Atlanta - What did you eat for dessert on Christmas? - Velvet Fruit Dessert

It's my first day back to work from the Christmas holiday and my personal training clients are already asking me what I ate over the holiday weekend. Who are they to ask?! ha! jk.... I said the list would be shorter if I just shared with you what I didn't eat!! I am not kidding.... I ate everything in site. The good, the bad and the ugly.  Friends and family were concerned about their own lives as I balled their food as well! I took pictures of myself next to the Christmas tree making it look tiny compared to my belly. I don't believe I've been this out of shape before! I've trained once a week for the last 6 weeks to keep my sanity and it shows.... Needless to say, I am excited to present you some before and after pictures of me in the future blogs. Yes, for the very first time of my life I will be transforming from fat to fabulous!

For now, I would like to share with you one of my favorite dessert!



Atlanta - What did you eat for dessert on Christmas? - Velvet Fruit Dessert
Atlanta Personal Trainer and Nutritionist

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Grocery List

Sample of a Healthy Grocery List:

Food	Amount	Servings
Almonds, shelled, Whole	2.25	oz
Apple, raw, unpeeled (about 3 per lb)	9	whl
Asparagus, From frozen	1	cup
Avocados, raw, Florida	2	oz
banana, 1/2	0.5	cup
Banana, raw, Whole, medium, long	1.5	whl
Beef, sirloin (Extra Lean)	4	oz
Broccoli, cooked, From frozen, chopped	1	cup
Broccoli, raw, Chopped or diced	1.5	cup
Brown Rice, cooked	0.5	cup
Carrots, raw, Whole	11.25	unit
chicken, breast, cooked (skinless)	8	oz
Chicken, Breast, uncooked (skinless)	5	oz
Cod, Baked or broiled	4	oz
Cottage Cheese, Fat Free	5.5	cup
Egg White	20	lrg
Grapes, seedless, raw	36	whl
HONEY NUT CLUSTERS	1	cup
Honeydew, Diced	1	cup
Lettuce, Iceberg Leaf	1	leaf
Lettuce, Romain or cos, Pieces, shredded	3	cup
Mayonnaise, Fat free	1	tbsp
Milk, Nonfat (skim)	1	cup
Milk, Reduced fat (2%)	0.5	cup
Mixed Berries, Frozen, unsweeetened	4.5	cup
Mozzarella Cheese, made w/ Part skim milk	11.5	oz
Mushrooms, Raw, pieces or slices	2	cup
Nature's Path Flax Plus Cereal	0.5	cups
Oatmeal, Quaker Old Fashioned	2.25	cup
Olive Oil	2.75	tbsp
Onions, Chopped, raw	0.25	cup
Pasta-Whole Wheat	1.5	oz
Peanut Butter, Natural, Low Sodium	2.75	tbsp
Salad Dressing, Vinegar and oil, homemade	2	tbsp
Salmon, Baked or broiled (red)	6	oz
spinach, leaf, raw	5	cup
Spinach, raw, Chopped	1	cup
Tuna, Albacore canned in Water (low sodium)	8	oz
Turkey Breast	11	oz
Turkey, Breast, lean, uncooked (skinless)	10	oz
Whole Wheat Bread, Untoasted	12	slc
Wild Rice, cooked	1	cup
Yam, boiled w/o skin	6.5	oz
Yogurt, Fruit flavored, nonfat milk	8	oz
Yogurt, nonfat milk w/ vanilla or lemon flavor	40	oz

Atlanta's Nutritionist 

My MFS Academy Work

When you walk with purpose, you collide with destiny.

-Bertice Berry

My Purpose

Making a Difference

My Mission

To be a man of my word, a bold leader, inspiration for growth and love for every family, friend, and partner.

My Roles

• Loving son
• Supporting brother
• Inspiring leader
• Business man
• Fitness Expert
• Financial giver
• Passionate lover
• Great friend
• Playful mentor

My Core Values

Faith/Authenticity – believing in a higher power, practicing active faith and being a servant and contribution to society. Honesty is my freedom.

Integrity/Clear communication – words and deeds match up, I am who I am, no matter where I am or who I am with. I honor my word.

Family – being with my family and communities, both quality and quantity of time. Be aware of who I am in each community and know what I stand for.

