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Fluff, Fillers or Fuel?

There are three categories that all foods fall into.

1) Fluff: This is the food that you want to eat but should not eat.  Its the food that gets advertised by fast food companies to make your mouth water.  It’s the appetizers and the desserts.  It’s the food that we tend to “stuff” ourselves with because it tastes so good.

2) Fillers: Fillers are the foods that are low carb, nonfat, sugar free, etc.  They are overly processed to taste like Fluff.  They are chemically designed to give you the taste of something that you want to eat but don’t want the calories, fat, sugar, etc.  Not only do they have no nutritional value but often times the ingredients can harm you.

3) Fuel: This is the food that gives you the best form of energy because it has the purest of ingredients.  These foods come from the earth.  You don’t need a dictionary to understand their ingredients, nor do you need a magnifying glass to see the ingredients.

Fuel yourself.
-Know every ingredient that you put into your mouth.
-Choose water 90% of the time as your beverage.
-Eat half of your calories from vegetables and fruit.

Fuel Yourself - LisaFIT San Diego Personal Fitness Trainer

Fuel Yourself

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Quinoa Stuffed Chicken

Nutritional Corner by Victoria

Quinoa Stuffed Chicken
( makes 2 Servings )

8 chicken tender strips
1/2 cup of cooked tri-colored quinoa
1 cup of baby spinach
6 baby yellow and red bell peppers, sliced
1/4 cup of feta cheese (vegan or dairy)
1/2 cup of baby bella mushrooms
red pepper flakes, to your spicy taste
1 tbsp 21 season salute or any salt free season blend or choice.
1 tbsp basil flakes
2 tbsp olive oil

Cook quinoa adding the olive oil to water, when done mix veggies, half the seasonings, and cheese together and put it aside.  Layer four tenders on the bottom of a lightly sprayed small baking dish.  Spoon the entire quinoa mixture onto chicken.  Place four more tenders on top. Sprinkle all remaining dry spices on top of the chicken.  Bake on 350degrees covered for 20 minutes and uncovered for 10 minutes.  Use Sriracha to add more spice to your dish.

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Are You An Artist?

man works - LisaFIT San Diego Personal Fitness Trainer_1

Are you an artist?

The other day I had a past client pay me a compliment.  He said, “You were the best trainer.”  My reply to that is, “Thank you.  I love what I do.”

When I lecture on personal training I ask the students, “Why do you want to be a personal trainer?”  I get similar answers, “I love fitness”, “I am passionate about health”, “I want to help people”.  So it’s obvious that a
lot of people love what they do in the field of personal training but are they an artist?

Anyone who can teach a certain exercise to a client is a laborer.  A trainer who can teach and think about how to fit that exercise to meet the needs of their client – that is a craftsman.  The professional who can teach, think
and inspire their client not just with words but a certain energy that makes the client feel safe, supported and truly cared for – that is an artist.

I am an artist!

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Whats For Lunch?

whats for lunch - LisaFIT San Diego Personal Fitness Trainer

whats for lunch

People ask me all the time, “What do you eat?”   And I tell them all the time that I eat what I tell them to eat.  I rarely go against my “rules” for eating to be “Clean & Lean”.  I like to keep a constant “diet” because the body thrives on a sense of normalcy and consistency.  The body works at it’s optimum when it can continuously rely on a nutritious diet made up of clean foods with little to no processing or chemicals – BOTTOM LINE, LONG STORY SHORT, HONESTLY SPEAKING, etc etc.

With that being said, there is no end in your “diet” unless you are dead.  You cannot think or say, “I just eat this way until I reach my goal and then I can eat whatever I want.”  That is called “yo-yo” dieting.  It is the path to going up and down with your weight.  It’s an equation to shutting down your metabolism.

Diet is a constant.  It is one of the few things that you can control.  You control what you buy at the grocery store.  You control what you order at a restaurant.  You are the only one holding the fork to your mouth.  Life is full of unpredictable experiences that you cannot control.  If you want your body to react to those experiences at it’s best then you better be giving your body something to rely on.

Whats for lunch?

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Chip Dish

What do you do with the broken small pieces of your very expensive organic, flax, chia, quinoa baked chips (or any other chips)?  You make Chip Dish

You need:
Bottom of bag chips, approx. 1 1/2 cup of chips
1/2 cup of mashed black beans
1/4 cup of salsa
1/4 cup of cheese, any kind will do even vegan
1/2 of avocado

Mix beans and salsa together and heat until warm
Place 1/3 of chips on bottom, layer beans/salsa mixture , 1/4 of sliced avocado, 1/8 cheese.
Repeat layer and end with chips on top

Heat entire dish in oven for 5 minutes at 400 degrees.
Garnish with salsa and avocado

Enjoy!

chip dish - LisaFIT San Diego Personal Fitness Trainer

chip dish

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Coconut Oil – Good for You

healthy benefits of coconut oil - LisaFIT San Diego Personal Fitness Trainer

healthy benefits of coconut oil

Coconut Oil has many uses and health benefits.  I use coconut oil to cook, to detox, in my coffee and on my skin.

