While we all know that daily physical activity is important for your health, balancing the food you eat with the right combination of physical activity will help maintain/improve your weight and reduce your chances of having common, but life threatening health problems, such as high blood pressure, heart disease, a stroke, certain cancers and the most common kind of diabetes. There are numerous ways to reduce and/or eliminate some of those health problems. The risk of having high blood pressure can be reduced with a low salt, low sodium diet. The risk of heart disease, heart attacks and certain types of cancer can be reduced by simply selecting a diet consisting of foods with low fat (and saturated fat) and low cholesterol content. If your goal is to lose some excess fat, then a low fat diet is recommended. A low fat diet consists of about 1,300 to 1,600 calories per day. If your goal is to maintain your current weight, then the recommended daily calorie intake is about 2,800 to 3,000 calories per day.
Another important aspect of maintaining a balanced meal is making sure that you get the daily intake of fiber needed. Some of the best places to look when searching to add fiber to your diet include foods such as: whole-wheat bread, whole grain cereals and other foods made with whole grains. A typical day should include servings of other fiber enriched items such as one slice of whole wheat bread, 1 ounce of ready to eat cereal, and ½ cup of cooked cereal, oatmeal, pasta or rice.
There are multiple health benefits from eating some of your favorite food. In particular, Beef, Poultry and Fish all supply your body with a good source of protein, B-Vitamins, Iron & Zinc. Other foods that provide similar health benefits include beans, eggs and nuts. They share some of the same characteristics as meat items and they too are a good source of protein and most essential vitamins and minerals that your body needs. It is recommended that you take in approximately 2 to 3 servings of either Mean Poultry or Fish each day, which is equivalent of 5 to 7 ounces of cooked lean meat, fish or poultry per day. Broiling, roasting and grilling these meats are ideal for your body; but staying away from frying these meats is important to maintaining your weight.
Another important aspect of maintaining a balanced meal is making sure that you get the daily intake of fiber needed. Some of the best places to look when searching to add fiber to your diet include foods such as: whole-wheat bread, whole grain cereals and other foods made with whole grains. A typical day should include servings of other fiber enriched items such as one slice of whole wheat bread, 1 ounce of ready to eat cereal, and ½ cup of cooked cereal, oatmeal, pasta or rice.
Allium Foods, most commonly represented by the garlic and the onion, are best known for their natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. These foods are most nutritious eaten raw in salads or healthy dips, but are also great for flavoring many cooked dishes.
Asparagus is an excellent source of potassium, fiber, vitamins A, C, K and B complex (especially B6). At just four calories a stalk, lightly steamed asparagus can help reduce weight, inflammation and depression.
Beans and Peas are very important when it comes to eating your vegetables because of the high levels of protein in comparison with other vegetables. No matter how they are prepared most beans also are fully packed with other essential nutrients such as fiber, calcium, iron, magnesium and potassium. Beans are typically added to soups, salads, pasta sauces, chilis, or can be eaten on their own.
Bell Peppers are great a source of potassium, manganese, fiber and vitamins A, B, C and K.
These sweet peppers are flavorful additions to salads and healthy stir-fries.
Carrots are popularly known to improve your eyesight with the high levels of carotenoids and vitamin A. However, most people do not know that carrots are also known for protecting you against certain types of cancer. Carrots are also a good source of vitamins B, C and K, fiber (when raw), potassium, magnesium and folate. Grate them into salads or eat raw baby carrots as a snack.
Cruciferous Vegetables are famously filled with anti-aging, cancer fighting, immune boosting phytonutrients. These vegetables are filled with Vitamins C and K, potassium, calcium, iron and folic acid.
Dark Green Leafy Vegetables are typically lightly steamed or used in soups, chilis, casseroles or stir-fries. Green and red lettuces are typically eaten in salads or found on healthy sandwiches. Some of the health benefits of dark green leafy vegetables include being high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K vitamins.
Sweet Potatoes and yams are very rich in carotenoids, vitamins A, B6, C, potassium, iron and fiber. They are delicious when baked and eaten plain (without butter) or used in soups, casseroles or stir-fries.
Summer and Winter Squash are rich in carotenoids, vitamins A and C, potassium, magnesium and fiber and can be served alone or added to many dishes.
