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Stay Stalked to Stay Skinny

Posted by: in Body by JAM  on

Here is some food for thought if you're trying to tighten up...

Staple items that I must keep in my kitchen, and you should too; 

- Chocolate Soy Milk Lite

- Organic Peanut Butter 

- Steel Cut oats

- Protien Powder

- Quinoa

- Brown Rice

- Apples

- Balsamic Vinegrette Dressing

- Greek Yogurt

- Honey

-Water

-Greens (I prefer arugula or watercress)

- Mushrooms

- Avacado

- OJ

- Low-sodium vegetable broth 

-  Organic Cocoa Powder

- Celery

- Hummus

- Almonds (I buy the huge 3lb bag so I'm never out, and it ends up saving $)

 

So what do you do with these items?

"Don't Be Rude, Get in the Mood" smoothie- recipe created  by my momma in her book, The Desert Detox Diet. (In blender, combine 1 cup chocolate soy milk, 1 cup nice, 1 tsp cocoa powder, 1 tbp Peanut Butter, 1 scoop protien powder). Liquify, YUM! 350 calories. For those of us that can't live without our sweets. 

 Lunch Idea- this is one of my favorite quick and easy, lite meals; slice up about 7 brown mushrooms (use a bit of low- sodium veggie broth instead of olive oil in the pan), cook for 5 mins on high then put mushrooms into a bowl. Add 1/2 of an avacado (diced), add tomato and some pepper to taste. Mix around to mush up the avacado a bit...Delicious and healthy!

 FroYo- scoop 1/2 cup of greek yogurt into a cup or bowl and put into freezer for 20 minutes. Add swirls of honey on top and even add fruit or a bit of granola, mix together...wah lah! For blueberry FroYo, mix bluberries into the yogurt prior to freezing. 

Rice Bowl - cook brown rice stove top in large saucepan, add 1/2 bag of baby carrots (chopped into 3 pcs). Satay any other desired veggies, i.e., peppers, asparagas, broccolini, etc and add on top after rice is cooked. Salmon is also very good in the rice bowl. 

 For more ideas email me at This email address is being protected from spambots. You need JavaScript enabled to view it.

 JAM 

 

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Have a Healthy Thanksgiving! ~JAM

Posted by: in Body by JAM  on

Hi!

Just a friendly reminder to start the holiday season off in a healthy way:) It seems that every year we get flabby as soon as it starts to get cold outside...well, not this year! RIGHT?!?   I will admit that it is tough for me too, so we can help each other stay accountable. I am here to answer all the questions you may have while trying to stay slim this season. I am just an email away with tricks up my sleeve for every temptation possible.

A great way to burn off extra calories is to register for a 5k in the area. There is a "Turkey Trot" in Malibu along a beautiful 3 mile trail and several other walk/runs for the whole nfamily! 

Also, don't forget to take some time alone and in your own head to think about and appreciate ALL that you are thankful for. You are a beautiful and unique creation unlike any other and THAT is what I am thankful for. My philosophy encourages me to allow all who surround me to be my teacher, so thank you for being one of those teachers.

Gobble Gobble :)

"To be truly thankful is to be complete. True thanks enables one the ability to encourage, the most precious gift that anyone could give. For, it is from encouragement that confidence is born. As it is confidence that fuels action. As it is action that has the nability to change the world." - Abbot Kylie
-- 
Jamie Alexandra Murphy

BodyByJAM
Weight Loss and Total Lifestyle Transformations
310-270-5037 cell

TAO Athletic Club
8500 Wilshire Blvd. PH
Beverly Hills, CA 90212

Appointments Only
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 Six Days To Sexy
My palms begin to sweat and my heart skips a beat as I realize that I only have six days to get in picture-perfect shape!
So, I wipe the cookie crumbs from my mouth, take a full deep breath, and vow to myself that I will accomplish this mission.  This is simple I tell myself, all I need is a fail-proof plan and a lot of self-tanner!

