Monte's Personal Training                    
Get Fit! Lose Weight! Feel Great! 

Personal trainer serving Syracuse, NY area

Call Monte Cole at 315-657-8820

1801 Cold Springs Rd, Liverpool, NY 13090
Fit for Life 
  • Try to establish good eating habits by planning meals in advance.
  • Check food container labels or recipes for nutrition content, calories, fat grams, and the type of fat. Avoid trans fat.
  • Avoid fast food. Instead eat non-processed foods, lean meats, fresh fruits and vegetables, whole grains, and low-fat dairy products.
  • Watch portion sizes.
  • Try keeping a food diary for 2 weeks to see what your eating habits are.
  • Approach exercise with the same idea of planning in advance. Try to exercise on a regular routine, at least 2 or 3 times per week.
  • Mix in some veggies with your pasta. You will be subtracting calories while adding fiber, minerals, and antioxidants to your plate.
  • Fat free salad dressings are not so innocent. Many contain high fructose corn syrup. High fructose corn syrup has been shown to be more likely to go into fat storage and stay there. Try using olive oil & vinegar or make your own dressing instead.
  • Mix it up! To create muscle growth, try lighter weight with more repetitions, instead of heavy weights & low repetitions all the time.

Monte's Personal Training

Fitness Tip:  The Benefits of Weight Training

  • Weight training keeps bones strong by helping your body to retain calcium and increase bone mass. Strong bones increase balance, stamina, and flexibility. 
  • Weight training will increase lean muscle mass, which will increase your metabolism; therefore, burning more calories!
  • Weight training prevents lean muscle mass from decreasing due to the aging process, and helps you control your weight due to aging.
  • Women won't build big muscles (due to less testosterone). You'll just look toned and fit! 
  • Weight training exercise makes you feel good, improves body image, and promotes self-confidence. 
  • Any form of resistance training (such as light weights) is beneficial at any age. It's never too late to start!

Nutrition Tip:  Eat More Fiber 

  • Fiber is found in whole grain breads and cereals, fruits, vegetables, beans, nuts, and seeds. There's 2 types of fiber in food: soluble and insoluble. 
  • According to "Healthy Advice," Janice F. Rafferty, MD, soluble fiber slows down how fast your body processes sugar, which helps keep blood sugar levels stable. This can help prevent or control Type 2 diabetes. 
  • Soluble fiber also forms a gel and attaches to fatty substances in your intestines so your body doesn't absorb them. This can help lower LDL (bad) cholesterol. 
  • Foods that are high in fiber make you feel full more quickly at meals and will stick with you longer so you'll be hungry less often. 
  • Eat more fiber by eating whole grain breads, pasta, rice, and flour. Eat high fiber cereals such as bran or oatmeal. 
  • Add some fruits and nuts to salads, cereal, and yogurt. Add beans to soups, salad, or pasta. Leave the skin on fruits. 
  • Eat raw veggie snacks, such as carrots and celery.  
Fitness Tip:  Tone Your Abdominal Muscles
Many of my clients' favorite abdominal exercise is the standing or seated rope crunch using the cable crossover machine and the short rope handle. Use moderate weight and be sure to squeeze the abdominal muscles as you crunch. Do 15 to 20 reps per set, and 3 to 4 sets per workout. This is a great exercise for beginners and for pros. It is easy to do and very effective. 

Fitness Tip:  Dumbbell overhead press

Try using lighter weights and doing alternating overhead dumbbell shoulder presses instead of using both arms at once. You'll get a better range of motion in your shoulders and neck. The longer range of motion helps alleviate stress in the neck. Exercise helps relieve stress!

Here's a delicious lasagna recipe with lots of veggies: 
Lisa's Eggplant Pesto Lasagna

2 - 3 large eggplants
1 box lasagna noodles
3 bunches fresh basil, finely chopped
3 cloves garlic, finely chopped
Extra virgin olive oil
1 jar or can tomato sauce
1/2 cup mushrooms, thinly sliced
1 lb fresh baby spinach
1 8 oz container Parmesan cheese
Peel and thinly slice eggplant into large pieces that can be later layered in the lasagna. Salt each side to leach out bitterness. Let sit for about 15 minutes, and then rinse thoroughly. Set aside.
Precook lasagna noodles according to package directions.
To make pesto:  Add finely chopped basil and garlic to a food processor. Add some olive oil and process. Add more olive oil until you get a spreadable consistency. Add parmesan cheese and process, maintaining the spreadable consistency. Let sit for 30 minutes to enhance flavor.
To assemble: Coat bottom of lasagna pan with some of the tomato sauce. Add 1 layer of lasagna noodles. Coat with pesto. Add a layer of eggplant, then spinach and mushrooms. Place another layer of pasta and coat with pesto. Add another layer of eggplant, spinach, and mushrooms. Keep alternating the layers until the lasagna pan is full. Top with tomato sauce and parmesan cheese, or mozzarella cheese if desired. Bake in a preheated 375 degree oven for 45 minutes.
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