Rockford Personal Training Blog - Real Results Fitness

Personal Training near Rockford RSS Feed

9 Oct 2022
Should You Eat After 6pm?

Uh oh. I'm eating after 6pm. You know what that means this meal will all be stored as fat. Actually, no. A healthy balanced supportive meal will all be used for fuel and recovery and not stored as fat. There is no magical time to stop eating especially if you have not had enough calories for the day. If you have not eaten above your BMR for the day then stop eating at some random time (6pm) can actually cause you to lose muscle, slow down your metabolism, and store more fat. Not to mention a high thermic and nutritionally balanced macronutrient meal will allow my body to burn calories while it's being digested for the next few hours. Wow! Some how ....
Read more
27 Sep 2022
Real Results Nutrition- Super Simple Granola

-Super Simple Granola- Dry Ingredients- 3 cups rolled oats 1 cup raw almonds, chopped Wet Ingredients- 1/2 cup raw honey 2 teaspoons melted coconut oil 1 tablespoon cinnamon 1 teaspoon vanilla extract Instructions -Preheat oven to 350 degrees. Mix dry ingredients in a glass baking dish and toast them in the preheated oven for 10-15 minutes, stirring occasionally. While the oats are toasting, combine the wet ingredients. After the oats are toasted (they should be very aromatic), drizzle the honey mixture over the oats. Stir until well combined. On a baking sheet lined with wax paper form a single layer of the oat mixture. Place the baking sheet back in the oven and turn the over ....
Read more
21 Sep 2022
I'm Looking For A Personal Trainer.....

With over 20 years under my belt as a fitness and nutrition coach and personal trainer I continue to see a similar pattern with the average (usually male) gym personal trainer. The average gym trainer is into bodybuilding so they assume every person who wants to lose weight and get in better shape should be trained like a bodybuilder. For example: really heavy weight, lower reps, a body part a day or body part split lifting routine, long cardio sessions, excessive protein consumption, pre workout drinks etc etc . Yet, ask the average gym goer or individual who seeks out a trainer if they really want to be or look like a bodybuilder and I'm willing to bet they say no. 99% of my ....
Read more
14 Sep 2022
Real Results Nutrition- 10-minute OATMEAL RAISIN PROTEIN COOKIES

Real Results Nutrition- 10-minute OATMEAL RAISIN PROTEIN COOKIES Ingredients: 3/4 cup oats 1/4 cup coconut flour 3/4 cup vanilla protein powder (casein) 1 TB cinnamon Pinch of sea salt 1 packet stevia (or your favorite sweetener) 1/3 cup organic unsweetened applesauce 3 egg whites (or one large/jumbo whole egg) 1 tsp. vanilla extract 1/4 cup raisins 2 TB organic crunchy peanut butter, softened Water (depending upon the protein powder used, you might need to add some water if the dough is too crumbly) How to Prepare: 1. Preheat oven to 375 degrees. 2. Coat a cookie sheet with non-stick cooking spray and set aside. 3. In a mixing bowl, combine applesauce, egg ....
Read more
9 Sep 2022
Real Results Nutrition- 30 (Mini Meal) Supportive Snack Ideas.

30 SNACK (MINI MEAL) OPTIONS Option #1 2 Tbs of Tahini 1 cup of organic green/red pepper Option # 2 1-2 ounces of full fat raw cheddar cheese 10 organic baby carrots Option # 3 ¼ avocado – pureed with lemon and cilantro 2 stalks celery ½ cup cucumber Option # 4 2 tbsp pumpkin seeds 1 cup steamed broccoli Option # 5 2 tbsp natural peanut/almond/sunflower seed butter 10 baby carrots Option # 6 1 hard boiled egg 1 hand full of spinach with ½ cup red pepper, onions, mushrooms – use apple cider vinegar for dressing Option # 7 1 tbsp raw almond butter 1 red pepper, sliced Option # 8 1 tbsp olive oil ....
Read more
23 Jun 2022
Real Results Nutrition- Homemade Granola Bars (High Protein)