 

We have all experienced this dilemma, the need to be in tip-top shape yesterday!  You know what I'm talking about; the week until your college boyfriend's wedding, your high school reunion, or the first time you are going to be in a bikini in front of your nnew steady.   Suddenly, all those hours logged in the gym seem a weak defense against all those after-gym jaunts to ‘Yogurt Land‘.  If it's time to kick it into high gear and you are willing to do whatever it takes to inspire turning heads and confidence within yourself then listen up...
 
  During my very personal, and recent about-face with a sexy-or-die deadline, I decided that I had to call in some re-enforcement, yes, your trainer has a trainer and I don't mean just any trainer, I have the MOTHER of all trainers, literally!  My mother, who has so fondly been nicknamed the "Sarge", is the sole creator of the Balanced Training Boot Camp Experience, an outdoor physical conditioning program that has changed the desert cities of the Coachella Valley one booty at a time.  During the past 4 years she has motivated and inspired hundreds of bodies into tip-"top secret" shape and continues to do so today.  When I said, " Mom, I need to be sexy in six days, what do I do?, She quickly reached into her arsenal of secret strategies and pulled out a winning plan to help me accomplish my goal of getting sexy in six days!
 

  She presented me with a revolutionary way to view your body and the fuel you put in it;  a diet based on the principles of thermogenics.  While all food is considered "thermogenic", there are some foods that enhance your metabolism more than others.  Thermogenic foods enhance the process of fat and calorie burning. This is the secret shape-up plan of the century!
 

Sweat Twice A day
Complete ‘2-a-days'.Meaning, do cardio twice a day. (It's 6 days, find the time. If you have 30 minutes...do 30 minutes, but be honest with yourself and make no excuses!)  Jump on your cardio machine of choice in the morning and in the evening. Yeah, it's grueling but it's worth the  compliments you&# 39;ll get when you're finished with the plan.  Envision yourself sneaking up on the stored fat in your body every time you get your cardio session in, this mental focus will keep you inspired to the finish!
 

Lift Lightly
Train with light to moderate weight to create lean and sexy muscles. This type of resistance training will NOT bulk you up but instead will carve out long, lean lines of gorgeous fat-burning muscle. Muscle is your 'fat-burning machinery' and it is powerful stuff, it burns 3 times as many calories as fat. Did you hear what I said?  I said, muscle burns 3 times as many calories per pound as fat, so, what are you waiting for, get that body pumping!  I was very sore at first, but, after about 2 days my body glided through each workout.
 

Some Like It Hot
Eat thermogenic foods and spices. These foods are natural fat burners and will assist your body in burning those unwanted calories. Here are some suggestions to implement right away.  Sprinkle cinnamon on your cottage cheese, cayenne pepper on your chicken breast, and squeeze lemon in your water and drink Green Tea instead of coffee.
 

Eat, It Does a Body Good!
My mother was very clear about one important component of this plan; eat.  She said eating every 2-3 hours will keep my body satisfied and my metabolism humming.  It is natural to think about not eating and starving yourself when you want to drop weight fast but your body will not respond in kind to this starvation method.  If you don't eat you're body will think you are starving yourself, go into famine mode and actually save your fat and burn your muscle.  This will not get you sexy in six days so eat!  
 
 
Six Days to Sexy Grocery List
Cayenne/chili pepper
Mustard
Cider vinegar
Quarana
Green tea
Chicken/turkey breast
Egg whites
Salmon steaks (preferably wild)
Sweet potatoes
Chilies
Apple
Blueberries
Tomato
Brown rice
Tuna
Limes
Lemons
Grapefruit
Low-fat Greek yogurt
Asparagus
Celery
Lettuce
Mushrooms
Onions
Radish
Spinach
Oatmeal
Whey-protein supplement powder (for making shakes)

 
I did not count calories on this plan - I merely followed the list!  Note:  since fruit is naturally high in sugar I limited my intake to one piece or 1/2 cup of fruit per day.
 