Tomatoes are loaded with vitamin C and are very high in lycopene carotenoids. Tomatoes are most commonly found on good sandwiches, in salads and make special appearances in soups and pasta sacuces.
Key Recommendations thanks to our friends at: www.mypyramid.gov/guidelines/ExecSumm.pdf
Success Stories
Before I met Brian at Revolutionizing Fitness, working out was just another chore to me. I didn’t think it was actually possible to truly enjoy a workout session and still see results, but now I am a believer. Brian knows so many different exercises and always has the latest equipment so there is nothing that we can’t try. Brian always seems to have a new exercise up his sleeve so I never get bored when we train together. Just when I think I’ve seen it all, he comes up with something fresh that really pushes me to my limits. If there’s an area I want to target, Brian knows what to do.
I have had other trainers before, but none have given me the attention to detail and versatility that Brian has been able to provide me. Whenever I am performing an exercise he really works to make sure that I am doing it perfectly. If there’s ever an exercise I just can seem to get right, he always seems to have a backup or an alternative that works the same muscle group. I never feel dumb or like I am asking a stupid question when I train with him. If there’s an exercise I am unfamiliar with or a move I just can’t seem to wrap my head around he makes sure I understand how to do it, why I am doing it, and what it will do for me.
Brian makes training as convenient and flexible as possible. If there is a problem with my schedule or if I need to meet him in a different location he will work around my schedule to make it happen. With Brian, I never have to worry about my trainer being late or blowing me off. Brian is extremely professional and I never feel uncomfortable when I train with him.Brian really is the whole package when it comes to a top grade personal trainer. Not only can I depend on Brian for training, but he is also chocked full of knowledge when it comes to nutrition, diet, and injuries. Whenever I hit that dreaded stall, he works with me to change my diet. Whenever I injure myself at work, he either has a way to work around it or a way to help me feel better. Brian always has the answers I need.
The best part about training with Brian are the results. I have been training with Brian for years and he has really helped me to achieve that body image I had envisioned since before I started. There’s nothing better than the great feeling you get after an intense workout and looking in the mirror and actually seeing results. I would recommend Brian to anyone. From the person who has never stepped foot in a gym in their life to the most demanding of athletes, you can be rest assured that you are in good hands.
- Jessi Acquarulo
I have been a client of Brian for over 4 years. When I turned 50, I decided it was time to get in shape and to stay healthy. I had not worked out in over 15 years and was a little nervous to begin working out. Brian was amazing and encouraging and helped me loose 10 lbs and to get into shape. I have recommended Brian to several of my friends who have also had great results with him. He is very knowledgeable about various training techniques and can train any age group. He has trained my adult children in their 20’s and my friends and me who are in our 50’s. He can also train people who have special needs such as back and knee issues. Brian also makes it fun to work out for people like myself who need a lot of motivation to exercise. I went from someone who did not like to work out to a person who is upset and actually misses working out when I am unable to work out. I enjoy working out with Brian and since I am working out I feel better and have more energy. I also find that I eat better and healthier since I have been working out. I would highly recommend Brian as a personal trainer and in fact have recommended him to all of my good friends and family.
- Laura Schantz
I am former military Special Forces and now I’m retired in Florida. I let myself go for a good number of years and there came a point where I was quite out of shape, especially around my midsection.
I was not able to enjoy going out on a photography expedition (which is my hobby), or even walking a long time in a mall, without all kinds of aches and pains in my back and legs, etc. I got tired and sore right away. My wife and my doctor had been after me to excercise for years, but my former extreme military training left me with no inclination to ever excercise on a regular basis again. I was a physical wreck.
So, my blood tests indicated I needed to excercise (including the meds I was taking), so there was no escaping it. I finally gave in.
During a neighborhood party we spoke with a neighbor who highly recommended Brian to us. I reluctantly agreed, although my wife was actually looking for a trainer (she’s quite an experienced excerciser and she feels the same as I do about Brian). Little did I know that it would be the one of the best things I’ve ever done for myself. In a relatively short time, my cholesterol, sugar, triglycerides, blood pressure, etc., etc., came down to the levels of a 25 year old!!
My stomach (which I call my obstacle) has gone down to such a degree that everyone who sees me can’t help but comment on how much I’ve slimmed down, etc. Now, I actually go places with a heavy camera load and walk all day without getting any pains or getting tired. And remember, this has only been a few short months!
