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Low-Carb Alcohol Choices: Fact or Fiction

by Gale Bernhardt , Home Page Feed, Nutrition

Let’s cut to the chase, alcohol plays a big role in your weight.

People that want to follow a low-carb diet are often told to drink red wine or spirits (vodka, whiskey, rum, bourbon or tequila) and soda water instead of beer. They are told to drink wine and spirits because beer has so many carbs. Let’s look at this party question a little closer.

Low-Carb Alcohol Choices

A good place to start is to take a look at the nutrient profile of beer. A single bottle of craft brew, Odell’s 90 Shilling, contains 160 calories, 0 grams of fat, 0…Read More »

How to Beat Heat Illness

by Gale Bernhardt , Home Page Feed, News & Media

As temperatures rise and you get involved in outdoor activity, your body takes action to keep cool – you sweat. As sweat evaporates off of your skin, it is this mechanism that creates a cooling effect. This cooling effect helps keep your body, and all the internal organs, within a fairly narrow temperature range.

Sometimes, when the temperature and humidity gets high or when you spend a lot of time in the heat, the body’s cooling mechanisms can’t keep up. In the best case you feel hot and look for a place to escape from the heat. The worst case…Read More »

Do You Need a Sports Drink As Summer Heats Up?

by Gale Bernhardt , Home Page Feed, Nutrition

If you are a person interested in losing some weight, would you think it’s a good idea to mix up a glass of sugar water and drink it to quench your thirst? Of course not.

I’m certain you are thinking, “That’s ridiculous! One of the easiest ways to add unwanted inches to your waistline is to drink sugar water.”

That is precisely what a sport drink is: sugar water.

Unfortunately, many people have the misunderstanding that sport drinks are necessary for survival in hot weather or when any kind of physical activity is taking place. For the majority of people, most of…Read More »

Mother’s Day Breakfast: Sausage, Egg Whites and Greens

by Gale Bernhardt , Home Page Feed, Nutrition, Recipes

This prep-ahead breakfast bake is perfect for Mother’s Day brunch. All of the prep work can be done the day before, which allows more time to enjoy activities with mom.

The first time that my husband Del was doing the preparation for this breakfast bake I have to admit I turned up my nose. I had a bad attitude about eating leeks for breakfast. Somehow leeks didn’t seem like breakfast food. I am happy to admit that this dish is now one of my favorites. I think it’s good for breakfast, lunch or dinner. It saves well in the fridge,…Read More »

5 Great Mother’s Day Gift Ideas

by Gale Bernhardt , Fitness Tips, Home Page Feed

Skip crowded malls and long lines this Mother’s Day. Instead take mom outside. For most moms, the best gift you can give is your time.

If you’re looking for Mother’s Day gifts and activities that your Fat-Burning mom would love—and can help the family stay healthy too—then take a look at these five ideas.

Nursery Plants or Seeds

Get mom some greenery. It doesn’t matter whether mom loves flowers or a vegetable garden, both types of plants work. It also doesn’t matter whether you buy her favorite plant in a seed form or as a bedding plant. If you do go with…Read More »

Ask Coach Gale: What are Miracle Intervals?

by Gale Bernhardt , Fitness Tips, Home Page Feed

Let’s clear up the confusion once and for all about the difference between Miracle Intervals and HIIT (High Intensity Interval Training).

What Are Miracle Intervals?

Miracle Intervals

Miracle Intervals are fast bouts of exercise (anything from 10 to typically 45 seconds long) with very long recovery intervals (2 to 5 minutes). The speed can range from a gentle acceleration to all-out sprints for the very fit folks. The mistake most people make is not allowing enough recovery – enough time and/or low enough intensity.

These powerful little intervals don’t seem that they could do much, but research shows they improve fitness and insulin…Read More »

Gale Shares How to Lose Fat on iHeart Radio

by Fat-Burning Machine , Home Page Feed, News & Media

Ditching the idea about low-fat, low-calorie diets is hard. Gale Bernhardt explains how to leave these habits behind to lose fat and gain energy with host Melanie Young on the April 18, 2016 iHeart Radio episode of Fearless, Fabulous You.

Diet alone can help people shed excess weight, but when combined with smart exercise – Miracle Intervals – the results are even better. Watch this episode to learn more.

Note: Gale is the second guest on the broadcast, following Dr. Alison Kay.

 …Read More »

Metabolism-Boosting Meal in 30 Minutes

by Gale Bernhardt , Home Page Feed, Nutrition, Recipes

At the end of a busy day, I want to eat a healthy meal – and I don’t want to spend two hours preparing it. By keeping carbohydrates restricted at dinner time, as you’ve learned in the book, I can boost my body’s Fat-Burning metabolism. My go-to dinner is Gale’s Health Salad and Easy Oven Salmon. I use the easy salad dressing found in the Health Salad recipe or Danielle’s fantastic Lemon Dressing.

Give it a try and let me your favorite seasoning to use on the salmon. Do you have a favorite Fat-Burning Machine recipe? Send it our way;…Read More »

Mike Shares With Fox 32 Chicago the Nitty Gritty on Weight Loss

by Fat-Burning Machine , Home Page Feed, News & Media

Fox 32 Chicago interviews Mike about the easy, practical Fat-Burning Machine weight loss plan that changed his life. He talks about Miracle Intervals and how short bouts of speed with generous rest can have a big impact on your weight loss plan. He also talks about eating fat – healthy fat – so that you can lose weight the healthy way. His mom, Jan, was in the audience and she’s lost 67 pounds!

Watch the video below, or click here to visit the Fox 32 Chicago post.

…Read More »

Spring into Fitness With This 30-minute Circuit

by Gale Bernhardt , Fitness Tips, Home Page Feed

No time to exercise is a thing of the past.

When you’re pinched for time and want a combination of cardio and strength work in one session, try this circuit that can be done right from your front door in about 30 minutes.

5 minutes – Warm-up walk at a comfortable, yet brisk pace.

1-2 minutes – Find a curb or stair that you can use to do 12 step-up movements with each leg. Place your left foot on the curb or stair. Keep your toes pointing straight ahead with your knee and hip aligned with your foot, then…Read More »

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