Get Some Shut-Eye
Quality sleep is essential for weight loss as is muscle recovery time.  These two things are just as important as a clean diet and exercise.  Everything must go hand in hand for this plan to work! I slept 7 -8 hours a night while following this plan and it wasn't hard!
 

Salt Is Satan
Absolutely avoid salt at all costs! How bad do you want it? Sodium is salt so you want to avoid foods high in sodium and don't use any table salt.  Sodium has the power to destroy all your hard work and make reaching that emergency goal near impossible! Salt will make you retain water which will make you look bloated and flat.  If you are bloated and flat your sexy muscles will be in hiding.  If there is one thing you should avoid it is luncheon/deli meat.  This stuff is packed full of salt and it is a no-no on this plan.
 

Other Demon's to Avoid
Even though you are following the grocery list above, there are other strategic factors to consider that will enhance your ability to get sexy in six days!  Just remember, it's only a few days and yes, it is a little extreme so it isn't a plan that you want to practice long term.  This is a short term goal and let's be realistic, we all enjoy a lot of the no-no's on the following list but when sexy is six days away, sacrifices have to be made!
 
Avoid alcohol, white breads and flours, processed foods, sugar, protein bars, and full-fat dairy. You might as well just put cheese in
The ‘Evil' category with salt with the exception of low-fat cottage cheese, this is considered a protein and not a fat from Sarge's dietary prospective.
 
 
The Good Fellows
Go crazy eating "Negative Calorie Foods". These are foods that your burn more calories digesting them then is actually in them.  The most popular of these foods is celery and while most of these foods are already
on your grocery list also eat up cauliflower, turnips, mangos, and green
beans!
 
  So there you have it! Follow this plan and the next time I see you I'll be asking you for tips as your showing me pictures on your FACEBOOK of you in nothing but your L.B.D. and a 10,000 kilowatt smile!
 
 
 
Following the plan? Please write back describing your personal 'Six Days to Sexy along with a description of the event in which you attended as a slimmer you to This email address is being protected from spambots. You need JavaScript enabled to view it.

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I'm Sleeping with The Produce Man

Posted by: in Body by JAM  on

 

Yes I am a personal trainer, but I am also a woman. I am currently involved with a man who makes it his business (literally) to be in-the-know regarding all things Produce-related. Not only does he know how to keep this fitness Queen on her toes but he also shares in my fondness for organic and lush produce! What more could a girl want? Needless to say some of our pillow talk has been extremely educational and I would not be doing my duty as a health aficionado if I did not share these delectable tidbits with you!

I have been sworn to secrecy regarding the identity of my mystery produce man but I made no such promise not to impart some of his juicy wisdom on only my best of friends. Read on to learn the most coveted of produce-related tips and secrets...

Be A Smartie

Approximately half of restaurants that say they are serving organic produce are not. Gasp! USDA certified organic is the least nstringent of all organic certifications but they do require any facility boasting this certification, to legally display they're approved label proudly on that restaurants menu or store front. If you can't find the label... the restaurants trying to pull one over on you! Ask your local haunt where they are buying their produce from. If the server knows it usually means the entire staff is educated enough to get your meals from them. The better educated the staff is, the less likely you will ever encounter a salmonella (or other bacteria) outbreak. The journey your produce takes from the farm to your plate is a long and fragile process. You can never know too much about your foods journey.

Eat the specials

When prices go up, quality goes down. This is usually because the harder something is to get, the rarer it is - thus the most expensive. With diamonds this is good. With produce this is bad. You don't want one little scraggily apple, you want crates and crates of beautiful bulbous fruit! Usually the chefs specials are made using ingredients that are the freshest (because they are easy to get and in season) and probably cost a little less than if you were ordering that menu option out-of season.

