Fitness, Nutrition and Weight Management tips

*How to find a professional

How to find a professional coach

that can
change your life





















 

·       
Certified Personal Fitness Trainer

·       
Certified Fitness Specialist

·       
Life Coach

·       
Nutrition Coach

Finding the right
Certified Personal Trainer can definitely change your life. What I would like
the opportunity to do is help guide you to hiring one that will impact your
life for the better. If you want to lose weight, become healthier, reduce back
pain and/or tone your muscle, hiring a professional certified personal trainer,
fitness specialist or nutrition coach can be a giant leap in the right
direction. A decent trainer can help you get going, but a great trainer or
coach will positively impact and change your life!

 

You’ve already taken the
first step and now it’s time to learn how enlisting the service of a
professional coach can change the game for you.

 

 



What can a trainer or coach offer you:

·        


Accountability

·        


Professional
guidance that has been built from direct experience

·        


A
comfortable environment where you can enjoy your workout

·        


A
baseline composition assessment and follow-ups to help you understand the
changes you      

         are making and the impact they are
having on the body

·        


Help
you set baseline goals, sub-goals and final goals

·        


Help
you get to your goals without injury

 

Topics I will cover in this article:

·        
Questions you MUST ask a
potential trainer.

 

·        
Questions to ask
yourself prior to hiring your trainer or coach.

 

·        
What's the difference in results a trainer can
help you achieve vs. what you can achieve alone?

 

·        
How to use a trainer to break through barriers.

 

·        
How to find professional trainers and coaches.

·        
Why hiring a trainer
from a corporately owned fitness center is not a good idea.

My
mission is to share with you in a way that will help you grow in health,
knowledge, spirit and in life. You have the opportunity to make this the last
day of accepting poor health. Increase your vitality and a quality of life
starting with today. You deserve an exceptional life! Never doubt that. I want
to help you make decisions that take you one step closer to changing your
habits and living the life of your dreams. Following these steps will greatly
help when searching for a trainer to best suits your needs.

 

Questions to ask
yourself before hiring a trainer:

·        
Why are you seeking out a professional fitness
trainer or coach?

 

·        
Motivation, developing a plan, acts as a
babysitter, educates you, gives you support and tools that will help you change
your life, weight loss, sports performance, reducing pain, increasing mobility
and strength...

 

·        
How will this potentially impact your life?



·        
How much can you budget to invest in your health
and quality of life?

 

Interview questions to
ask a trainer:

·        
What are their
professional qualifications?

What is their area of expertise?

Why are they in the fitness industry?

What college did they attend to acquire their training
as a Certified Fitness Specialist? If they did not attend college for
extensive training, what nationally recognized training certifications do
they hold?

What is their communication style with clients?

 

Things to remember:

 

·        
Your
trainer can only help you if you trust that they are a true professional. It is said that you
will never fully commit to anything that you don't believe in. You must trust
their education and passion for helping you achieve your goals.

Your trainer or coach needs regular feedback from you to effectively help you. It's a team effort!
Your trainer only spends 1-3 hours a week with you out of the 168 hours
you live that week. When you have trouble throughout the week, you should
get in touch with your coach to ask for help, guidance or support. If you
have a dedicated professional coach they will likely give you their afterhours
contact information such as email, phone, text messaging or sometimes a Facebook
page.

You should consider
fully disclosing any issues you may have with food, social relationships
and how they affect your eating. If your trainer doesn’t provide coaching
to help clients deal with this you can ask for a professional referral.
Don’t hesitate to ask for additional help because you are building a
fitness / wellness team. As an option you have access to Professional Nutrition and Life Coaching nationwide via secure video conferencing.

Goals should be set
in small attainable and practical steps that will lead to long term
success. Setting the right goals can help you 'climb mountains' but the
wrong goals can overwhelm you and lead to eventual failure.

If you are a person who has a hard time getting motivated to workout,
you find it boring, you have reached a plateau or you feel you're spinning your
wheels and getting no results, you are not alone. This is a very common feeling. If this sounds familiar you are a
prime candidate for a personal trainer. I have a high average of clients that
feel this way and have worked with me on average for between 3-5 years with
some going on 7+ years.