I think I’m on my way back to a six-pack! I kinda see it in the mirror showing up already. My legs have very well defined muscles, and excercises that I definitely couldn’t do at the beginning are now normal for me. Brian has tailored his system to MY personal needs and is always very cautious of anything one might do wrong so as to not get any injuries or pains and to maximize one’s efforts and time spent. So his system is actually quite doable for anyone.
Brian is very personable and likable, flexible and responsible, and especially… very experienced and knowledgeable.
What more can I say? I very highly recommend him to Everyone!
I am 57 years old, have Multiple Sclerosis and suffer from osteoporosis, chronic muscle pain and spasms and had two knee surgeries. I was 40 pounds overweight due to many years of working at a desk without stretching, proper exercise and diet. I owe so much to Brian for what I have accomplished so far, and this is why I want to share my story.
It took incredible effort and self determination to make a change in my life. I needed a personal trainer as I did not know how to start, and the gyms all dissapointed me. I had a great trainer in New York for one year but after moving to South Florida, I went back to my old habits. I needed to find a good trainer fast. I tried six “top” trainers in the period of six months. No one was able to tailor an appropriate program to fit my needs and disabilities. A neighbor referred Brian to me and since I already knew what I needed in a trainer, I took him through a very thorough interview and a test drive. I felt that, although young, he was very knowledgeable about his profession and had the experience that I needed in a trainer.
After a short period of time, I am very impressed. Brian has become the perfect trainer to me, as not only he has it inherent in him and he loves what he does but he cares and adjusts his training to his clients’ needs. He is very professional, great character and demeanor, he keeps me interested and challenged and…he brings the gym to my home! Sometimes I really do not feel like exercising, but when Brian knocks at my door, I am very glad he is here. With his help, I slowly have been able to take control of my body again and I am finally gaining back muscle strength and the motivation that I had lost.
For most of us, maintaining a healthy and proper fitness program can be a real challenge, but ultimalety, when done with a trainer such as Brian, it can even save your life!
I met Brian almost 3 years ago through my friend Laura who has been a client of his for 5 years. I have always been one to workout and try to stay in shape, however the last 2 years before I met Brian I had not been exercising , mostly it was just being lazy and not able to find a exercise routine that I really liked, being in my 50″s I cannot do what I use to do in my earlier days, so when my friend asked me if I would be interested in trying out Brian’s class I was thrilled !! And here I am over 2 years later , it has worked out so well Brian caters to your needs, and also to the areas that you have issues with, I hurt my knee a couple years ago and elected not to do surgery, Brian knows exactly what exercise I need to do and also what I should not do. He is very knowledgeable and keeps up to date on all the latest programs.The best part is you get the personal attention, not like going to the gym, so if you want to get in shape and feel good about your workout then you should give Brian a try, you wont be disappointed !!!
- Lauren Benchimol
One of the biggest drawbacks about moving away from south Florida, aside from the palm trees and beautiful beaches, is losing the best trainer ever. Brian helped me get into the best shape I have ever been in. He not only motivated me to work harder, but to enjoy the journey and take pride in the results. He is not your stereotype. He truly cares. Needless to say, I always make sure to work out with him when I visit family in Florida. He is a great trainer and a genuine person, and I highly recommend making him your fitness mentor.
- Alessandra Flores
Brian has run a corporate “boot camp” program for our employees for over five years. During this time we have enjoyed an extremely good relationship with Brian and he has provided an excellent service to our employees.
Brian provides individualized fitness coaching to a large group of employees who have varying fitness goals. Brian is patient with all, clear in his communications, and understanding of each of our employee’s personal goals. Employees universally respect Brian’s fitness knowledge.
Brian’s counseling goes beyond exercise. Brian helps employees better understand diet and nutrition and how these impact health.
Brian maintains a large variety of fitness equipment, and is constantly adding new equipment that he feels could be useful to his clients. Brian utilizes this equipment with ever-changing routines to ensure workouts remain productive and interesting to all participants.
We are extremely happy with Brian’s services and look forward to continuing the relationship for years to come.