Eat it whole, Eat it Raw

This is pretty much self-explanatory. The closest that fruit or vegetable is to its natural form the more nutritious it is. The fruit you buy at Fruit stands have 10x's less nutritional benefit because by the time it gets in your hungry little hands the fruit has been cut and sitting out for hours. Pay attention to color as well! For instance, the darker the banana the sweeter it is due to the higher amount of sugar. This is usually true of all fruits.

Keep it Cool

Mot produce does better when refrigerated and can last up to 3x longer! This works best with potatoes, yams, avocados (despite the rumors), and tomatoes!

According to my handsome Foodie, with over 5,000 varieties of fruits and vegetables to choose from your meals should be anything but boring! Be sure to embrace your inner Veggie Goddess and engage all your senses when planning your next shopping venture or trip to your favorite bistro... and maybe if your lucky you'll land a Produce Man of your very own.

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I'd like to give a pat on the back to those of you who have been stepping it up! Maybe it's the awaited arrival of bikini season, but it seems to me that a lot of you are raising the bar and kicking it up recently. Each day, I am surrounded by the best trainers in this city. I can speak for all of us when I say that nwe like what we're seeing!

I've seen change in the way that you are approaching your fitness. You're no longer treating working out like you did your vegetables when you were young(er). Coming in earlier than usual to get in more cardio, going to classes on the weekends and eating better too! (There are secrets we trainers know that keep us in the know with what your eating...even if you don't tell us.)

What you do share with us is what keeps our jobs interesting. You are very inspiring to us all! It takes a lot of mental and physical strength to walk a trainers shoes and it wouldn't be worth it if it weren't for you. Seeing you give your whole being to getting what you want assures me over and over again that anyone is capable of anything! I am capable of anything! You are capable of anything! We are capable of...ok, you get it.

Get this too, keep up the good work. If you've been lazy and careless, let this be a wake up call and know that everyone else nkicking ass. So you should too.

 

AMERICA IS SHAPING UP SO SHOULD YOU! (re-print)

  Hair by Johnny Ramirez

body by JAM sessions at SKY Sport Los Angeles (medical insurance accepted!)

Everyone who signs up for 6 weeks of private sessions with me this month will receive a gift Certificate for $250 to Chris McMillian's celeb infested salon. Known for his celebrity makeovers, nJohnny Ramirez can do anything when it come to hair color. His sidekick, style artist Robert ‘scissor hands' Lopez bangs and bobs like you've never seen! (restrictions apply, inquire for details. It's a good idea to jump start your efforts by filling out the Fitness Psychology questionnaire before you come in. To request this form simply email me at This email address is being protected from spambots. You need JavaScript enabled to view it.

Sport & Spa (Sky Sport) is the Nation's premiere private gym and sports medicine facility. Founded in 2002 by world-renowned fitness expert, television star Jackie Warner, Sky Sport's unique total approach to health and wellness offers consumers the ultimate gym experience.

In conceiving of Sky Sport, Jackie Warner has successfully created a full-service health center that caters to every athletic need and employs a complete approach to fitness. A one stop fitness shop, patrons can take advantage of nthe most cutting edge exercise technology, treat with top-notch onsite doctors and physical therapists, obtain one on one nutritional counseling, receive customized workout instruction, and/or participate in one of Sky Sport's numerous exercise and boot camp classes.

A visually stunning oasis, Sky Sport is located in a Penthouse in the heart of Beverly Hills. Made famous by Jackie Warner's hit television show, (Workout), the one of a kind indoor/outdoor glass 'gym in the sky' boasts dramatic 360-degree views of Southern California. Morning risers regularly work out to breathtaking zen views of the sunrise and night denizens literally exercise under the stars. Shying away from the (see and be seen) mentality of many of today's pricy members-only "healthclubs" Sky Sport provides an atmosphere of exclusivity without the accompanying attitude or price. Intentionally member-free, everyone is invited to take advantage of Sky Sport's luxury sports facilities, for a nominal drop-in fee.