If you have a reason to
get moving, but not the motivation a trainer can help. In this scenario it's well worth the expense to
improve your health, energy and quality of life. I consider the cost of
training as a preventative health service - reduce medical expenses and copay,
reduce your life insurance premium and increase work productivity as well as
quality of life. Frankly, you can't put a price tag on that.

 

Many people say... "But, I can't afford it. Coaching is just
too expensive." In response my question is this... What is your health
worth? Your creator has only given you one body to use during your lifetime.
Your body isn't like a car - when it gets old, beat up and boring you can't
simply trade it in for the right price tag. It is possible to regain your
health at any age if you put the effort in, I'm just saying there is no easy
way to make it happen and in some cases it isn't cheap but the pay of is
incredible. People will drink a $4.50 latte 5x/week or pay $1,000 per month for
a car, but won’t invest in the one asset they literally can't live without,
their body.

 

The standard rates for a
one hour session in 2011:

·        
Personal
Training $50-85

·        
Nutrition
and Life Coaching $75-175

ü Fees
depend on several things... if the session is one-on-one or in a group
setting, level of the coaches training and experience.
Another factor to consider is if the session is face-to-face or online via
secure video conferencing.

 

Motivating

When consistency is the name of the game your trainer will do
their best to keep you motivated. To keep you consistent and help you see the incentives
that will keep you going and dedicated to your fitness plan.

 

Providing accountability

For those that don't the
motivation to start or keep themselves going it's valuable to turn to a trainer
to provide accountability for you. You know that you need to work out - maybe
it's because your doctor recommended it due to blood pressure, diabetes,
obesity risk factors, injury recovery, pain... Whatever the reason
accountability to show up at your scheduled appointments will give you
incentive to keep going. Believe it or not you may also end up enjoying the
company of your trainer and that will keep your mind off of the workout that
may otherwise seem grueling.

 

Guided exercise with a
purpose

The most common job for
a certified personal trainer is to educate and guide their clients to safely
engage in weight training and aerobic exercise routines. A personal trainer
will teach how to do exercises in a safe and efficient, while teaching you how
to prevent or reduce the risk of bodily injury. Your trainer will also teach
how to use the different exercise machines as well as appropriately fitting
free weights, bands and balls at the gym. You will also learn how to work all
the major muscles to help you increase strength, flexibility, mobility, balance
and muscle tone. Personal trainers can also help plan aerobic exercise programs
for their clients including jogging or bicycling workouts.

 

Educating you and your
family

Your trainer should be
able to educate you so that you are empowered to live a healthy life. Some
people just want to show up after a long day’s work to have the trainer leads
them through their workout session. Others love soaking up the knowledge and
sharing it with their co-workers and loved ones. As a dedicated and passionate
coach I commit to researching a minimum of 320 hours per year to further my
knowledge base and grow as a professional. Your trainer or coach should have a
wealth of knowledge to share with you.

 

 

 

Goal setting

You've probably heard -
putting it on paper makes all the difference. Well you don't necessarily have
to put it on paper with fitness goals, but it doesn't hurt. That's for sure!
Your coach will be able to help you set small attainable goals that fall in
sequence to accomplish your large goals. Remember that goals take time. You
didn't end up where you are in a few months and it will take some time to reach
your goals. Your coach knows the in's and out's, the phases, and the patterns
that people go through when losing weight.. this is what your coach and myself
do day in and day out.

 

Customized
program creation

Your trainer or coach
will likely have programs that they create based on their extensive experience
working with people. As a Certified Fitness Specialist and Nutrition Coach I've
developed several programs over the years. I continue to develop and re-work
the programs making them better and better so my clients have the most complete
resources possible. I imagine no matter what professional coach you go with,
they will have also developed programs geared for weight loss, general health
and sports performance, etc...

 

The Personal Fitness
Training and Coaching industry has exploded across the United States in the
past decade. It used to be a matter
of following videos on the TV and now it's turned into an entire sub-culture.
With 37% of our population healthy my industry has a long way to go before we
reach the 63% that could benefit from coaching and professional guidance.

