Today Is The Day: Tips From My Trainer

Hi everyone!

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My name is Kim Kessler. I am a personal trainer and nutrition counselor at Hutch Sports in Medina, Ohio.  I am extremely passionate about working with women (and girls) of all ages.  I want to empower women to believe in themselves and be the best version they can be throughhealthy eating and strength training.

As women, it is harder for us to build and maintain muscle.  We have more of the hormones that cause us to hold on to fat.  With that, we also have low levels of testosterone, the hormone that assists in building muscle.  When we reach the age of 50, we begin to lose 10% of our muscle mass each decade.  To combat this, we need to strength train and consume enough quality protein. Strength training also helps maintain bone density, in order to prevent osteoporosis.

In regards to nutrition, eating protein with every meal is important, as it helps to maintain muscle and will keep you feeling fuller, longer. Aim for 20-30 grams of protein per meal. Protein includes your meats, seafood, eggs, tofu, beans, and peanuts.

Secondly, NEVER skip breakfast!  It is important to get your metabolism going again in the morning after a night of sleep.  Try to eat frequently throughout the day with small, controlled meals. Do not go more than four hours without eating.  If you eat your three main meals throughout the day, you can enjoy two protein based snacks.  A great snack can be greek yogurt or hummus.

Make sure you are drinking enough water.  Every metabolic process in our body requires water.  If you are dehydrated, you will hinder the weight loss process.  Research shows that individuals that drink two cups of water before their meals consume 75% less calories than those who do not.

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You need to move!  Every day you should do 30 minutes of physical activity.  Go enjoy a walk, ride a bike, or jog.  Add strength training 2-3 times a week.  The more muscle you have, the more calories you will burn.  Some women worry that they will “bulk up, which is not the case.  Genetics prevents this “bulk,” as we simply do not have enough testosterone to build huge quantities of muscle mass.  You will tone your body and get healthy in the process.  You can begin strength training by doing body weight exercises, then progressing to dumbbells.  Once you begin, you will actually look forward to exercising because you will love the way it makes you feel afterward.  I always hear people say that they are too tired to exercise.  I make sure to tell them that when you start exercising, you will be less tired!

According to a Chinese proverb, “The best time to plant a tree was 20 years ago. The second best day is today.”

So with that being said…make today that day!


I know we all need a treat once in awhile.  Here my recipe for Protein Brownies!

Protein Brownies

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Ingredients:

  • ‌6 overripe bananas
  • 1 cup almond butter
  • 1/2 cup chocolate protein powder (I use UMP because it has zero sugar and 4g of carbs. Plus it tastes great!)
  • 1/4 cup unsweetened cocoa powder

Directions: 

Preheat the oven to 350 degrees. Mash 6 overripe bananas. Mix mashed bananas with the other ingredients and pour into a greased 8×8 in. pan.  Bake for 30 minutes*.  Enjoy.

*Baking time may vary

 

If I can ever be of assistance to you on your journey to better health and fitness, please reach out to me at 330-310-0523.

-Kim Kessler

Vitamin C Shopping Spree

Vitamin C is one of the most important micronutrients, as it benefits your immune system, reduces your risk of heart disease and prevents wrinkled and saggy skin! It is recommended that you consume at least 65 to 90 mg of Vitamin C per day. It is found in numerous tasty foods, making it that much easier to eat something good for not only your body, but your skin as well.

In order to keep it short and sweet, the following are just a few of the foods that are high in Vitamin C, and can also be added into recipes to make delicious and healthy meals:

Kale: Just one cup of kale contains 134% of the Vitamin C you need daily. This dark, leafy green is perfect to add to your salads.

Berries: Blackberries, blueberries and strawberries are all packed with Vitamin C, with strawberries containing the most. There is 17% of the daily Vitamin C you need in just one strawberry, therefore you only need six to get enough for the day!

Kiwis: Kiwis contain 64 mg of Vitamin C per fruit, meaning just one kiwi will get you the daily recommended amount of the important micronutrient.

Bell Peppers: Colored bell peppers contain 183 mg of Vitamin C per 100 grams of peppers. This is more the 3 times the amount that is recommended per day.

Citrus Fruits: Grapefruits and oranges contain the same amount of Vitamin C, while lemons and clementines deliver a lower amount (roughly 60-75% of the recommended value).

Broccoli: Broccoli is packed with antioxidants AND Vitamin C. One cup of chopped and steamed broccoli contains 135% of your recommended daily dose of Vitamin C.

Try these recipes for a meal packed with Vitamin C!

Strawberry Kiwi Smoothie

  • 1.5 cups coconut water
  • 2 kiwis
  • 1.5 cups frozen strawberries
  • 1/2 frozen banana
  • 1 tbsp fresh lime juice

The Vitamin C Salad

  • 1/4 head of lettuce (either iceberg or Romaine)
  • 1 cup of fresh kale
  • 1/4 cup fresh strawberries (diced)
  • 1/4 cup fresh blueberries
  • Small handful of pepitas
  • Feel free to add clementine slices and Raspberry or Strawberry Vinaigrette Dressing.