- MedPro Healthcare Staffing
I have been training with Brian from Revolutionizing Fitness since the spring of 2011, joining just three months after going through aortic valve replacement surgery. Like many others, I tried various methods of keeping in shape, from home exercise equipment to expensive gym memberships – all were short-lived. This is the longest I have continued with any fitness program. I owe my success to Brian, who keeps me motivated, while ensuring workouts are tailored to meet my fitness goals. He keeps everything interesting by introducing new exercises and concepts periodically, and he is very attentive to the various aches and pains that develop as I get older. Also, you can’t beat the convenience of having your trainer show up at your front door with all the equipment you need for a thorough workout! I plan on training with Brian for many years to come. If you want to reach your fitness goals, I highly recommend Brian and Revolutionizing Fitness!
- Fred Jeffrey
I started working out with Brian 3 months postpartum with my second baby. In just two months, I not only dropped all the baby weight, I am well on my way to being in the best shape I have been in years! On top of having personalized workouts that are challenging, Brian makes sure to keep things fun and interesting by changing each session and introducing new exercises and/or equipment. He is conscious of weaknesses and previous injuries and always makes sure the exercise is being performed properly in order to maximize results. Brian is not only professional and knowledgeable in both fitness and nutrition, but friendly and personable as well, which makes working out with him a pleasure every time.
- Damaris Vazquez
I started training with Brian on and off since 2009. I got really serious on November 2016. I have always try to stay in shape, is has been hard for me since I have tennis elbow tendinitis and some shoulder issues from riding my motorcycle. Brian has been able to find the perfect workouts for me. I’m in My 50’s and I’m in better shape now than ever been before. Brian caters to your needs, and also to the areas that you have injuries. Brian knows exactly what exercise I need to do and also what I should not do. He is very knowledgeable. Take the opportunity and start training with Brian, you won’t be disappointed!!!
- Claudia Santamaria
Working with revolutionizing fitness has been a real inspiration to me in my life. I started out with Brian as my trainer 3 years ago, when I was completely down and out feeling sorry for myself. His motivation and passion for living a healthy lifestyle that he has passed on to me as his client was the very thing that kept me going on the days that I didn’t want to. His workouts are challenging yet tailored specific to me and my fitness goals this is what I believe sets him apart from all the rest. He offers a certain level of professionalism and service that I haven’t found in any gym anywhere else. The knowledge that Brian has about fitness and the human body is truly an asset of his, there is never a question that goes unanswered and never a workout that is not explained as to how and why we do it. With it all said and done I am in the best shape of my life and feel comfortable now thanks to his hard work and dedication. Thank You, Brian, for all you have done.
Craig McDonald
Occupational Therapist
“I’ve known Brian for almost 8 years and it was approximately 6 months ago when I decided to change my life for the better. I have seen amazing results in that time and I have never felt stronger or healthier.
As a professional couch potato, I’ll admit that this venture was beyond intimidating. Fortunately for me, through Brian’s patience and encouragement, I changed my life for the better. My overall performance and attitude towards
exercise has changed tenfold, and I couldn’t imagine a more passionate or attentive trainer to help me accomplish that. Not only has Brian pushed my physical performance, but he continues to teach me how to eat properly and has helped me understand nutrition like I never did before.
I have lost over 27 lbs., and that is largely due to Brian’s perfect combination of various training methods, personalized exercise programs & challenging yet achievable goal setting. Brian is the real deal and is the standard by which any trainer should be measured. If you are serious about changing your life, Brian will lead you every step of the way!”
- Melanie Tonkin
I have been training with Brian at Revolutionizing Fitness for almost 7 years. Before I met him, I had tried numerous diet and exercise programs and nothing worked. When I finally did find a program that worked, I lost 20 pounds and then hit a major plateau. A friend introduced me to Brian and that was an introduction that changed my life. With Brian, I was able to lose over 80 pounds and have kept it off. He’s always very helpful to give me tips and tricks to tweak my diet and is constantly changing my exercise routines to make sure that I achieve my goals. I continue to train with Brian because he keeps me in shape and is always pushing me to get stronger. You can’t go wrong with someone who is not only extremely motivational, but someone who comes to your door every day without fail. I would highly recommend him to anyone.
- Stephanie AcquaruloPlease fillout the required fields and send us a brief message and we'll get back to you as soon as possible.
