Song of the Week

I'm constantly getting asked how to stay motivated in the gym. One of my main motivators is the music in my ear. Unlike most gym rats, I don't have angry death-metal rattling through my brain. I prefer
upbeat music like raggae, tunes with a good beat.

My latest workoutaddiction has been the LMFAO song "Sexy And I Know It", which is NOT
the kid's song "If You're Sexy And You Know It, Clap Your Hands!" It's hysically impossible to be unhappy or draggy while listening to this ditty. Take a second download it onto your IPod or smartphone.
You'll be revved and you'll know it.

Check me out on  Facebook and on Twitter!

You can also Book and appointment via our website.

HAPPY BIRTHDAY LANGLEY!

   I want to dedicate this blog post to one of my clients, Langley B., and say HAPPY BIRTHDAY!  I've had the pleasure of working with Langley since August 28. She's not only a great client, but a great friend. We've shared countless hours laughing and hitting the gym hard -- well... as hard as Langley allows!  She's come a long way since This summer -- she now performs exercises that were once out of reach with relative ease.

I look forward to continuing working with you, Langley, and watching you improve.  Here's an example of one of Langleys full-body workouts. 

1A. Reverse Lunge W/ Press   15 reps each side
2A. Reverse Woodchops         15 reps each side 
3A. Sunrises                            15 reps each (Side Plank with torso rotation)
4A. Mountain Climbers            50 reps
5A  Push ups W/ Medball        10 reps each side
6A. Med Ball Crunch               25
7A. Leg Climbers                     24(12 each leg)
8A. X-Squats                          20 reps

I'll answer any and all questions on Twitter @DarrellFit
Or message me on Facebook at D Fit Spencer.
To book an appointment, go to http://www.westchesterpersonaltrainers.com/

In this Journey DEDICATION is the key!

My clients often “want” change without effort. They go about their
daily lives -- sitting at their desks, snacking on Doritos and pizza

-- and expect that two days a week with me will chisel them in Greekgods. Geek gods is more like it.
Changing your body requires a change in lifestyle, too. You've got to alter how you think about food, training, life in general. Months of hard work and dedication are needed to attain the incredible physiques that you see on TV and in magazines. Plain and simple: Cut the bullshit and train. Cut out sugars, simple carbohydrates and excess saturated fat. Train hard every day, or almost every day -- every week
you'll need a day or two for recovery. Hard bodies are made in the gym and in the kitchen.
It's either the Pitt (Brad) or the pits. Decide how badly you want it and GO GET IT, because it's not going to be handed to you.

I'll answer any and all questions on Twitter @DarrellFit
Or message me on Facebook at D Fit Spencer.
To book an appointment, go to http://www.westchesterpersonaltrainers.com/

Whats cooking in the kitchen

Swordfish with Peppers

When you’ve had your fill of burgers, fire up this tasty alternative, courtesy of Chicago chef Rick Tramonto, author of Steak with Friends

Ingredients

• 3 tbsp olive oil
• 1 large yellow onion , sliced
• 2 red bell peppers, seeded and sliced
• 2 yellow peppers, seeded and sliced
• 3 cloves garlic, minced
• 1 cup kalamata olives, pitted and halved
• 1/2 cup white wine  
• Kosher salt and freshly ground black pepper
• 4 swordfish steaks, 7 to 8 oz each
• 2 tbsp fresh basil leaves, for garnish
• 1 lime, quartered, for garnish

Make It
1.) Prepare a clean, well-oiled grill to medium heat.
2.) I a sauté pan, heat 2 tablespoons of oil over medium heat. Add onion and peppers and cook for about 3 minutes, or until softened. Add the garlic and sauté for about 1 minute.
3.) Add the olives and wine and cook for 4 minutes, or until the wine is reduced by half. Season to taste with salt and pepper.
4.) Season the fish generously with salt and pepper and drizzle with the remaining tablespoon of olive oil. Grill the steaks, turning only once, for 10 minutes, or until fish is opaque.
5.) Top each fish with the pepper and onion mixture. Garnish with the basil and lime wedges.
Nutritional Breakdown
Per Serving
Calories: 570
Protein: 56g
Carbs: 18g
Fat: 20g
Fiber: 3g
Serves: 4
Save $$$
If you think swordfish steaks are too pricey, check your freezer section for steaks labeled as clipper. This cut is processed at sea and immediately frozen—so it’s much fresher tasting than swordfish frozen on land.