Proving it truly is the reigning fitness visionary, Sky Sport has taken the unprecedented step of accepting health insurance for people with medico-fitness needs. No one who wants or medically needs to work out gets turned away. For those who prefer to work out under the tutelage of a fitness trainer, Sky Sport offers an impressive roster of the country's top personal instructors. Each trainer is handpicked by Jackie Warner and specializes in a variety of body conditioning methods depending upon the particular client's need.

Sky Sport is the world's first gym that does everything but actually work out for the client. What's next for this revolutionary fitness facility? Stay tuned.

Above feature written by: Nicole Wool (Publicist to Torri Shack, CPT)

 

What's next? JAM sessions! Yep, I've joined forces with Skysport to provide you with this amazing opportunity! When I heard that they accepted Health Insurance I knew Jackie was just the person to get us all back on our feet! Trainers cost what they're worth, and in these trying times its expensive to hire a trainer of this teams caliber...until now! It's as easy as calling to see if your insurance is accepted and setting up your first session. From what I've seen, most sessions cost $10-$15 (co-pay) per visit.

America is shaping up! So should you! Let it be known that you are excited and optimistic to see this year be one full of positive changes. Take charge of your health and advantage of your possibilities, you deserve it!

So its official! Call Sky Sport's front desk to set an appointment today! Everyone who signs up for 6 weeks of private sessions with me this month will receive a gift Certificate for $250 to Chris McMillian's celeb infested salon. Known for his celebrity makeovers, Johnny Ramirez can do anything when it come to hair color. His sidekick, style artist Robert ‘scissor hands' Lopez bangs and bobs like you' ve never seen! (restrictions apply, inquire for detailsJ It's a good idea to jump start your efforts by filling out the Fitness Psychology questionairre before you come in. To request this form simply email me at This email address is being protected from spambots. You need JavaScript enabled to view it.

Enjoy! Be fit! Be strong! Be beautiful!

LoVe,

JAM

Jamie Alexandra Murphy is a certified fitness coach through the American College of Sports Medicine and freelance columnist for westhollywoodcentral.com

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AMERICA IS SHAPING UP! SO SHOULD YOU!

Posted by: in Body by JAM  on

 

body by JAM sessions at SKY Sport Los Angeles (medical insurance accepted!)_______________________________________________________

 

Sport & Spa (Sky Sport) is the Nation's premiere private gym and sports medicine facility. Founded in 2002 by world-renowned fitness expert, television star Jackie Warner, Sky Sport's unique total approach to health and wellness offers consumers the ultimate gym experience.

In conceiving of Sky Sport, Jackie Warner has successfully created a full-service health center that caters to every athletic need and employs a complete approach to fitness. A one stop fitness shop, patrons can take advantage of the most cutting edge exercise technology, treat with top-notch onsite doctors and physical therapists, obtain one on one nutritional counseling, nreceive customized workout instruction, and/or participate in one of Sky Sport's numerous exercise and boot camp classes.

A visually stunning oasis, Sky Sport is located in a Penthouse in the heart of Beverly Hills. Made famous by Jackie Warner's hit television show, (Workout), the one of a kind indoor/outdoor glass 'gym in the sky' boasts dramatic 360-degree views of Southern California. Morning risers regularly work out to breathtaking zen views of the sunrise and night denizens literally exercise under the stars. Shying away from the (see and be seen) mentality of many of today's pricy members-only "healthclubs" Sky Sport provides an atmosphere of exclusivity without the accompanying attitude or price. Intentionally member-free, everyone is invited to take advantage of Sky Sport's luxury sports facilities, for a nominal drop-in fee.

Proving it truly is the reigning fitness visionary, Sky Sport has taken the unprecedented step of accepting health insurance nfor people with medico-fitness needs. No one who wants or medically needs to work out gets turned away.For those who prefer to work out under the tutelage of a fitness trainer, Sky Sport offers an impressive roster of the country's top personal instructors. Each trainer is handpicked by Jackie Warner and specializes in a variety of body conditioning methods depending upon the particular client's need.