Growth – investing in life long learning and self-education. High value to enlightenment, wisdom and loyalty to creating life long relationships with people for abundance in health and wealth.

Passion – intense emotion, excitement, boundless enthusiasm and just pure love. I will love and share the ebbs and the flows of my life.

Fitness – spiritually, mentally, physically, emotionally and socially fit; I condition to optimal well-being to accomplish all possibilities that I create.

Gratefulness/Joy – acknowledge life as it is and accept what is so. Sharing thanks, laughter and leaving my self and other inspired.

Rules to Success

Calling it – If I am not acting on my beliefs, commitments, and character, the opportunity is yours and mine.

Affirmation

• One of the most important sales of all, in any part of your life, is selling you to you! (Blair Singer)
• I am better today then yesterday and great tomorrow
• Contribute to society
• Transform society through health and fitness
• Believe in yourself, if you don't, no one else will 
• Be honest with self and others
• Be proactive and not reactive
• Be authentic
• Be patient
• Be present
• Take the time and enjoy watching things in my life grow and evolve
• Document my dreams and share them with the world
• Give 110% at everything I do 
• Have Faith in self and believe in others
• Think before you say or do anything
• Find the source
• What does it mean?
• A key to success is playing to people’s strengths
• True communication is the response that you get.
• When its all said and done relationships is what its all about 
• I never lie because I don't fear anyone. You only lie when you're afraid.
• Change before you must
• I am great
• I am wonderful
• I am smart
• I am a money magnet
• I have more to give
• I have money and time to contribute
• "We either make ourselves miserable or we make ourselves strong. The amount of work is the same. -Carlos Castaneda
• "People value my teaching and are welling to pay for it" -Fadi Malouf
• "Profits are BETTER than wages" JIM ROHN
• "Money isn't everything, but it ranks right up there with Oxygen" -ZIG ZIGLAR
• "You can get anything you want out of life, as long as you help enough other people get what they want" -ZIG ZIGLAR
• "When you win the rat race, you're still a rat" Can't remember who
• "Whether you think you can, or think you can't, you're always right" Henry Ford
• "If a man empties his purse into his head, no one can take it from him" BENJAMIN FRANKLIN
• "I'm not BIG on history, but I'm BIG on making history!"KETAN V. HIRANI 
• "To have something you've never had, you've got to do something you've never done!" -UNKNOWN
• "Make every day count, rather than count every day!" -KETAN V. HIRANI
• Readers are leaders
• No income becomes a bad out comes -Robert Allen
• Long after what you said or did, they will remember how you made them feel.
• It's true... my dream is beyond me! My purpose and the people in my life will lead me to that dream -Fadi Malouf
• "No matter what your past has been, you have a spotless future". -Unknown
• Feel the burn and be accomplished

Money, Fitness & Motivition

Today's executive questions...

This article inspired by Shari Fitness lead me to these findings.

The Economics of Your Health and Fitness

“Procrastination gives Way to Consequences” – Winston Churchill. These words apply to so many aspects of life, however, when you apply these words to your overall health and fitness, they have a lot of meaning and truth to them. Read this article...

What's the biggest excuse today for NOT exercising and eating heathy?

Is it your spouse and/or network of friends and family?

Is it time and schedule?

Is it procrastination?

Is it knowledge of what, how and when?

Is it the economy?

Is it your finances?

MOTIVATION.....




TIME......



Some of you may ask what do these videos have to do with health and fitness or why? For now, I'll let you answer that your self. Please leave your thoughts and comments down below.

Atlanta Personal Trainer and Life Coach

Amazing Gymnast

Amazing Gymnast Performance!!! brought to you by VideoBash.com

Atlanta Personal Trainer Workout Ideas

Can there be anything that has a greater affect our own happiness than just how well we experience physically? Physical exercise along with proper diet can play a essential part in our feelings as well as your sense of well-being.

Workout is all about protecting your body-well tuned. A well-tuned human body can handle everything greater, including anything that is happening within your own system at a microscopic level. When a person’s body is satisfied, same with a person’s countenance.

Nutrition is actually on getting the perfect ingredients to your system in order to cook up perfect health. If money are not able to get happiness, health and fitness can. .. or perhaps at least, it will also help an individual prevent unhappiness.

