Sleep for weight loss

Aug 18th, 2014No Comments

sleep for tampa weight loss

Are you snacking more and sleeping less?

People who get less sleep are more likely to be overweight. A new study may explain why. Researchers studied women and men who slept less than 5 hours a night, and found these individuals consumed 220 more calories from snacks throughout the day, than when they slept for at least 8 hours.

What to do? Get more sleep :) And most importantly, keep high-calorie, high-carb snacks like chips, pretzels, muffins, cookies and candy out of reach.

Control Weight Loss Poll

Jun 19th, 2014No Comments

june thursday poll control weight loss tampa Weight loss got you confused?

If you are like the many Americans out there who are continuously battling to keep the weight at bay, you know it is certainly no walk in the park.

We want to hear your vote on today’s poll question:


What keeps most people from controlling their weight?

Thank you for voting
You have already voted on this poll!
Please select an option!

4 Hidden Reasons Why You Can’t Lose Weight

Jun 1st, 2014No Comments

weight loss plateau hidden factors genetix program tampa lose weightAre you among the frustrated contingent who have been working hard to lose weight but seem to have hit an unbreachable wall? If so, don’t lose hope. There could be hidden factors at play that are getting in the way of you reaching your goals. Read on to find out if any of these could be the culprit in your weight loss plateau.

1. Low-calorie vs. nutrition-focused diet

“All calories are not created equal.” If you choose low-calorie, processed foods instead of nutrient-dense foods you could be sabotaging your weight loss efforts and undermining your health in the process. Whole foods will provide your body with what it needs and help the needle on the scale start moving in the downward direction again.

2. Blood sugar imbalance

Carbohydrates are converted into glucose (sugar)  in the body. When too much glucose is present, the body turns the excess glucose into FAT. Overconsumption of carbohydrates also causes a “sugar high”, which is inevitably followed by a crash. The crash turns into rebound carbohydrate cravings and the vicious cycle keeps the body perpetually off balance.

The way to combat this cycle is to eliminate simple carbohydrates like white sugar and white flour, and instead eat a balance of complex carbohydrates—vegetables, whole grains and legumes—along with an adequate amount of protein and even some healthy fats.

3. Hormones! Hormones! Hormones!

When your hormones are out of whack—and so many of ours are due to stress, lack of sleep, poor diet, and aging—it will throw you off your weight loss game faster than you can say cortisol. Prolonged physical and/or emotional stress leads to increased cortisol production, which causes the body to store excess fat around the belly (No!) and slows down the metabolism (double whammy).

Estrogen and testosterone imbalances both can make it almost impossible to lose weight despite your best efforts. Have your doctor check your hormone levels to make sure you aren’t being tripped up by your own endocrine system.

4. Not enough sleep

A study published in Sleep Medicine Reviews showed that even partial sleep loss leads to a deregulation of appetite control and can even increase your risk for obesity and diabetes.1

Sleep deprivation affects leptin and ghrelin levels. (Again with the hormones!) Leptin is responsible for telling your body to stop eating while ghrelin, which is produced in the stomach, does the opposite; ghrelin stimulates hunger. Lack of sleep tends to increase ghrelin, which stimulates the appetite. Make sure to get adequate rest to help keep your appetite under control.

If you suspect that one or more of these hidden factors are hampering your weight loss efforts, talk to your doctor or your weight loss coach for help with eliminating these weight loss stumbling blocks.

At Genetix Program, our team of doctors, certified coaches/trainers and nutritionists can help you make healthier lifestyle choices through daily phone coaching. You can do it and we can help!

Get Swimsuit-Ready in 10 Weeks

Jun 1st, 2014No Comments

swimsuit ready 10 weeks genetix program weight loss fitness tampa

Click here to download a printable version of the plan.


  • 150 jumping jacks
  • 50 crunches
  • 20 tricep dips
  • 15 squats
  • 20 lunges (each leg)
  • 70 Russian twists
  • 20 standing calf raises
  • 5 push-ups
  • 30-second plank
  • 10 lunge split jumps



  • 60 jumping jacks
  • 50 vertical leg crunches
  • 20 sit-ups
  • 15 tricep dips
  • 20 squats
  • 10 lunges (each leg)
  • 15 leg lifts (each leg)
  • 50 bicycles
  • 15 wall push-ups
  • 40 Russian twists



  • 90 jumping jacks
  • 20 tricep dips
  • 10 sit-ups
  • 30 bird-dogs
  • 30-second plank
  • 30 squats
  • 40 crunches
  • 10 oblique crunches (each side)
  • 20 standing calf raises



  • 100 jumping jacks
  • 25 vertical leg crunches
  • 20 squats
  • 20 wall push-ups
  • 50 Russian twists
  • 15-second side plank (each side)
  • 10 lunge split jumps
  • 5 jump squats
  • 40 high knees