There are so many uses for coconut oil it can be overwhelming but here is a link to just 10 amazing and some of my favorite uses.  Click here

Nutritional Notes by Victoria at LisaFIT Personal Fitness Trainer

 

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How To Add Veggies

One of my favorite things to do is cook a big batch of vegetables, keep them in a container in the fridge so I can add them to any grains or proteins throughout the week.  Give it a try.

1 sliced sweet onion
1 sliced red / yellow / orange pepper (1 each)
1 package of pre-washed and trimmed kale or spinach
2 tablespoons of minced garlic
1 tablespoon of olive oil
1 teaspoon of dry red chili pepper flakes

Heat oil in pan with red chili pepper flakes.  Cook onion and garlic for a minute.  Add peppers and cook until soft.  Empty package of greens into pan and cook until your desired texture.  Let vegetable mix cool, place in air
tight container and store in fridge.

This mixture adds flavor, vitamins and minerals to any protein and or grain dish.  A few minutes of cooking will give you so many nutritional benefits.

Veggies - LisaFIT San Diego Personal Fitness Trainer

Add Veggies to Your Meals Easily

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What Are You Going To Do?

I can’t recall when I posted, “I miss teaching yoga”.  I got a lot of responses.  I thought about hosting classes at my studio.  I thought about teaching at someone else’s studio.  I thought about teaching for charity.  I thought about a lot of things.  Why do I miss it so much?  What do I want to gain from my teachings?  What can I offer?

Back in October I made a decision to volunteer my yoga teachings.  I answered those questions.  I miss teaching yoga because it truly embraces the mind, body and spirit.  I wanted to get back the awesome feeling of being among people aiming to be better, internally and externally.  I realized that I could offer my time, one hour a week, once a week to a woman’s shelter.

So it’s been four months of following up, emailing, calling and begging to work for free.  It got to be comical.  I had no idea how much effort it would take.  Finally this week I heard from Becky’s House – I was ecstatic!

Just when you think you are in a slump.  Just when you think you have no available time.  Just when you think you are tapped out, burnt out, waving the “white” flag – you CAN DO MORE!

What are you going to do?

What Are You Going To Do?

What Are You Going To Do?

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Are You Motivated?

Lately I haven’t been motivated to go to the gym.  I pack my gym bag in hopes to get to the gym but I keep finding other things to do.  When I finally get to the gym I walk aimlessly like I don’t know what to do.  I leave the gym with a light sweat solely because I sat in the sauna and stretched.  I can’t remember the last time I felt this way.  It was starting to get me depressed.  I was beginning to question my relationship with fitness.

So after a few weeks of “hoping” that I find some motivation – After countless times in the gym of “waiting” for something magical to happen when I walk in – I have decided to stop “hoping” and “waiting”.  I am no longer packing my gym bag.  I am no longer going to the gym.  I am changing things up.

Sunday I climbed the cliffs of Del Mar with my daughter.  We did cartwheels and handstands along the beach.  Monday I ran three miles and took a yoga class.  Tuesday I ran two miles in the morning, three miles in the afternoon and six miles in the evening.  The last few days I have felt my best.

Hoping and Waiting is such an awful place to be in, its what we call “stuck in a rut”.  Are you hoping you get the next job promotion?  Are you waiting to make more money?  Are you hoping and waiting your relationships: with
fitness, with your family, with your partner – hoping and waiting they get better?  It is so easy to get stuck in a rut and hope / wait that something will get you out of the rut but that is giving up your power.  Relationships aren’t about hoping and waiting.  It is about making them happen.  I have no idea when I will get back into the gym and thats just fine.  I am pretty darn happy with my fitness relationship now that I am getting to spend more time
on my yoga mat and more miles in my running shoes.

Are you motivated?

power up -LisaFIT San Diego Personal Fitness Trainer

power up

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What’s Your Excuse?

I was standing in the custom design shirt store trying to figure out what I wanted on my LisaFIT shirts.  The owner was helping me.  I had a list of sayings such as, “You want this body?” which we both agreed would get the wrong attention.  Then there was, “How to get fit?” which sounded so boring.  None of them seem to fit me and my business model.  So I gave up trying to come up with a “catchy” phrase.  The owner and I sat down in his office to write up the invoice.  As he was putting together my total cost, he asked me, “Why in the world would you start a business?”  He knew of my situation.

I was a mother of three young children, ages 3, 5 and 7.  My husband at the time traveled about 70% of the time.  We had no family to help.  I remember trying to get a job and writing down my available hours of MWF, 930AM-1130AM because my youngest was in preschool from 9AM – 12PM.  I had every excuse in the book to not start a business.  I was busy.  I was tired.  I had no time.  I had no help.

I calmly looked at the owner and said, “No excuses!”

What’s your excuse?

What's Your Excuse?

What’s Your Excuse?

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  • About Me

    Lisa Yee

    • Personal Trainer
    • Yoga Teacher
    • Group Exercise Instructor

    4034 Wabaska Drive Suite A
    San Diego, CA 92107

    619-318-8747
    lisa@lisafit.com
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