 

My passion is to educate people and help people make changes that
will

positively impact their health and that of those in their family.

 

Yes, you could hire a
babysitter from one of the large corporate chain fitness centers. But, my goals are to give you the tips and help
you find a coach that will be an answer to your prayer and not someone that
perpetuate more of the same.

 

See... most corporations DON'T invest in their trainers. Instead
they pour substantial dollars into marketing their trainers. The
focus of these big box gyms are on maximizing annual revenue from their
training department. Now just to keep things real - yes, of course I understand
what revenue is. I too have a household to support and a family to take care of
in addition to running a professional customer service based business. So
I'm not saying annual revenue is bad. I'm saying it's the intention behind why
they do what they do that shines through. I believe that income should be a
reflection of the hard work I do in the service of others.





Many trainers not only lack the education, but
also lack the motivation to invest in their chosen line of work. I have built a network of trainers that I work
with and share information / resources with because they are also trusted and
respected in my industry. I dedicate a minimum of 320 hours a year to research,
writing, program creating and public education, because this is my career not
simply a job I fell into. The point is that if you are going to invest your
money in improving your health and getting the help you deserve, use my tips to
make sure you find someone worth your time and hard earned money.

 

You deserve the best! Remember that…

 

 

Even amongst qualified
fitness professionals we all have different backgrounds and specialties. I'll
say it one last time, Interview and make sure it's the best fit. You wouldn't
hire a home repair contractor without proper licensing, experience for the specific
job at hand and excellent referrals. Nor, would you walk into a random hair
salon and plop down in some new stylists chair and say "give me your
special..." now would you? Of course not that's the point. Worst case scenario
you could move out of the damaged house and eventually you'd be happy with your
hair again. On the other hand, YOU ONLY HAVE one body in this lifetime.
Your body is the most valuable asset you own. Don't take better care of
your car, house or pets better than your own body.

 

If you have any specific questions relating to fitness, nutrition, weight loss,
post-rehab re-training, sports performance, eating disorders, back pain
recovery, personal training or referral inquiries

please
feel free to contact me directly at:





Chris@SevenWellness.com (206)
551-4501 www.SevenWellness.com

Omega Power... who, why and how to get enough in your diet

Written by: Chris Knight - Professional Fitness, Nutrition and Life Coach since 2001 (View / download PDF version)   The Issue: We have all been hearing for years we need to cut down on the amount of fat in our diet, but the most recent studies have suggested that it isn’t all fats. It’s rather that we need to make a effort to balance the numbers between healthy and unhealthy types of fat we chose to consume. Fat is essential for our body to function properly. In fact, it plays a critical role in the function of every cell in the body. Therefore, we should be most concerned with lowering the amount of “bad” fats and increasing the amount of “good” fats we consume for optimal health. Most consumers are aware that scientists and nutrition experts agree the consumption of saturated fats in the diet should be limited. Polyunsaturated fatty acids are vital for normal life functions, but since they cannot be made in the human body, they must be supplied through the diet.   Two types of polyunsaturated fats, omega– 3 and Omega-6 fatty acids: Both are essential—essential referring to that fact that your body needs them, but can’t produce them like fatty acids. EFAs play a crucial role in you’re body by promoting membrane health, repair and regeneration in your billions if not trillions of cells.  Other vital roles are basic functions as energy production and proper hemoglobin manufacturing. Me must either eat cold-water organic fish or supplement our diet.   When the body is in short supply of essential acids, problems can arise:

• Fatigue
• Poor skin, hair and nail health
• Immune weakness
• Less control over some inflammatory disorders such as rheumatoid arthritis
• Gastrointestinal disorders
• Heart and circulatory problems
• Reduced growth rate and more.