  • 40 crunches
  • 20 triceps dips
  • 10 sit-ups
  • 10 tricep dips
  • 20 side lunges (each side)
  • 15 incline push-ups
  • 10 oblique crunches (each side)
  • 30 butt kickers
  • 5 jump squats
  • 15 jackknife sit-ups



  • 50 jumping jacks
  • 20 squats
  • 100 Russian twists
  • 5 kneeling push-ups
  • 1-minute downward dog
  • 15 jackknife sit-ups
  • 10 lunges (each leg)
  • 10 side lunges (each side)
  • 20 bird-dogs
  • 20 inner thigh lifts (each leg)



  • 45 jumping jacks
  • 15 squats
  • 5 jump squats
  • 50 Russian twists
  • 30-second plank
  • 10 standing calf raises
  • 5 kneeling push-ups
  • 30-second superman
  • 10 lunges (each leg)
  • 40 crunches



  1.  1 min. run, 2 min. walk (7x)
  2.  2 min. run, 2 min. walk (5x)
  3.  3 min. run, 2 min. walk (4x)
  4.  5 min. run, 2 min. walk (3x)
  5.  6 min. run, 90 sec. walk (3x)
  6.  8 min. run, 90 sec. walk (2x)
  7.  10 min. run, 90 sec. walk (2x)
  8.  12 min. run, 1 min. walk (2x)
  9.  8 min. run, 1 min. walk, 15 min. run, 1 min. walk
  10.  20 min. run continuously

*Do the cardio portion 1 or 2x a week

Healthy Herb-Crusted Chicken Recipe

May 21st, 2014No Comments

healthy recipe herb-crusted chicken genetix weight loss tampaServes 6
158 calories per portion


  • 6, 4-ounce boneless skinless chicken breasts (I cut the breasts I get from the store in half)
  • 2 tablespoons chopped, fresh rosemary
  • 2 tablespoons chopped, fresh thyme
  • 6 sage leaves, chopped
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon ground black pepper
  • 1 tablespoon olive oil

healthy recipe herb-crusted chicken genetix weight loss tampa


  1. Flatten the chicken breasts to about ¼ inch thick using a meat mallet. I always place the chicken in between two pieces of plastic wrap for easy clean-up.
  2. Combine the rosemary, thyme, sage, garlic powder, sea salt, and black pepper in a small bowl. Sprinkle both sides of each piece of chicken with an even amount of the mixture and set aside.
  3. Heat a large skillet over medium-high heat. Once heated, add the olive oil and swirl to coat. Cook each chicken breast for 5 to 6 minutes on each side or until done. Serve with a lemon wedge.

This is a great, easy way to use up fresh herbs, so just use whatever you have on hand!


Calories per serving:158
Fat: 5.3g
Saturated Fat: 0.9g
Protein: 26g
Carbohydrates: 0.4g
Sodium: 100mg

Source: Genetix Program Coach, Jenny Kirkpatrick

healthy recipe herb-crusted chicken genetix weight loss tampa

Eat Like A Woman; Lose Weight

May 20th, 2014No Comments

eat like a woman lose weight genetix program tampaWomen are different than men. We know that. But beyond the obvious physical differences, did you know that women process food differently than men? Women also produce hormones differently than men, which affects how we store fat and lose weight.

Any woman who has tried to lose weight with a male counterpoint can tell you how frustrating it is to watch their partner seem to shed pounds with ease while she works just as hard with much slower results. According to Staness Jonekos, author of “Eat Like a Woman“, this is at least partly due to the fact that women naturally make more cortisol, a hormone that is associated with increased belly fat.

Using gender-based data to identify weight-loss problems women encounter, Jonekos worked with Dr. Marjorie Jenkins, a sex and gender expert at the Laura W. Bush Institute of Women’s Health, to find ways for women to rework their nutrition for better physical and emotional well-being.

Jonekos says that women make less serotonin than men, so they’re two to three times more likely to suffer from depression. On top of that, tryptophan, which synthesizes serotonin, is absorbed better by men than women.

And the hits keep coming! Jonekos adds that women make more fat than men, are born with more fat, and women’s fat cells are five times larger than a man’s. Women store fat differently and digest fat differently.

Women even digest carbs and fats before their metabolism gets to proteins. And, because of their deeper limbic systems, women are more often emotional eaters.

All of this seems to add up to an unfairly stacked weight loss deck, but there are some things women can do to help beat our biology:

  • Get exercise and activity daily. Even walking a dog or standing up at your desk are said to help burn calories.

  • Eat low- to medium-glycemic carbs. A piece of whole wheat toast, oatmeal, or quinoa can balance blood sugar.

