox

7+7 COCONUT CHICKEN CURRY

7+7 COCONUT CHICKEN CURRY

Have you ever felt like you wanted to push the RESET button on your current nutritional habits?  I've designed the 7+7 REBOOT to help take you back to basics: foods that provide essential nourishment, spark your metabolism, maintain blood sugars and decrease body fat. This 2-Week Nutrition Plan combined with moderate exercise and meaningful lifestyle activities will jump start your bod to shed excess weight and feel great. 14 EASY days of quick & easy recipes, healthful eating and 24 hour support.

Learn More About the 7+7 HERE

 

 

Comment

2 Comments

Fitness is Weird

Cables Rock!

Cables Rock!

Isn't it though? It's SO weird how in 30 minutes a day you can completely change your health/life/wellness and overall happiness. So why wouldn't anyone want to find that 30 minutes in their day??? THAT'S what weird.

OMG, I'm Just TOOOOOO Busy!

Um, who isn't? I work most days from 7 AM until 8 PM and NO it doesn't matter that I'm a trainer and I'm in the gym 11-12 hours each day. Those hours aren't spent on working on me, they are spent working with my incredible clients. I'm training them and coaching them and helping them reach their goals. Don't get me wrong, I love my job more than life itself and selfishly seeing my clients both reach and exceed their goals is the most gratifying feeling I've ever experienced. But I need to stay healthy too…

The Magical Solution Revealed...

 Schedule it! TA-DAH! Schedule your workouts and your time for YOU and YOUR health just as you would schedule a meeting with your boss or personal appointment. Lock it in and don't budge on it! Get selfish, you deserve it!

UGH. I'm just not motivated and I'm tired before/after work

Get. A. Trainer. And this is coming from a trainer of 18 years who sees 2 to 3 trainers herself each week cause you know what, I'm tired too! As we've already discussed, I spend 11 to 12 hours per day in the gym so when it comes time for my work out sometimes that couch looks much more appealing. But having that set appointment and that accountability to show up gets my a$$ where it should be, maintaining my own good health and fitness!

2 Comments

Boxing for the Hungry Pacifist

Comment

Boxing for the Hungry Pacifist

Train like a boxer. Look like a fox. Feel like a rockstar

Why I Love Boxing-Based Training

I fell in love with boxing about 10 years ago. It actually started back when I was a group exercise kickboxing instructor but once I strapped on my first set of gloves, I was hooked. First of all, you SWEAT. Buckets. Boxing training is not just about throwing punches and jumping rope but rather a total workout experience. The endorphin release is incredible! I like to call it my workout "attitude adjustment". It's amazing how throwing a few punches can turn a frown upside down.

Ganesh Gloves.jpg

Because Agility is Sexy!

You use your entire body in every move that you make within boxing. Your core is rocking, you're moving in every plane of motion possible making you crazy agile. Your legs are trained in a unique way that gives you an incredible sense of balance and mentally you simply become sharper because boxing is just that, a mental workout, especially in the ring!

Boxing is endurance and power.

Boxing is a stress reliever. Boxing is a confidence building. Boxing is not about violence, I've never hit another human being. It's about skill, technique and most importantly bringing your fitness to a new level. And learning little self defense doesn't hurt.

 

Let's Kick Some Ass!

Comment

Comment

HIIT IT!

309.JPG

What is HIIT Training?

Simply put, HIIT training is where it's at and has been sweeping the fitness world by storm. HIIT or High Intensity Interval Training is just that. It's intervals of high intensity and/or explosive movements which essentially bring the heart rate up and down quickly. Perhaps you've heard of Tabata? Tabata is a killer format of HIIT training and each circuit is only 4 MINUTES long! It is comprised of 20 seconds of maximum exertion or effort in movement to 10 seconds of rest for a total of 8 repetitions or rounds. Sounds pretty simple, huh? In theory, yes, though in reality when your heart is pumping out of your chest, not so much. Give it a shot! Pick 4 total body exercises and Tabata-ize them. Some example exercises include burpees, squat to overhead shoulder press with dumbbells, jump rope, push-ups or even hopping on the old elliptical, cranking up the resistance a bit and giving it all you've got. You'll find yourself winded and probably quite proud of your effort in the end. Research shows that in some cases HIIT leads to better cardiovascular improvements and higher caloric expenditure in less time than steady state training such as running distance.). In summary, incorporating HIIT with appropriate intensity and frequency, into your cardiovascular training or regime gives you a time-efficient way to reach your goals. So go get your Tabata on!

Comment