  *It is also likely that a deficiency in these fatty acids plays an important role in the development of many common diseases, including cardiovascular disease, cancer, arthritis and asthma. To put it plainly these fatty acids are “essential.” Key Benefits of adequate EFA levels in your diet:

• Plays an important role in the transport of nutrients*
• Helps brain development and function in children
• Helps support normal blood flow and transports oxygen from red blood cells to the tissue
• Promotes cardiovascular health in combination with a healthy diet and exercise*
• Support healthy blood pressure*
• Helps promote healthy metabolism*
• Helps maintain a healthy immune system*
• Promotes maintenance of healthy skin, hair and nails*
• Helps fight infection*
• Helps reduce inflammation in the body which can benefit certain inflammatory disorders like rheumatoid arthritis.

  Are you or your kids vegetarian or vegan? Consider that you are even less likely to be consuming fish and are nearly guaranteed to be deficient in Omega-3’s if you are not supplementing or getting them through another source. There has been a huge rise in the number of kids who are vegetarians (if only in their mind) being raised by meat eating parents. If you have a child who is vegetarian or avoids meat regularly you should help support their dietary lifestyle and teach them to supplement so that their health doesn’t get overlooked. I’m a vegetarian and was raised by unsupportive parents. They couldn't understand so they wouldn’t accommodate!? On the flip side of this coin, my daughter is a meat eater being raised in a vegetarian household. Irony is funny sometimes isn’t it? So on that flip side I allow her the right to eat lean healthy meats and supplement other needs like daily doses of B12 and Vitamin D since we live in Seattle, WA. (I recommend Purple Champs for kids. Portable and tasty!)   What else do the experts say? Nutrition experts believe the body functions best with a 1:1 or 2:1 omega-6 to omega-3 ratio. However, the average diet supplies an overabundance of omega-6 fatty acids by at least 10:1. Since most of us consume more than sufficient amounts of omega-6 fatty acids (mostly from vegetable oils), the focus should be on obtaining more omega-3 fatty acids. There are two main types of omega-3 fatty acids that warrant the most attention when considering omega-3 supplementation. Eicosapentaenoic acid (EPA) is a direct precursor to beneficial hormone-like compounds called eicosanoids, important regulators of vital body functions.* Docosahexaenoic acid (DHA) is especially vital for the health of nerve tissues in the brain, eyes and retina. Our bodies need a balance of both of these types of omega-3s to reach peak nutrition.   Sources: We evolved as a species eating fresh, unpolluted and non-GMO foods from wild sources. This has engraved the natural sources as a part of our native DNA and as a dominate species we now think whatever we put in our bodies is adequate. The majority of people don’t consume enough EFAs and if you do it’s likely from a fish farm or a ocean polluted with heavy metals like mercury (tuna & swordfish. The most common dietary sources of omega-3 fatty acids are cold-water fish such as mackerel, herring, halibut and salmon. Because so few of us eat a significant amount of fish most modern diets do not come close to adequate amounts of omega-3 fatty acids. Chose to eat cold water wild salmon and herring.   Invest in the health of your family!   Flaxseed oil is a secondary source of omega-3 fatty acids, although there are compelling reasons to choose fish oils over flaxseed oil. Flaxseed oil is a good source of alpha-linolenic acids (ALA). This type of omega-3 is a medium chain omega-3 fatty acid that serves as a precursor of EPA and DHA, the long chain omega-3 fatty acids in fish oil. In order to utilize ALA, the body must first convert it to EPA and DHA through a process that is relatively inefficient. Approximately 10 times more ALA must be consumed than EPA and DHA to achieve the same effects. It is difficult for the digestive system to break down raw flaxseeds sufficiently in the first place. In addition, unlike fish oil capsules, flaxseed oil capsules turn rancid very quickly and should therefore be refrigerated.   Other seeds, oils:

