Thursday, April 10, 2014

Vote For Alex as America's Hottest Trainer


I'm humbled, excited and honored to be selected as one of Shape Magazine's 50 hottest trainers in America!

To create a little competition, Shape is asking readers to vote for who they thinks is the hottest trainer. It's super easy to cast your vote. Just head to my page and hit the like button underneath my photo.

Thank you so much for your support!

Be Well,
Alex

Tuesday, April 1, 2014

AMBTF is Looking for an Intern!



Are you a college student with a passion for health and fitness? We want you to intern for AMBTF!

Applicants must be available to work from 10 am-4 pm three days a week in our Chicago office. The internship will be 2-3 months long.

While the internship is unpaid, there is an opportunity for hire upon completion.

Required Experience:

  • Customer relations
  • Client scheduling
  • Diet planning
  • Project planning
  • Experience with YouTube and video editing

Please send your cover letter and resume to Rob at rob@amindandbodytotalfitness.com.

Wednesday, March 26, 2014

No gym? No problem.

I love the challenge of coming up with workouts when there's not a gym or equipment available. What can make it especially difficult is being tight on space. These exercises can even be done in the smallest of placeshotel rooms, dorm rooms and bedrooms.

Mountain Climbers
  • Start in a push up position.
  • Bend your right knee and bring your right foot forward.
  • Switch legs, brining the left foot forward and you put the right foot back.
Scissor Kicks

  • Lie on your back with your legs about a foot off the ground.
  • Alternate crossing one shin on top of the other.

Runner's Crunch
  • Start laying on your back with your elbows resting on the ground at a 90 degree angle.
  • Roll up to almost sitting and bright your right knee to your left elbow.
  • Straighten your legs as you roll down. 
  • Switch and do the other leg.

Other ideas:
-Jumping jacks, high knees and running in place are great exercises to do in small spaces. They also get your heart rate up quickly.
-Use a chair or a bed to do tricep dips and pushups.

What exercises do you do in small spaces? Leave a comment!

Be Well,
Alex

Photos: Fitsugar, Men's Health, Skinny Mom

Friday, March 21, 2014

Healthy Spring Recipe: Fish Filets with Asparagus


Happy spring! It's been a brutal winter in Chicago and I'm excited to finally see the snow start to melt away. I always look forward to the arrival of fresh produce once spring rolls around.

One way to get creative with fresh veggies is this recipe for fish filets in parchment paper. It sounds weird to throw fish and veggies in paper and cook it, but you'll be amazed by how tasty it is. And there's virtually no clean up involved!

Ingredients:
  • 4 15x15-inch squares parchment paper
  • 4 5-6 ounce fish fillets (such as halibut or cod)
  • 12 fresh tarragon leaves
  • 1 pound asparagus spears, trimmed, cut into 1-inch pieces
  • 4 tablespoons orange juice
Directions:
  1. Preheat oven to 400°F. 
  2. Top half of each parchment square with 1 fish fillet. 
  3. Sprinkle fish with salt and pepper and top with 3 tarragon leaves 
  4. Arrange asparagus around each fish fillet. Pour 1 tablespoon orange juice over each. 
  5. Fold parchment over the fish and asparagus. Crimp edges tightly to seal and enclose filling completely. 
  6. Place on 2 baking sheets. Chill.
  7. Bake fish packets for 17 minutes. Serve.
What is your favorite way to eat spring produce? Leave a comment!