Sky Sport is the world's first gym that does everything but actually work out for the client. What's next for this revolutionary fitness facility? Stay tuned.

Above feature written by: Nicole Wool (Publicist to Torri Shack, CPT)

 

What's next? JAM sessions! Yep, I've joined forces with Skysport to provide you with this amazing opportunity! When I heard that they accepted Health Insurance I knew Jackie was just the person to get us all back on our feet! Trainers cost what they're worth, and in these trying times its expensive to hire a trainer of this teams caliber...until now! Its as easy as calling to see if your insurance is accepted and setting up your first session. From what I've seen, most sessions cost $10-$15 (co-pay) per visit.

America is shaping up! So should you! Let it be known that you are excited and optimistic to see this year be one full of positive changes. Take charge of your health and advantage of your possibilities, you deserve it!

So its official! Call Sky Sport's front desk to set an appointment today! Everyone who signs up with me this month gets a free personalized diet plan by yours truly ;) It's a good idea to jump start your efforts by filling out the Food Psychology Questionnaire before you come in. To request this form simply email me at This email address is being protected from spambots. You need JavaScript enabled to view it.

Enjoy! Be fit! Be strong! Be beautiful!

LoVe,

JAM

Jamie Alexandra Murphy is a certified fitness coach through the American College of Sports Medicine and freelance columnist for westhollywoodcentral.com

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Sample menu plan

Posted by: in Body by JAM  on

This menu was created for a male with specific goals to build muscle and lose fat. The ratios and servings are not what I suggest for everyone by any means.

 

 

MENU

DAY 1 (strength training day)

Portion

Item

Cals

Notes:

1

Super-food Smoothie

360

*add 1 banana

1.5 cup

Whole grain raw oats- noatmeal

485

*warm with ½ water, ½ soy

5oz

2 med.

5 tblsp

 

Chkn Brst (white meat)

Red roasted potatoes

Hummus w/broccoli

EAS

203

200

133

350

*dash olive oil, lemon, parsley

12

1 serv.

Almonds

Berries/mango/papaya

120

30

 

4 oz.

1 serv.

 

 

Pesto whole wheat pasta w/

Broccolli

Caprese salad

420

30

94

 

2

Lettuce wraps

150

 

Totals:

 

2575

 

 

 

Client notes: ________________________________________

 

 

Trainer Notes: ________________________________________

*see recipes for preparation

*if you're going to trade foods, BE SMART!

*PLAN AHEAD!

 

MENU

DAY 2

Portion

Item

Cals

Notes:

1

Super-food Smoothie

360

*add banana

1.5 cup

Whole grain raw oats-oatmeal

485

*warm with ½ water, ½ soy

2 pcs

3 oz

3 slcs

 

 

Whole grain whole wheat brd.

Turkey Breast sliced

Avocado

EAS

170

120

75

350

*add veggies; sprouts, peppers, ect

*mustard

1 tbls

Almond butter w/celery

103

 

4 oz

½ cup

1

 

 

 

 

Halibut w/steamed carrots

Whole grain brwn rice

Veggie kabob

160

150

200

 

6 oz.

25 pcs

Goats milk yogurt

Animal crackers

326

 

Totals:

 

2496

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MENU

DAY 3 (strength training day)

Portion

Item

Cals

Notes:

1

Super-food Smoothie

360

*add banana

1.5 cup

Whole grain raw oats-oatmeal

485

*warm with ½ water, ½ soy

1 whole

3 oz

2 oz

 

 

 

Whole wheat pita w/

Chopped chicken breast

Pasta salad

EAS

260

221

350

*add veggies and lite dressing

1

Lara bar

200

 

1

½ cup

1 cup

 

 

Burrito -8

Brown Rice

Soup, barley w/vegetables

460

150

150

 

Small srv

Fat-free frozen yogurt!

200

* big chill is the best!

