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Where Have I Been?

Wow! It's been over a year since I have sent out a newsletter. A lot has happened in the past year. Some good and some bad. But all experiences in life are what make us who we are today. 

After I left YouFit and went to teach at Chuze Fitness I ended up having leg surgery that turned out to be more serious than expected. I was unable to teach for 6 months and Chuze let me go since it was such a long period of time away. 

I decided to try and do other things besides fitness (again) and I was not happy. In fact I became stressed out and depressed more than I ever have been. It's very clear that my passion is in fitness and it makes me truly happy. 

I went on the search to try and find the right gym or studio to be a part of and during this time I was pretty shocked at what I saw and experienced looking for my new fitness home. I wont go into details here, we will save that for a FitBusterTv Series. 

What is FitBusters?  While away from the fitness industry, I kept seeing all these fitness magic tricks, workouts, meal plans, supplements, etc,. So I decided to try some and document what I experienced with them. Are they for real or are they a BUST? FitBusters was born! Now I just need a place to train at and get myself in front of people who really want the help. 

Where Are You Training At? After meeting with many clubs I got a few offers. Some were a bit embarrassing and some were halfway decent. But the ones that were decent the vibe I got in the gym was the "hey look at me look at me I'm not wearing much of anything, look at me". Yeah some of you reading this might like that kind of place but it's not for me. People like that will continue to do behind the neck lat pull-downs because they think they know it all and really wont listen to a word you say. 

I decided to take this journey to a different approach. What gyms or studios are struggling and could use some NEW EXCITEMENT? I decided to reach out to YouFit again. Not saying they are struggling but from my experience a lot of trainers are just doing a job and say fitness is a passion but actions show otherwise. In short, I have decided to create something special at the YouFit in Thornton. 

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Your sweet tooth has gotten you into trouble.

Just think of the clean eating streaks that you’ve abandoned for a slice of cake, and all of the extra calories you’ve eaten just to have a taste of something sweet before bed.

Where’s that sweet tooth gotten you?

Into pants that are another size larger. Into your doctor’s office for another lecture. Into a body that you no longer enjoy.

Yes, sweet are delicious and tempting, but the life-long repercussions far outweigh the momentary pleasure.

To help you conquer your sugar craving once and for all, I’ve identified 5 sweets you should ditch, and a healthy substitute for each.

1) Ditch this Sweet: Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).

2) Ditch this Sweet: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scale going down rather than up.

Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

3) Ditch this Sweet: Ice Cream & Frozen Yogurt

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.

Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!

4) Ditch this Sweet: Soft Drinks

A regular can of soda pop contains the equivalent of 10 packets of sugar. That’s more sugar than you should consume in a full week!

Soft drinks something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier.

Do This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.

5) Ditch this Sweet: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in a bunch of sugary calories.

Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.

A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much happier and healthier you will be!

Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.

It’s my goal to get you into the best shape of your life. Call or email today to begin your transformation!


Beyond Soft Drinks

You know that soft drinks aren’t good for you…and yet you still drink them. I understand that plain water gets boring – especially when you’re having a party or gathering, so I’ve come up with the simple Spa Water recipes below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals:

  • Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.
  • Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.
  • Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.
  • Watermelon Rosemary: Place ½ cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.
  • Pineapple Mint: Place ½ cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.
Summer Salad with Chicken, Arugula and Mango

Here’s an exciting salad that takes the concept of chicken and veggies to a whole new level! There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese. The herb marinade for the chicken is a total winner – don’t be surprised to find yourself using it often!


What you need
Serves 4

For the Herb marinade:

Juice from 1 lemon
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon dried basil
1 teaspoon crushed rosemary
1/2 teaspoon garlic powder
1/2 teaspoon sweet paprika
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1/4 teaspoon celery seeds
1/4 teaspoon dried parsley
1/8 teaspoon ground cumin

For the Salad:

1 lb skinless, boneless, thin chicken breasts
1 bunch asparagus, ends trimmed and cut into 1 inch pieces
8 cups organic arugula
2 small organic mangoes, peeled and sliced
6 oz crumbled goat cheese

Instructions

1. Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.

2. Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.

3. Once the chicken has cooled, slice each breast into even strips.

4. In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.

Nutrition
One serving equals 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.


Kody Smith

Email:Fitnessbusters@gmail.com

Phone: 303-803-2563


What's New?
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Laser Lipo Fat Removal - So I did a 30 day challenge using Laser Lipo and the results were pretty amazing. In fact I did it for less than 3 weeks and lost 8 inches in my mid section with a poor diet! When you look up the cost of these treatments they are about $75 - $150 each. It takes about 8 sessions to see good results. To me that price is not worth it. So, Fit Busters will be offering it for $50 a session but first, we are going to be doing a 8 session FREE Giveaway! Stay tuned to my newsletters for the details. Read over the Laser Lipo Challenge Here.​ 


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