  • Eat eggs and poultry to boost serotonin instead of reaching for a sugary treat. These are high in tryptophan, which synthesizes serotonin (mood booster).

  • Eat dark chocolate!! 70% cocoa has lots of health benefits—anti-inflammatory, anti-diabetic, reduces stress hormones, and more!

For more tips on how to work with your own body chemistry to increase your weight loss results ask your Genetix Program Coach. Our team of doctors, certified coaches/trainers and nutritionists can help you make healthier lifestyle choices through daily phone coaching. You can do it and we can help!

Husband and wife weight loss team

May 20th, 2014No Comments

weight loss testimonial couple husband wife genetix program tampa coach This husband and wife have lost a total of 67 pounds together!

Jennifer started on her weight loss journey after injuring herself and realizing that she wouldn’t be able to work out for a significant amount of time. She was already not comfortable with the number on her scale and was especially discouraged considering that the holidays were approaching. She sought the help of Genetix Program to teach her about nutrition so that she could live a healthier lifestyle and lose weight the right way.

In the process of losing weight she managed to reach Platinum level in the Humana Vitality wellness and rewards program through her company, and had her wellness story highlighted in the company newsletter.

Jennifer’s health Coach, Marg Short, taught her how to eat a proper balance of fruits, vegetables, breads, protein, nuts, and fats. She loved that she could eat all of those foods (including fruits and breads!) and still lose weight.

Jennifer lost 27 pounds in four months and is still going strong. She’s proud of her husband, Chris, for jumping on board to help her live a healthy lifestyle.

Chris joined Genetix Program after he saw Jennifer starting to have success and he has had great success of his own—40 pounds in three months!

Before starting with Genetix, he was unaware that he suffered from hypoglycemia. He learned that he needed to eat several smaller meals throughout the day, instead of the three big ones he had been eating, to avoid shakiness, dizziness, sweating and hunger.

Through making those changes on his weight loss journey he was able to sleep better and actually found that he had no idea what to do with all his newfound extra energy!

He has been on the maintenance program for the last two months and is enjoying that he can eat all the foods he wants while still taking care of himself.

Congratulations to this husband and wife team for choosing to live a healthier life together. Great work!

Diets rich in antioxidant resveratrol fail to reduce deaths, heart disease or cancer

May 13th, 2014No Comments

051314_resveratrol genetix program weight loss news tampaClick here for full story

Research has recently shown that, despite all of the hype, diets rich in antioxidant Resveratrol fail to reduce deaths, heart disease or cancer.

Source: Johns Hopkins Medicine
Summary: A study of Italians who consume a diet rich in resveratrol — the compound found in red wine, dark chocolate and berries — finds they live no longer than and are just as likely to develop cardiovascular disease or cancer as those who eat or drink smaller amounts of the antioxidant.

26.8 pound weight loss in just 8 weeks!

May 13th, 2014No Comments

051314_testimonial coach marg short success story weight loss genetix program tampaHi, I’m a reverend. Even though my work with my parishioners and my other work keeps me very busy, I have lost 26.8 pounds in just 8 weeks. My start date was 3/19/2014  and I’m still going strong!

My journey with Genetix Program has been exciting. I have traveled and still lost weight while having fun. My coach, Marg, is tough but fun, and always real.

This has been a life-changing experience. My sleep and energy have both improved for the better. I have so much energy now and I love it.



Healthy Snack — Baked Mozzarella Bites

May 7th, 2014No Comments

baked mozzarella bites genetix program healthy recipes snackServes 4   —    Recommended Serving: 3 mozzarella bites and 1 tablespoon sauce
91 calories per portion


  • 1/3 cup panko (Japanese breadcrumbs)
  • 3 (1-ounce) sticks part-skim mozzarella string cheese
  • 3 tablespoons egg substitute
  • Cooking spray
  • 1/4 cup lower-sodium marinara sauce (such as McCutcheons)


  1. Preheat oven to 425°.
  2. Heat a medium skillet over medium heat. Add 1/3 cup panko to pan, and cook for 2 minutes or until toasted, stirring frequently. Remove from heat, and place the panko in a shallow dish.
  3. Cut mozzarella sticks into 1-inch pieces. Working with one piece at a time, dip cheese in egg substitute; dredge in panko. Place cheese on a baking sheet coated with cooking spray. Bake at 425° for 3 minutes or until the cheese is softened and thoroughly heated.
  4. Pour the marinara sauce into a microwave-safe bowl. Microwave at HIGH 1 minute or until thoroughly heated, stirring after 30 seconds. Serve with mozzarella pieces.


Calories per serving:91
Fat: 5.1g
Saturated Fat: 2.8g
Protein: 7.2g
Carbohydrates: 6.7g
Sodium: 162mg
Sugar: 0.6g
Fiber: 0.1g


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