Totals:

 

2836

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MENU

DAY 4 (‘you can have two drinks' day)

Portion

Item

Cals

Notes:

1

1 pc

1 tbls

Super-food Smoothie

Whole grain toast w/

Nutella spread

260

80

90

 

1.5 cup

Whole grain raw oats-oatmeal

485

*warm with ½ water, ½ soy

1

 

Mexi-bowl

EAS

250

350

 

1

12

Banana

almonds

100

120

 

4 oz.

½ lrg

 

 

 

 

 

Lean cut sirloin steak

Baked sweet potato

Green salad w/wheat roll

187

103

220

 

½ lrg

Sweet potato

103

 

Totals:

 

2348

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MENU

DAY 5 (strength training day)

Portion

Item

Cals

Notes:

1

Super-food Smoothie

360

*add nbanana

1.5 cup

Whole grain raw oats-oatmeal

485

*warm with ½ water, ½ soy

1

1 srv

 

 

 

Hungry Man Salad

EAS

Dried mango

410

350

120

 

 

Lara bar

200

 

1 whole

 

 

 

 

 

Egg bagel pizza

Greens salad with balsamic dressing

400

150

 

1 cup

Popcorn!

100

 

Totals:

 

2575

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

& nbsp;

 

 

 

& nbsp;

 

MENU

DAY 6 (cardio!) 15 minutes extra

Portion

Item

Cals

Notes:

½ cup

½ cup

Organic gluten -free granola

Goat's milk yogurt

210

80

*fruit flavored, non-fat, no suggar added

2 cup

Melon medley

200

*add cayenne pepper to taste

 

 

 

 

Newsroom option:

Iced green tea

Teriyaki tofu on cous cous

 

 

515

 

1.5 tblsp

Almond butter w/apple sliced

220

 

 

 

 

 

 

 

Sushi Restaurant:

Miso soup

Edamme

1 order tuna

1 order yellow tail

1 lobster handroll

1 side brown rice

 

 

*ask for unsalted peas, low salt soy sauce, and for roll to be made with soy paper ;)

 

 

250

Allowed for drinks

Totals:

 

2565

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

& nbsp;

 

 

 

 

 

MENU

DAY 7

Portion

Item

Cals

Notes:

1.5 cup

1 pc

4 oz

Cereal containing pysillium husk

Whole wheat toast w/ 1 tblsp nutella

OJ

200

210

67

*with non-fat milk

* heartwise, bran buds

1 srv

Your favorite fruit!

100

 

 

 

 

 

 

RFD (Raw Food Daily) option:

Veggie Tamale lunch with side salad

 

 

800

 

5 tblsp

Hummus with raw broccoli

150

 

4 oz

½ serv.

1 serv

 

 

 

 

 

Salmon dinner

Mashed potatoes

Asparagus

 

 

817

*ask for no mayo sauce, and to be cooked easy on the oil ;)

 

Go ahead, have your pretzel ;)

110

 

Totals:

 

2487

 

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face it, change it!

Posted by: in Body by JAM  on

Hello Ladies!

I was just reading an article that said;

 

'one in five women will gain over 5 pounds this holiday season'!!!!!!!

 

...training starts tomorrow (10/25) @ 12noon in BH. (reply for details, your 1st class is FREE. love you. mean it.)

 

I got out all of my own training files to see if this statement were correct by my books as well. They were. The first file I got out was my own. (yes, I've been keeping record of my own shape since late adolescence)!

 

Every year, since 1999. I've gained 3-6 lbs! (not pounds of muscle!!) gross.

 

After this discovery, I called one of my trainer friends. Lets just say the statement above seems sugar coated. I went through all his files with him nfrom the past five holiday seasons to compare pounds of fat- before and after the season. What did we find? gross.

 

Given, these files were not of individuals I train...I still find this unacceptable!

 

"I will not gain 5 lbs this season and I will not be a statistic!"