Homemade Granola Bars (PW= Pre or post workout) Ingredients: 2 cups rolled oats 1/2 cup crushed walnuts 1/2 cup unpacked raisins (2 oz.) 4 tbsp whole flax seeds 4 scoops vanilla or chocolate whey 2 tbsp honey 1/4 tsp salt 1/4 tsp vanilla extract 1/2 cup sugar free maple syrup (can use real syrup to go more natural but sugar/carbs will increase quite a bit) Prep Time – 25 minutes Difficulty Level – Easy Servings – 8 Instructions In a large bowl combine the oats, walnuts, flax seeds, raisins, and whey. Add the honey, syrup, vanilla, and salt. Stir until everything is thoroughly mixed. At first, it will seem too dry, ....
Read more
Real Results Nutrition- Peanut Butter Fudge Bars (high protein, low carb)

Peanut Butter Fudge Bars (high protein, low carb) -Peanut Butter Fudge Bars Ingredients • 4 scoops chocolate protein powder (or sweetened/unsweetened plain protein powder with cacao/cocoa) (any flavor works) • 2/3 cup of organic flax meal • 4 tablespoons organic chunky natural peanut butter (creamy works as well) (sun butter, almond butter, and cashew butter all work good) • 1/4 cup of filtered water • Organic Stevia to taste (optional)- but preferred Prep Time – 5 minutes Difficulty Level – Easy Servings – 4 Instructions: Mix everything together in a large bowl and start stirring. At first, it will seem like ....
Read more
12 Apr 2022
Real Results Nutrition- Oatmeal Protein Pancakes (A perfect supportive meal or snack for on the go)

Oatmeal Protein Pancakes (A perfect supportive meal or snack for on the go) Oatmeal pancakes are my favorite travel food of all time. • 1 cup of organic old fashioned oatmeal. • 5 egg whites • 1 whole egg • 1/2 a chopped apple (or natural applesauce for thin batter) strawberries, bananas, or raisins can be substituted if apples are not available. • a sprinkle of cinnamon, • And (if you use it) a packet or two of pure stevia if it’s not sweet enough for you. - (optional for more protein) a scoop of vanilla protein powder (if not available use more egg whites) (you also may use 3 whole eggs instead of 5 whites and one whole egg) ....
Read more
3 Jan 2022
Real Results Nutrition- Easy Oatmeal and Blueberry Protein Muffins

Easy Oatmeal and Blueberry Protein Muffins. These are Super easy and they make a great meal replacement instead of a high sugar or processed granola bar. More protein and much healthier ingredients. 1) 3 Pasture raised chicken eggs 2) 1 cup of organic rolled oats 3) 1 cup of organic blueberries 4) 1/2 cup of organic unsweetened apple sauce. (Cinnamon optional) **Add all ingredients to a mixing bowl and stir until you have a even batter and then pour batter into stainless steel muffin tins. Just at bake 350 degrees 18-20 mins Enjoy! Your Fitness and Nutrition Coach, ~David ....
Read more
21 Sep 2021
My Personal Natural Cold and Flu Prevention and Treatment Plan

It's that time of the year. Many are getting colds or have already had one. It's very hard for me to comprehend that the people I talk to don't seem to be very interested in not only preventing getting sick but also once they get early symptoms treating those symptoms asap. When friends, family, and even clients tell me they are getting a cold. My response is "are you taking anything for it?" Their response usually is "no" "like what?" or something like "Nyquil or just a decongestant." ~Those things might temporary mask your symptoms but they won't help you prevent or fight the cold off. Obviously, fixing your gut health (digestive system) is crucial for immune system and ....
Read more

Blog | Real Results Fitness

Should You Eat After 6pm?

Real Results Nutrition- Super Simple Granola

I'm Looking For A Personal Trainer.....

Real Results Nutrition- 10-minute OATMEAL RAISIN PROTEIN COOKIES

Real Results Nutrition- 30 (Mini Meal) Supportive Snack Ideas.

Real Results Nutrition- Homemade Granola Bars (High Protein)

Real Results Nutrition- Peanut Butter Fudge Bars (high protein, low carb)

Real Results Nutrition- Oatmeal Protein Pancakes (A perfect supportive meal or snack for on the go)

Real Results Nutrition- Easy Oatmeal and Blueberry Protein Muffins

My Personal Natural Cold and Flu Prevention and Treatment Plan

Personal Training

Small Group Fitness

Nutrition Coaching

Mary

Pat

Jim R.

Request Information Now!