• Hemp
• Flaxseed / flaxseed oil
• Walnuts
• Avocado
• Pumpkin seeds

  Additional nutraceuticals that will help optimize your health... Used in combination with other nutraceuticals such as a Amplify A.T., ImmuneoGuard and Oasis™, the normal health and wellness results from utilizing Omegas will be amplified by further supporting your metabolic and cardiovascular function in addition to improved muscle recovery.   It’s built into your ancestral dietary history… Since pre-historic times several civilizations thrived on fish, and filled in the gaps nutritionally with what is now considered a vegetarian lifestyle. The paleo dietary theories have become widespread across the globe as people look at the health epidemics hitting humanity. Don’t follow the paleo theories? Ok look at it this way… did you inherit anything from your parents? Facial features, skin tone, “eyes / lips”?? Do either of your parents look akin to their parents? We evolve or adapt if you prefer, to our culture. Now no matter if you follow the 2 thousand, 10 thousand or 2 million year calendar you can likely agree that our current dietary habits are fairly ‘new’ on the timeline of dietary history. I associate wide spread disease as a side effect of how we as a civilization have so greatly shifted our eating & nutrition intake to be so poor.   We need to find out genetic roots and mend them! It was said in ancient times to treat your body as you would a temple. Not a dilapidated shed!   I urge you to incorporate old world smarts with new world research to achieve optimal health for your whole family.   Who needs Omega’s in their diet…

• Simply want to increase your intake of omega-3 fatty acids for better health
• Pregnant or breast feeding mother (component of brain development in children starting in the fetus)
• If you consume less than two servings of fish totaling 10-12 ounces per week
• Need a natural source with anti-inflammatory properties (related topic: alkalize your body)
• Who’s living a vegetarian or vegan lifestyle
• Following a paleo dietary plan

  Recommended use for ages 12 and older:

• General use                                    = 1,000-2,000 mg per day *
• Inflammatory issues                     = 2,000-4,000 mg per day *
• Joint pain and muscle stiffness  = 4,000-6,000 mg per day *

  How this translates into consumption:

• Fish consumption - about 8 to 10 ounces, or 250-280 grams weekly, and if pregnant up to 12 ounces weekly from a source not of a predatory species including albacore tuna.
• OmegaPlex™ - each serving of two capsules is 1,000 mg
• Flaxseed - The brand I use (Spectrum Organic) is 2 Tbsp. = Omega-3 is 2.7 mg / Omega-6 is 0.8

When you are looking for a high-quality supplement or whole food product make sure to read labels to check for additives or preservatives that have been added to increase shelf life. The additives may do more than make the overall supplement less effective. Always use ultra refined and ultra purified fish oil products are better choices. These companies will use pharmaceutical grade fish oil in their supplement processing so that your efficacy is great. Chose a product that has been through extensive distillation to remove impurities carried over from the initial source (the plant or animal.) A sensible and easy solution is to supplement with high quality Omegas   In order to reach the greatest level of benefit from Omega-3 fatty acid supplementation, you need a high-quality fish oil supplement that meets industry, safety and purity standards, and that’s also effectively balanced in EPA and DHA fatty acids. As a professional coach and someone who suffers from chronic back pain and tissue inflammation I through trial and error have come across OmegaPlex by Advocare. In my research, utilization and testing - I started using OmegaPlex and have found it to work far more superior to other choices found at local grocery stores.   OmegaPlex meets the highest standards of product safety and efficacy. Each softgel starts with high-quality marine lipid concentrate, which is required to meet strict analytical testing requirements for environmental contaminants, quantity of long-chain omega-3 fatty acids and oxidation as indicators of safety, purity, potency and freshness. OmegaPlex also contains the antioxidant vitamin E in the most active form to further ensure omega-3 fatty acid stability.* The quality values of OmegaPlex are consistent with or exceed the Council for Responsible Nutrition (CRN) voluntary monograph values. You can rest assure that with OmegaPlex, you’re receiving the highest quality fish oils and a highly effective source of omega-3 fatty acids.*   * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. **Consumption of omega-3 fatty acids may reduce the risk of coronary heart disease. The FDA has evaluated the data and determined that although there is scientific evidence supporting the  claim, the evidence is not  conclusive.   Key Ingredients in OmegaPlex™: Omega-3 fatty acids (EPA),     Docosahexaenoic acid (DHA),      vitamin E   Give OmegaPlex a try and move forward with your health