Whats cooking in the kitchen for June!

Here is a tasty and healthy summer treat that is easy to put together and also allows you not to stray from that summer diet!


Spring Rolls

What you Need:

Asian Rice Spring Roll Wrappers
½ lbs. Flank Steak or any meat etc..
½ Cup White Wine
Olive Oil
Nun Salt
Pepper
½ Cucumber
Sugar Free Honey
Fresh Basil
Fresh Mint Leaves
Fruit ( Mango/ Strawberries what ever you like)
½ Cup Lime Juice

1.Cut up your cucumber in nice thin slices, put it in the bowl and add 2 TBS of honey and mix.
2.Cook your meat add 2 TBS olive oil, white wine, pinch nun salt & pepper. Mix and cook.
3.Cut your fruit in slices, chop up your basil & mint leaves and place the basil in the cucumbers and place the mint in a separate bowl.
4. Take a bowl and place warm water in it to be able to soak the rice paper.
5.Take a Damp towel and put the rice paper on it and place your meat, cucumber mix, fruit and basil in the roll and wrap.

Dipping Sauce

1.Take your lime juice, 2TBS Honey, & mint leaves and mix.

Enjoy ☺

What's cooking in the kitchen

Today I'm going to let you in on one of my favorite chicken recipes:
The classic chicken fajita, a great choice for a healthy meal. With
this particular dish you get the fat-burning power of peppers and  a
well-balanced meal full of of good carbs and protein. Fajitas are
great for active people -- they can be made in bulk and stored in the
fridge for reheating.

INGREDIENTS

• 8 ounces boneless, skinless chicken breast, trimmed of fat
• 1 tablespoon lime juice
• 1/4 teaspoon salt, divided
• 1/8 teaspoon freshly ground pepper
• 1 1/2 teaspoons chopped fresh cilantro
• Several dashes of hot sauce, to taste
• 1/8 teaspoon ground cumin
• 1 small onion, thinly sliced
• 2 whole-wheat tortillas, heated (see Tip)
• 1/2 cup shredded lettuce
• 1 plum tomato, thinly sliced

PREPARATION

1. Preheat broiler.
2. Place chicken in a shallow dish and sprinkle with lime juice, 1/8 teaspoon salt and pepper. Let stand at room temperature for 10 minutes.
3. Whisk sour cream, cilantro, hot sauce, cumin and the remaining 1/8 teaspoon salt in a small bowl.
4. Place the chicken and onion on a lightly oiled baking sheet and broil for 3 to 5 minutes. Turn the chicken over and stir the onion. Broil until the chicken is no longer pink in the middle, 3 to 5 minutes more. Transfer to a cutting board and cut into thin slices.
5. To assemble wraps: Place the tortillas on a work surface or plate. Top each with half of the chicken, onion, lettuce and tomato. Top each with half of the sour cream mixture and roll into wraps. Serve immediately.

TIPS & NOTES

• Tip: Wrap tortillas in barely damp paper towels and microwave on high for 30 to 45 seconds.

NUTRITION

Per serving: 299 calories; 7 g fat (1 g sat, 1 g mono); 66 mg cholesterol; 29 g carbohydrates; 1 g added sugars; 28 g protein; 3 g fiber; 529 mg sodium; 346 mg potassium.

The power of FOOD!

Easily, the No. 1 question that I asked by clients, whether new and old, is, "How do I lose weight?"  There's a simple equation: weight training + cardio + DIET= body transformation. The only way this equation will work is if you have all the factors. 


The word "diet" has been rendered meaningless by the media. These days it conjures up some fly-by-night fad that works until you stop, at which point you gain back every pound. The truth is that the definition of diet is "habitual nourishment." Meaning, the foods you put into your body every day.  

To transform your body, you need your diet to consist of foods that are healthy and but burn fat.  Below, I have attached a link to 15 fat-burning foods. If you implement them into your diet, you will attain your goals.

15 Fat Burning FOODS!!!