 

...if you'd like to join me and a few girlfriends prepare for the cookies and couch time that's just around the corner, you're more than welcome! I will be instructing 60 minutes of cReAtIvE exercise and high cal burn material that I'm perfecting for ‘09!

PEACE! xoxo

J A M ;)

3102705037 c (txt or email best opt tho!)

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The BTBC experience comes to you!

Private training specific to your goals:

weight loss - strength - endurance - flexibility - sport specific - bikini bodies

BTBC introduces T-N-T (Teens in Training;) ages 10-16

For information and scheduling please call Jamie : 310 270 5037

 

 

 

 

Client profile

Name, Age, Contact

 

 

Circumference measurements:

DATE:

 

 

& nnbsp;

CHEST

 

 

 

BELLY

 

 

 

BOOTY

 

 

 

RIGHT BICEP

 

 

 

RIGHT FOREARM

 

 

 

RIGHT THIGH

 

 

 

RIGHT CALF

 

 

 

HEIGHT

 

 

 

WEIGHT

 

 

 

BODY FAT %

 

 

 

EST. RHR

 

 

 

 

 

New Goals: Progress*:

 

 

Self-eval: Trainers eval:

 

 

Obstacles: (i.e.; ninjuries, postural deviations) Solution: (injury, rehab/prevention, postural

correction)

 

Client Name:

Date:

 

Test of Cardiovascular Endurance (Karvonen Method)

for cardio/endurance training prescription:

Stage

Time

Speed

Grade

Time

1

00:00-3:00

1.7mph

10%

 

2

3:00-6:00

2.5mph

12%

 

3

6:00-9:00

3.4mph

14%

 

4

9:00-12:00

4.5mph

15%

 

5

12:00-15:00

5.5mph

15%

 

6

15:00-18:00

6.5mph

15%

 

 

Target HR: Your Homework:

 

 

 

Postural Deviations Assessment for corrective exercise prescription:

 

Yes

No

View

Kinetic Chain Checkpoint

Movement Observation

Flexibility

Exercise

Strength Exercise

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

& nbsp;

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

& nbsp;

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Client name:

Date:

 

Date:

Time:

 

 

 

NECK

 

 

 

 

SHOULDERS

 

 

& nbsp;

 

LEFT THIGH

 

 

 

 

LEFT CALF

 

 

 

 

LEFT ARM

 

 

 

 

LEFT FOREARM

 

 

 

 

 

Goals:

 

 

Current Activity:

 

Area of Improvement:

 

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How to eat for High Cholesteral

Posted by: in Body by JAM  on

TLC Diet - a diet for high cholesterol heart disease recommended by AHA

Written by Gloria Tsang, RD

The TLC diet was introduced in May 2001 when the National Cholesterol Education Program NCEP released new diet guidelines for people with high cholesterol and risks of heart disease. The American Heart Association AHA accepted and endorsed this report and began incorporating these recommendations into its materials on dietary and lifestyle change for people with high blood cholesterol. For people at high risk or who have known cardiovascular disease, NCEP and AHA now recommend the new Therapeutic Lifestyle Changes TLC diet to replace the "old" Step 1 and Step 2 diets.

Summary of the TLC Diet for High Cholesterol

 

Total Fat

25% - 25% total calories

Saturated fat

< 7% total calories

Polyunsaturated fat

up to 10% total calories

Monounsaturated fat

up to 20% total calories

Carbohydrates

50% - 60% total calories

Protein

~15% total calories

Cholesterol

<200 mg/dL

Plant Sterols

2g

Soluble Fiber such as psyllium

10g - 25g

Examples of food in the TLC Diet

 

Lean Meat/Fish/alternatives

< 5 oz/day

Eggs

< 2 yolks/wk (whites unlimited)

Low Fat Dairy

2 - 3 servings/day (<1% fat)

Fats/Oils

< 6 - 8 tsp/day

Grains especially whole grains

>6 servings

Vegetables

3 - 5 servings/day

Fruits

2 - 4 servings/day

 

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