Branch Chain Amino Acid - what, why and how to tone your muscle

Written by: Chris Knight - Professional Fitness, Nutrition and Life Coach since 2001   Amino Acids are a nutraceuticals that feed your muscles to make them tone   The Issue: The majority of American’s can suffer from loss of lean body mass (muscle and bone) without proper intake of amino acids.  This is especially true for anyone going through a periods of high intensity exercise (including H.I.I.T), caloric restriction, cleansing or a weight-loss program.   Though the goal for most may be to lose body fat, a weight-loss program consisting of reduced calories and exercise can often strip us of the protein essential to maintain health and achieving the toned, lean look we want.   As you likely know, our muscles serve as the engine in which we burn body fat for fuel. Sounds good right, crank up the fat burning engine with amino acids! In addition being the fat burning engine we also need a healthy amount of lean muscle mass to have a stable metabolism. If you’re metabolism isn’t stable it can cause serious health problems including difficulty losing or maintaining your preferred body weight. In other words, our body weight and overall health are heavily reliant on the condition of our muscles. To fix this problem our body uses high quality amino acids to be used as the building blocks of protein, and protein is the building block of muscle. Throughout a weight-loss and exercise program, people need to preserve the muscle they have, and help enhance and define the muscle they are working so hard to gain.   One way to achieve proper protein and amino acid consumption is by eating plenty of protein. Lean meat, fish, eggs, milk and soybeans all provide complete proteins. Although these foods offer the right amount of protein for healthy muscles, they contain calories or cholesterol that could affect a healthy nutritional balance if consumed in large amounts. In addition, they don’t always contain the wide scope of amino acids that are proven to help build and sustain muscle. Therefore, there are many products on the market today that offer single amino acids as supplements. The body is a complicated system that requires complex solutions. Your muscles require a comprehensive supply of amino acids in amounts that are balanced and effective.   Key Benefits:

• Efficiently maintain muscle mass during exercise and weight management*
• Supports post-exercise muscle repair and recovery*
• Aids in preserving muscle and energy levels during times of calorie depletion*
• Supports mental energy and focus*

Do you want to…

• preserve muscle even on days you don't have perfect caloric intake?
• improve your fitness regimen by enhancing strength and endurance?
• add a boost to your current weight-loss program and tone your body?

  Your solution: Catalyst™ In my extensive research, utilization and testing - I have found Advocare’s Catalyst to be the superior choice to other amino acid’s on the market. One thing that impressed me is how    Catalyst is electively tested by Informed-Choice to ensure it is of the purest quality. I figure if I’m going to invest in my health and weight management plan then I want the best product for my money. I found that everyone who I spoke with that used Catalyst received phenomenal results. Some women even stopped taking it for a period of time to “save money” or to prove to themselves how well it works. On average it took a month of non-use for them to swear never be without it again.   Catalyst works by providing a blend of essential branched-chain amino acids and L-glutamine to supply your body with the muscle-toning components it needs.* Advocare’s Catalyst is going to help your body tone, repair and protect muscle by providing the essential amino acids that are in short supply.* Other amino acids found in Catalyst such as L-glutamine, L-arginine, taurine and betaine help fuel and maintain your muscles to assist and support endurance and strength.   *Used in combination with other products, such as a Meal Replacement Shakes, ThermoPlus or MNS3™, the results you’d normally see from utilizing Catalyst’s would be amplified by further stabilizing your blood sugar and metabolic function. Get your Catalyst Amino Acid now... Recommended use for ages 12 and older:

• Non-exerciser - Take one serving of three capsules between meals
• Exerciser - Take three capsules before breakfast and three more 10-15 minutes prior to exercise or your sports training session.

  * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.   Key Ingredients in Catalyst: Branched chain amino acids (BCAAs),   L-glutamine,   L-arginine,   betaine,   taurine    

Need a new exercise or stretching routine? I have a dozen complimentary programs for you.