Be Well,
Alex

Photo via Sidewalk Shoes

Tuesday, March 18, 2014

National Nutrition Month


Did you know that March is National Nutrition Month? It's important to get proper nutrition and eat right every month, but if you're looking to get on the right path towards changing your diet, here are a few simple tips you can start putting into action today. For even more tips, read my interview with Today's Chicago Woman.
  • Instead of carbs, pack fiber and protein rich foods in your lunch. Fiber takes a while to digest, so you won't feel hungry and hour later and the protein will give you energy to last 'til 5:00. Try to get at least 10 grams of fiber and at least 15 grams of protein.
  • Eat foods that come from the earth, not a factory. At the grocery store, shop along the perimeter of the store where you'll find find fruits, vegetables, beans and meat.
  • Taste food before adding salt. Lightly salt your food as needed, not as a habit.
  • Keep a daily log of what you eat including all of your snacking.
  • Don't try and make all these changes overnight. It took a lifetime to establish your current eating habits, expect it to take a few weeks to change them.
Generally speaking, meals are usually healthier when you cook them yourself. You know how fresh the food is, what the ingredients are, etc. If you must eat out, I have a few restaurants in Chicago that I can count on for a healthy meal. Doc B's Fresh Kitchen, Protein Bar and LYFE Kitchen are a few of my favorites.

Are you planning to eat healthier this month? What are your nutrition tips? Leave a comment!

Be Well,
Alex

Thursday, March 13, 2014

Springtime Dieting Do’s and Don’ts

For many of us, the coming of spring prompts lifestyle changes that ready our bodies for the upcoming swimsuit season. Although dieting can be a great way get healthier and shed excess weight, there are certain things to remember when changing your diet.



Be Consistent 
Even if it means preparing and planning meals ahead of time, you must make an effort to eat consistently healthy meals at proper times of day. If you find yourself tempted to snack, be sure to keep healthy snacks easily accessible.

Hydrate
In order to avoid things like fatigue, headaches and dizziness you must remember to hydrate properly. Remembering to drink lots of water can be on of the hardest parts of living a healthy lifestyle. Make it easier on yourself by making a water bottle a fixture on your desk. Sick of plain water? Add in some lemon slices, ginger, cucumber or mint to your water.

The Three-Hour Rule
To evade the temptation to start snacking later at night, keep yourself energized and full all day by eating every two to three hours. This will allow you to be continually nourished throughout the duration of the day and should help with curbing late-night cravings.

Fiber and Protein
It is important to remember that fiber and protein are an integral part of any diet as they help you sustain energy and stay full for longer periods of time.  The key is choosing the correct sources for receiving fiber and protein. Aim to gain this dynamic duo in fresh produce, whole grains, beans, nuts and seeds and other lean proteins.

How are you changing your diet this spring? Leave us a comment and let us know!

Be Well,
Alex

Monday, March 10, 2014

Are You Ready for Shorts Weather?


Spring is right around the corner and although Chiberia doesn’t seem like it will ever be void of snow, now is the time to get your legs shorts-ready. Spring break, weekend getaways and fun in the sun is about to be upon us and there is no better time like the present to get your legs back in to shape! Here are some versatile leg-focused workouts that you can get done at home or in the gym.


Jump Squats

-Stand with your feet shoulder-width apart.
-Start by doing a regular squat, then engage your core and jump up.
-When you land, lower your body back into the squat position to complete one rep.
-Do two to three sets of 10 reps.


Sumo Squats

-Stand with feet about 4-6 inches wider than your shoulders, with your toes pointed out at 45 degrees.
-Keeping your back straight, descend into a squat position.
-Return to the starting position and repeat for 10 reps.
Tip: Hold on to a weight to create resistance.


Side Lunge into Curtsy

-Holding a five to ten pound weight in your left hand, side lunge to the right bringing your left hand to your right foot. Lower your butt as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
-Push off gently with your right foot and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
-Repeat by stepping immediately into a side lunge from the curtsy.
-Once you have completed 15 reps, switch sides. Do three sets total.



-Stand with feet slightly wider than hip-width apart, toes turned out at 45-degree angles, knees and hips rotated outward, knees aligned with second toes.
-Hold a medicine ball in front of you with both hands, elbows bent and close to sides.
-Bend knees into a pliƩ, keeping knees aligned over ankles and lowering hips only as far as you can without changing pelvis position.
-Keeping pelvis still, rise up onto balls of your feet without rotating ankles.
-Straighten legs, then squeeze buttocks, keeping heels lifted.
-Lower heels to floor, then repeat for 12-15 reps.

What are your favorite leg-sculpting workouts? Leave us a comment and let us know!

Be Well,
Alex