Los Angeles Personal Trainer

So here’s what I’ve been having for breakfast lately and been feeling great! It’s a blueberry smoothie that contains a few extra ingredients. Here’s how I do it.

¼ cup Frozen Wild Boreal Blueberries from Trader Joes
1 scoop of Peruvian Maca
2 scoops of 2% Greek yogurt
1 scoop of organic UltraGreens from earthbar
1 scoop of organic Berry Powder Blend
¼ cup of almond milk
½ packet of Muscle Milk protein powder
Water

The organic UltraGreens contain:
180 mg Potassium, Alfalfa, Barley Grass, Wheat Grass, Spirulina, Apple Pectin, Chlorella, Brown Rice Bran, Flax, Pineapple, Kamut Grass, Oat Grass, Rye Grass, Parsley, Bee Pollen, Beet Juice, Grape Skin extract, Astragalus root powder, Broccoli, Green Tea, Acerola Berry, Ginko Bilboa, Ginger root, Aloe Vera, Bilberry leaf powder and other ingredients.

The organic Berry Powder contains:
Wild Bilberry, Wild Lingonberry, Black Currant, pomegranate, Wild Blueberry, Concord Grape, Sour Cherry, Wild Elderberry, Wild Cranberry, Red Raspberry, Black Raspberry and other ingredients

And this morning I added a small piece of antioxidant rich dark chocolate and it was great!! You can feel the chocolate flakes. You should try to add raw almost once in a while too or whatever you want to have the crunchiness of. Because of my type of work, this is usually my first of 2-3 breakfasts but this should keep you satisfied for a while. You can have this a breakfast or as a healthy snack.

Enjoy!!

Lalo Fuentes, CSCS
Personal Trainer & Lifestyle Coach
Los Angeles, California

After many requests, we are pleased to announce the Online Coaching program by Lalo Fuentes, starting April 1st, 2010.

This program is the perfect way to achieve a healthier body. You will have direct contact with Lalo no matter where you live. For what it would cost you to buy one Latte a day, you can get a healthier, hotter you. Lalo’s goal is to make it affordable enough so that anybody with the desire to become fit inside and out can join.

Because of the personalized nature of Lalo’s Online Coaching service, we will only be considering 15 people at a time. On March 20th, we will be selecting the first 15 candidates. If you would like to be considered, send us an email telling us why in 200 words or less. If you don’t get selected, don’t worry - your name will be placed on the waiting list and we will contact you as soon as there’s a space available.

Send us an e-mail to: OnlineCoaching@LaloFitness.com

Hi Lalo,

I have a busy schedule so I prefer to work out first thing in the morning when I get up. I usually just have a glass of water and then start my workout -- it's too early in the morning for me to eat anything. And getting up a 1/2 hour in advance just to eat something and digest doesn't work for me.

I find that I'm more energetic for the rest of the day after my workout in the morning. My goal is weight loss.

I've heard that working out on an empty stomach is like running on an empty gas tank so there will be no fat burn. However, I've also heard the contrary -- that it's good to work out on an empty stomach because your body would use the "fat reserves" and more fat will be burned. Though my body feels more toned, I have not seen any changes in my weight. I've also been eating well and keeping to the right caloric intake for my weight and height.

Am I doing something wrong?

Lisa
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Hi Lisa,

Both quotes are wrong to a point. Your body needs fuel to operate and if you operate without fuel it will use fat reserves but it will also use muscle, “protein”, so there will be little gain. It also depends on how long your workouts are.

Before your workouts your body needs fuel. Fruits are a great choice since they digest quickly and are easy to eat right after you get out of bed. Start by eating a bite and try one that you really love, you’ll have a lot more energy to burn a lot more calories. If that doesn’t work, try to have few sips of a light protein shake. Muscle Milk has a light version of their original protein shake that is easy to drink; the chocolate one is my favorite.

During or right after your workouts your body needs protein so make sure you eat something well balanced right after your workouts with emphasis on protein.

I don’t really know what are you doing for your workouts; the length, how often or what are you really eating. But, if you have a balanced diet and you’re mixing strength training, cardio and nutrition you should be getting results. Also, try to change your workouts once in a while and make sure you’re not concentrating on the weight you’re lifting but on the intensity of the workouts.

Also, it is very important that you don’t concentrate only on your weight. Muscle weights more than fat and I usually tell my clients they will gain 2 or 3 pounds the first two weeks but then all that weight will drop. What I’m guessing is that you have gained muscle by doing strength training, which is great, but at the same time you have burned fat making your weight a bit even. Nothing to worry about, after all, you said you’re getting more toned right? I have also seen people loose a few sizes but haven’t dropped much weight. All that muscle will eventually burn the fat and you’ll start loosing weight.

In the meantime, enjoy the journey!

Lalo Fuentes, CSSC
Personal Trainer & Lifestyle Coach
Los Angeles, California

Just got back from the gym and couldn’t find anything to eat, haven’t done much shopping after I got back from NY, shhhh… But, this is not going to stop us from eating healthy right? That’s what I tell my clients all the time, no excuses!

So this is what I made. I opened a can of tuna, one or two celery sticks chopped thin, 1 lime, pepper, sea salt, 1 garlic clove and chili (yellow peruvian chili). I also added one slice of Multi-grain bread cut in two. How it tastes? Great! Give it a try!

So we have the four main components for a balanced meal. Protein, good carbs, good fat & fiber.

Just to show you there are no excuses when it comes to eating healthy.
Enjoy!

Lalo Fuentes, CSCS
Professional Fitness Trainer & Lifestyle Coach
Los Angeles, California

The other day, my friend Jenn gave me a card with a bunch of fish on it and made me realize that all this time, I've been doing it wrong. Without knowing it, we order and purchase seafood that has been caught in unsafe ways such as coral bombing and cyanide fishing. unknowingly, we may consume a fish that was caught at the expense of coral. During cyanide fishing, fishermen pour cyanide into the water, killing not only the fish that they want, but also the surrounding fish and the oxygen-making organism, called zooxanthellae, that sustains the coral. With the zooxanthellae dead, the coral reef has no way to live.

All of this information can be overwhelming, but do not fret; there is a way to make sure you do not consume fish that have been caught in these unethical ways. The Seafood Watch Card, available on handy foldable cardboard, is available for you to put in your purse, wallet, or pocket and carry with you whenever you need to purchase seafood. This card contains lists of seafood that are the best choices, good alternatives, and seafood that you should avoid because they were caught in ways that harmed other marine life. With this handy card, everyone can do their part to save the lives of marine life and the environment.

Get your very own Seafood Watch Card

Enjoy!

Lalo Fuentes
Personal Trainer, Los Angeles