Hi there, if you are looking to improve your general health, improve flexibility or mobility... I can help! Here are some professionally created exercise and stretching programs I created for you:

• Women's free-weight training
• General Strength and Flexibility
• Golf - free weights  /  machines  / stretching
• Swimming - free weights  / machines  /  stretching
• Shape up - hips and thighs
• Shape up - torso and midsection
• Travel Workout Routine

I've offered these programs as complimentary because I'm passionate about reaching out and helping. I recommend you follow an exercise program 3 days a week for general fitness goals and up to 5 days a week for weight loss goals. If you are eager to get going, but maybe lack the full committment to yourself, don't enjoy exercise or maybe you simply don't know how to tie diet and exercise together... I have put together a thorough resource article on my website to help you find an exceptional Personal Trainer or Nutrition Coach. If you are suffering from any extenuating circumstances please don't hesitate to contact me for personalized help. As a full-time Fitness, Nutrition and Life Coach since 2001 I've helped countless people both locally and nationwide via secure online video conferencing. I'm passionate about helping people who struggle with food, eating disorders, weight management, back / sciatic or joint pain, polio, amputation,... Chris@SevenWellness.com          www.SevenWellness.com        About Chris Knight       Professional Coaching Sessions  [caption id="attachment_72" align="alignright" width="152" caption="Passionate about helping people who struggle with food and weight management"][/caption]

Too Busy to Eat Healthy?

Hi there, I have a question for you. What is more important to you: the health of your family or the convenience of picking up a quick ‘meal’? This is a good question that as a Certified Fitness Specialist and Nutrition Coach I have asked people thousands of times. The fact is that many of us are simply don’t make time to eat healthy. Of course there are a few sides to that question. Some people struggle with the motivation to cook or pre-portion food, some struggle with different forms of eating disorders like binge / anorexia / bulimia / night time eating.., some have economical barriers. No matter the circumstances you do have options and I’m going to help you figure out what they are once and for all. We always seem to find time to shop, go to the movies, watch the football game and of course take care of our family but not enough time to have a good healthy dinner. Grabbing a sack of hot food on the way home from work or school is way too convenient and the fast food industry prays on your perceived need for this convenience. Yes, eating healthy can cost a little more and may even take a little more time prepare, but what is more important… that TV time or your long-term health? If you do not have your health, you don’t have anything! Fast food chains have been one of the major contributing factors to our obesity problem here in the United States. In all major cities, you can find every type of food on every corner with a drive through window attached! Fortunately, many fast food chains have re-directed their efforts to become more health conscious for us busy people on the go! If you ask, most locations have the nutritional specifications about their food, but I have compiled them all in one place for your convenience. The things to be aware of are the fat content, sodium content and of course the calories you’re taking in per fast ‘meal’. Here are seven strategic tips to making great choices when deciding at a restaurant:

1. Order only grilled items on the menu. Avoid fried food including appetizers. As an option consider lean ground turkey if it’s available for burgers, meatballs, etc.
2. Be aware of the calories and carbohydrates from the “white flour’ buns on your sandwiches. If possible, eliminate the bread and order a baked potato or salad in its place.
3. Try a honey-mustard sauce on your grilled chicken or as a salad dressing- Be aware of how many fat grams and calories are in salad dressings.
4. Forget about the “mayonnaise” on your burger. Omit it and add mustard and ketchup. You will save yourself a lot of fat grams.
5. Avoid your “high sugar” drinks and milkshake. Some restaurant’s milkshakes often has between 800-1250 calories per share. One 12 ounce soft drink has as much as 50 grams of sugar (12.5 sugar cubes for a frame of reference.) Sugar turns to fat very quickly if not used.
6. If ordering pizza, eliminate the high-fat meats and go light on the cheese. Eat a big salad
7.  If at a salad bar, “anything green” is a good start. Do not add ham, bacon, pasta salads or high-fat dressings. Limit croutons, cheese and nuts. Add boiled eggs without yolks for protein. Vegetables such as celery, tomatoes, peppers, and corn are good for filling you up. Careful with the high calorie breads served at salad bars.

Check out my list of recommended Paleo foods based on your individual blood type.

Eating out a fast-food chain does not have to “break the commitment to your goals.” Everyone deserves a day off and on occasion even a sweet treat. Please just make sure to keep it an occasional thing. I wish you the best on your weight loss and weight management journey. If you are someone that has struggled with food, I’d love to be of service to you. Stop dieting and start achieving your goals! I offer professional nutrition and life coaching by way of secure one-on-one video conferencing on your computer, Android / Apple phone or tablet. (learn more…) Chris@sevenwellness.com     www.Facebook.com/SevenWellness Copyright 2001 – Seven Wellness. All rights reserved.

