My Focus on Fitness | Camo Strip (top)
My Focus on Fitness | Camo Strip (bottom)

Turkey Meatballs


1 pound of ground turkey

1 can low sodium tomato soup

1/2 cup chopped onions

1/2 cup. brown rice

1/2  cup wheat bread crumbs

pinch salt and pepper

2 egg whites or 1 egg (substitute)


Combine ground turkey with all the above ingredients, except the soup.  Roll into small balls and place meatballs in baking dish.

In separate bowl combine tomato soup with 1/2 can water and mix with fork. Pour soup mixture over meatballs and cover and bake at 350 degrees for 1 hour.

Hormones Weighing You Down?

There are so many differences in training men and women and especially as my female clients approach perimenopause and menopause.  Suddenly it becomes harder to lose weight and most women find they gain between 10 and 20 pounds despite their efforts to diet and continue their cardio and weight training regimens.  This can be extremely frustrating to combat but is certainly not something you should accept.

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Night Time Snacks Weighing You Down?

When was the last time you got home late from work, exhausted and hungry, and fixed yourself a quick bowl of cereal or t.v. dinner before hitting the sheets?  This is a common mistake I face everyday with my clients who are trying to eat clean and lose fat and inches.  It might not sound too bad even if your cereal bowl contains whole grains and non-fat milk but the truth is these late night quick meals are high in sugar, sodium, and carbohydrates which will sabotage and diet plan you are committed to.

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Think Twice About Skipping Meals

Next time you think about skipping a meal because summer is around the corner and you want to look good in your bikini lounging by the pool, think again.  The truth is skipping meals is an unhealthy habit that promotes weight gain by slowing down your metabolism and putting your body in a state of hunger.

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Swimming: Great Exercise For Anyone

It is almost a necessity for every Phoenician, a backyard swimming pool.   Swimming cools you down during our long hot summer and can provide great exercise for you no matter your age, weight, or physical limitations.

According to exercise physiologist Robert A. Robergs and director of the exercise physiology laboratories at the University of New Mexico in Albuquerque, swimming is “a good whole-body exercise that is low impact for people with arthiritis, musculoskeletal, or weight limitations.”  This can be attributed to water’s buoyancy because it cushions the injuries you have to work around when working out on land.  When immersed in water to the waistline your body only bears 50% of your weight.  The deeper you immerse your body the more weightless you’ll become.  Because of this benefit, I recommend swimming to not only my heavier client’s and client’s with injuries but to my pregnant clients.

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Refreshing Ways to Enjoy Your Water and Reap the Health Benefits

We hear it all the time and especially during our hot Arizona summers.  You need to drink more water.  And the truth is that you do need more than the suggested eight glasses of water a day in order for your body to function properly.  Water flushes toxins from your body, carries nutrients to your cells, assists in healthy waste elimination, and helps maintain your energy levels.  Water makes up over 60% of your body weight and is an important ingredient in any weight loss plan.  We simply cannot live without it!

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Food for Thought – You are what You Eat

Like most people, my mom would always remind me to eat my vegetables, especially my carrots because they were good for my eyes. Recently, I was reminded of these nightly conversations around my childhood dinner table when I received a chain email letter that I found so interesting I knew I had to share it with all of you after doing a bit of my own research. I was amazed by what I found and credit God for leaving us these great clues in our fruits and vegetables and how they were “made” for our bodies.

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Happy New Year!

My wish for 2012 is for each of my clients and for those of you reading this column is to make at least one change in your life that will lead you to a healthier lifestyle.  I know that most of you are resolving to lose weight, eat healthier, exercise more, or change an unhealthy habit like finally putting down the cigarette.  The most effective way you for the achieve any of these goals or any goal for that matter begins with taking the time to write down your goals with an end date, develop your plan of attack, and get started.  If you are having a hard time defining goals when it comes to weight loss, diet, or fitness, please contact me for a complimentary meeting today.

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Stay on Track this Holiday Season – Tips for Keeping Your Figure

The holiday season is a great time to celebrate with your friends and family but it can also be the perfect time to throw your diet, usual workout habits, and your waistline into a tailspin.  During the six weeks between Thanksgiving and New Year’s, American’s gain on average 3-5 pounds and it isn’t hard to see why.  It only takes 500 calories per day above your normal food/drink consumption to gain a pound. You can give all the holiday parties, eggnog, alcoholic drinks, fruit cake, gift buying stress and candy the credit!  Sure the holidays come and go and people flock to the nearest gym the day after New Year’s with their resolutions of weight loss and healthy eating and some can get back on track with their goals but for some holiday weight gain can result in a lifetime of struggle.  Now more than ever is a good time to focus on a healthy balance in your life so you can avoid a major pitfall come 2012.

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Taking Your Workout to the Streets

Fall is here! This is a great time of year to move your workout outside and one of my favorite ways to enjoy the cool weather is from my bicycle.   Whether you ride a street or stationary bicycle the benefits to you are the same and include; the potential to burn a lot of calories both during and after workouts, decreased stress on your joints and back, conditioning your heart, toning your legs and behind,  it’s a  great way to target and burn fat cells, and it’s cheap.

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