Both workout and good healthy eating plan help you look and feel energized, which is a key aspect in determination, in extroversion, it sense positive and in so many some other key indicators of contentment. Pleasure is definitely about much more in comparison with health, however health and fitness mustn’t be overlooked.

Atlanta Personal Trainer Health and fitness tips to increased strength as well as decreased stress:

Personal Trainer Fitness Tip #1:

Eat lean proteins every 3 hours! Proteins major function: Improve and maintain healthy muscle mass. Which in-turn will help improve your fat burning capacity to help in burning excess fat. Excellent resources: Egg Whites, Chicken Breast, Sirloin Lean Steak, Lean Ground Turkey, Fresh Fish, Protein Shakes.

Personal Trainer Fitness Tip #2:

Walk There are many benefits to be gained from walking. There are many advantages to be obtained through strolling. These can include more energy, greater as well as more satisfying sleep, tougher leg muscles, lower body fat, higher metabolic rate, and reduce stress! Everyday for 20-30 minutes with a brisk walk. Ideally first thing in the a . m .!

Personal Trainer Fitness Suggestion #3:

Stretch, Stretch out, Stretch. At any time, but at least once a day a single week ahead of the wedding. Increases flexibility, reduces stress, enhance coordination, increase blood circulation and it feels great, just to name a several benefits. Hold each and every stretch for a minimum of 10-30 secs, repeat 2-3 times.

Personal Trainer Fitness Suggestion #4:

Prevent simple carbohydrates! Their quick intake increases the chances of sugar converting to fat! Refrain from food items such as: Bagels, pies, cakes, potato chips, many ready-to-eat cereals, white pasta, white bread, juice drinks with added sugar, alcohol, candy, soda pop, and syrup!

Personal Trainer Fitness Suggestion #5:

Drink a lot of fresh, clean water. Yes, I’m sure you have possibly heard this one again and again. There is however a reason for that - it’s that essential! It will help in extra fat elimination, detoxifies the liver and kidneys, and carries away waste material from the body. It is suggested for best benefits to take eight 10-ounce glasses of water every day.

At this time there you have it, 5 best fitness steps from an Atlanta Personal Trainer. Following these tips should help you become both healthier and happier. Are they simple? No, especially not having billions involving bucks of marketing informing us we can take in potato chips and soda pop, and pressure through all edges to cram more things in to the hours some of us might somewhat be exercising. Do what you can. Any kind of improvement is actually better than none, right?

Check this out: Atlanta Personal Trainer

Ultimate Upper Body Workout

This is week 2 of 8 for strength training. We're applying a 2 day split 4 days a week, one upper and one lower double time! In between day's we swim, cardio, yoga or rest. I recommend training a minimum of 2 days on and never more then 1 day off. Today's workout is heavy and we get to max out on the bench press. Enjoy!

** Super Set (no rest between sets)

Warm Up: Core & Chest

• Elliptical                                                 5 minutes
• Decline Full Set Ups                              3 sets 25 reps
• Flat Barbell Bench Press                        3 sets 10, 8, 6 reps

Round 1: Strength Chest

• Flat Barbell Bench Press                        3 sets  4, 2, 1 reps
• Shoulder Rotation                                  3 sets 10 reps

Round 2: Power Back

• Weighted Pull Ups                                4 sets 8, 6, 4, 2 reps

Round 3: Multi-Join Movement

• Clean & Press                                       4 sets 10, 8, 6, 4, 2 reps

Round 4: Blast Biceps

• Heavy Straight Bar Curls                      3 sets 10 reps
• Heavy Rope Push downs                      3 sets 10 reps  

Conditioning: Short Explosive Speed

• 40 Yard Sprints                                     10 - 12 Sprints 50% to 80% of Max

Cool Down: 5 Minute Stretch

• Hamstring
• Inter Thigh
• Lower Back
• Chest
• Shoulder
• Biceps

Try adding a high protein healthy Chili recipe to for extra energy in your workouts! Next blog....


Please leave your comments and/or request blow!

Training Location: 2505 Newpoint Parkway NE
Lawrenceville Ga, 30043

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Personal Training Services from Fadi visit: www.BodyByFadi.com