While the average American gains 6-12 pounds during the holidays, you could lose 10!

While the average American gains 6-12 pounds during the holidays, you could lose 10 You can purchase the Advocare clease kit today via the link below and I will include a fool proof program that will help you achieve amazing results. Once you place your order you will receive the program via email within 48 business hours. I have used the Advocare products to help my clients achieve amazing weight loss results. https://www.advocare.com/09032065/Store/ViewBundle.aspx?bundleID=51887&type=B Wishing you the best with your weight loss goals, Chris Knight - Fitness, Nutrition and Life Coach www.SevenWellness.com

Do you want to survive the holidays without gaining weight?

Do you want to survive the holidays without gaining weight? via #constantcontact. I have specialized in weight loss since 2001. I offer personal training, nutrition coaching, customized meal planning, advocare nutrition aids, 24 days to fit program, herbal cleanse program, HIIT class, bodybugg rentals and Polar heart rate training computer sales. Chris Knight - Fitness and Nutrition Expert for www.Sevenwellness.com

Want to start burning up to 500 calories during a 25 workout?

Want to start burning up to 500 calories during a 25 workout? Did you just realize like me that Thanksgiving is coming quickly? Yikes! DO NOT allow yourself to be amongst the average American's who gain 12-16 pounds during the holidays. H.I.I.T. and Nutrition Coaching can definately help you achieve your goals 3x Faster

• Burn body fat
• Tone your muscles
• Increase your energy
• Feel stronger
• Look and feel fabulous

[caption id="attachment_28" align="alignleft" width="195" caption="HIIT = High Intensity Interval Training that delivers results in 25 minutes"][/caption]   Contact Me at  Chris@SevenWellness.com www.SevenWellness.com - for those seeking healthy weight loss that will last a lifetime Keywords: fitness, health, wellness, personal training, kbc, hiit, federal way, kent, seattle, weight loss, exercise, nutrition coaching, advocare, 24 days to fit, tone up, chris knight, seven wellness, interval timer federal way community center, seattle tennis club, diet, holidays, thanksgiving, christmas, shape

Are you hydrated? If not you could be suffering

Many americans are dehydrated. We suffer and don't even understand why. From back pain, stiffness and slower brain function.. we all think it's lack of coffee or sleep, but in many cases it's lack of hydration. If you will allow me to share with you some facts that I've picked up along the way as a Fitness and Nutrition Expert for www.SevenWellness.com I've put together a 2 page list that my clients have loved so I thought I'd share the list with you. You can view the PDF here and forward to your friends if you find it helpful.

Sensa the Magic Weight Loss Tastant. Really?

Tastant Crystals that are a satiety aid and it works with your sense of smell to help you feel full faster via Sensa the Magic Weight Loss Tastant. Really?. Thanks Mr. Lashley at Get Physically Fit  for the article! Seven Wellness Chris Knight - Fitness and Nutrition Expert http://www.SevenWellness.com

WSJ - Curves Losing Stamina in the fitness industry

WSJ - Curves Losing Stamina in the fitness industry via @constantcontact. Chris Knight - Fitness, Nutrition and Life Coach can help you lose weight, tone up, and get in the best shape of your life. Chris has specialized in weight loss since 2001 and has helped hundreds of people lose thousands of pounds. [youtube=http://www.youtube.com/watch?v=7eSA8T4fMk4] www.SevenWellness.com  

Want to start the Fall off with great results?

Start the Fall with Fitness & Nutrition Expert - Chris Knight via @constantcontact. Chris Knight has specialized in weight loss since 2001. He has helped nearly 500 people lose thousands of pounds. Have you ever dreamed of getting weight loss results that last a lifetime? Chris will educate and empower you to achieve that. www.SevenWellness.com www.AdvocareForum.com [youtube=http://www.youtube.com/watch?v=7eSA8T4fMk4]