Mango Salsa

  • 1 mango (diced)
  • 3 roma tomatoes (diced)
  • 1/4 cup red onion (minced)
  • 1 jalapeño (de-seeded and minced)
  • 1 tbsp fresh cilantro (minced)
  • 1 lime (juiced)

Vitamins for Beautiful Skin

 

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Introducing H&H Science’s Revolutionary Anti-Aging Formula Vitamin Supplement

There is no question that there is a huge focus in our modern society to look and feel youthful.  But the aging process doesn’t just affect what we can see; it also changes the cardiovascular, digestive, nervous and musculoskeletal systems.

If you’re concerned about looking and feeling older, you can prevent aging in a number of ways.  But among all the tips, tricks, products and treatments, there is an entire industry devoted to anti-aging vitamins for the skin.

What are Anti-Aging Skin Supplements?

Products marketed as anti-aging skin supplements, also called “nutraceuticals”, are designed to address the visible signs of aging and may come in tablet, capsule, liquid, or powder form.  Ingredients may include single nutrients or a combination of vitamins, minerals, fats, and plant botanicals or extracts.

The best anti-aging supplements contain a combination of vitamins, minerals and bioflavonoids and are encapsulated.  Vegetarian capsules allow for all of the ingredients to be absorbed more readily.

Why Anti-Aging Skin Supplements?

While aging is inevitable, you may be able to slow the process by ensuring that the nutrients your body needs are available to reduce damage and support tissue repair.

Ideally, you want to obtain these nutrients from the foods you eat.  However, since the standard American diet is lacking in fruits and vegetables – a key source for vitamins, minerals and antioxidants – supplementing with anti-aging skin supplements can help fill these gaps in the diet.

Many of the nutrients that you will find in anti-aging supplements are also included in anti-aging skincare product lines.  By taking a bi-directional approach – doing on the inside what you are doing on the outside – you can complement your skin care regimen and give your body an added dose of nutrients.

Anti-Aging Skin Supplements Benefits?

A primary benefit for taking anti-aging skin supplements is for their antioxidant activity.  As the name implies, antioxidants are “anti” oxidation.  In other words, antioxidants slow down the “internal rusting” of our bodies as we age.

Antioxidants work in the body to reduce, neutralize and eliminate free-radicals.  In fact, different antioxidants work in different parts of the body to protect various organ systems.  That’s why antioxidants are the cornerstone of an anti-aging skin supplement program.

In addition to supplementing the diet and providing antioxidant protection, anti-aging benefits vary and may include supporting collagen and elastin production; increasing or normalizing skin cell turnover; providing anti-inflammatory benefit to the skin; speeding the healing process of blemishes; hydration or plumping the skin; and protection from harmful UV rays.

What are the Best Anti-Aging Supplements?

The best supplements are encapsulated and free from any dyes, gluten, artificial fillers and preservatives.  Ideally, they should be GMP (Good Manufacturing Practices) Compliant and contain a variety of vitamins, minerals and bioflavonoids from natural sources that meet the highest quality standards. Our H&H Science Anti-Aging Formula Supplements meet all of these criteria and are ideal for all ages and skin types.

What are the Key Ingredients?

Key Vitamins

Vitamins are essential nutrients found in fruits, vegetables, grains, nuts & seeds, legumes, spices, dairy products and meat. The key vitamins that should be included in the appropriate doses in an anti-aging supplement are Vitamins, A, B including Inositol and Niacin, C, D and E.

  

Key Minerals

Dietary minerals are naturally occurring elements essential for health and are found in fruits, vegetables, grains, nuts & seeds, legumes, spices, dairy products and animal sources.  Minerals are oftentimes concentrated in dark leafy greens and in the skins of fruits and vegetables.

Essential minerals include Zinc, Copper, Iron, Magnesium Sulfate, Calcium, Selenium and Phosphorus.

Key Bioflavonoids

Bioflavonoids are a group of approximately 4,000 naturally occurring plant metabolites that are responsible for the vibrant color of many fruits, vegetables, and flowers.

Bioflavonoids have the ability to neutralize reactive oxygen species by donating one of their electrons, thus stabilizing the molecule and breaking the oxidative chain.

Three of the better-known bioflavonoids that should be included in your anti-aging supplement are quercetin, hesperidin, and rutin, have solid research behind them proving their power to prevent and reverse wrinkles, reduce the appearance of age spots, and even fight spider veins and varicose veins.

Fight Aging from the Inside Out

Anti-aging supplements are essential to help achieve life extension and reverse aging. They are among the greatest anti-aging secrets currently known to mankind.   It was the father of Medicine, Hippocrates, who stated “Let food be thy medicine and let medicine be thy food!” He was mostly right. But since today’s fruits and vegetables are so genetically different from those that were around 100 years ago, we need natural supplements to “fill in the blanks” where the foods are lacking.

Regardless of your motivation, if you want to actively manage the aging process, one of the best ways is by adding a high-quality anti-aging supplement like our revolutionary H&H Science Anti-Aging Formula to your daily routine.  When combined with a health-promoting diet, professional skin care products, daily use of a sunscreen, you can quell the aging process.

Juice Your Way to Radiant Skin

HEATHER’S SUPER SKIN CARE JUICE RECIPE INCLUDED

It is no secret that fruits and vegetables are nature’s way of giving us a path to a healthy life. Enriched with vitamins, minerals, and other nutrients, these elements can help you stay healthy, have more energy and achieve radiant skin.

Among the bounties of nature, are apples, carrots and cucumbers which have Read More »