Do you really want to be fit? Do you ever give up what you want MOST for what you want NOW? Think about it…
If what you want most is to lose the weight—once and for all—but then you give in and order pizza for dinner, you’ve just given up what you want MOST (a healthier, leaner body) for what you wanted NOW (convenient and comforting food). It’s worth thinking about.
Are your actions congruent with your goals? This is true of any goal, it’s not limited to your fitness journey. If you wanted to write a book, you’d better make time to sit down and type. And if you wanted to travel the globe, you’d better have a passport. For those of you wanting to run a marathon, you’d better start training. If you want your kids to live a healthy life, you’d better model it for them.
If your actions don’t support your goal, then you’ll never accomplish it, and maybe you didn’t really want it. Your actions will always dictate your results.
If lifetime fitness is something that you really want, take the action to reach out to me to get started on a fitness plan that will give you the opportunity to do what’s hard now, to achieve the body that you really want.
We’re here to help you. If you’re working out but not seeing any results, Contact us today! We’ll help you get into the best shape of your life.
How to Lose Weight Fast!
Losing weight can be difficult, there’s no getting around that. One of the difficulties is knowing how to go about it. There is so much conflicting information out there that it can become confusing. I believe the best way to lose weight quickly is to follow a steady, manageable plan.
1. DRINK PLENTY OF WATER
This one may seem obvious, but it’s important to drink lots of water throughout the day. Not only will it keep you hydrated and full of energy, it can also help you lose weight. Water acts as an appetite suppressant. It keeps your muscles fed with nutrients and oxygen, and cleanses the body of waste. Try to drink at least half your bodyweight in ounces for optimal hydration.
2. INCREASE CALORIE OUTPUT THROUGH EXERCISE
Even if you’re eating healthily, it’s unlikely you’ll be able to lose weight quickly without additional exercise. Working out will make you look and feel better. Once you start looking and feeling better, it gets a lot easier to improve your diet. When it comes to choosing what type of exercise you do, the most important thing is that it’s something you will stick to.
3. DON’T CUT OUT ALL OF ANY SINGLE FOOD GROUP
The best way to reduce weight and maintain the weight loss is by simply eating a balanced and healthy diet. If you do cut out foods, you need to make sure your diet is still balanced. It’s important you are getting the nutrients your body needs from other sources. The likelihood is that the more simple carbs you eat, the more you’ll end up eating overall. When you consume fewer calories, your body can go to your fat reserves for energy, rather than just burning off the food you’ve eaten.
4. DECREASE CALORIE INPUT THROUGH DIET CHANGES
A common pitfall that many people experience when trying to lose weight is that as they start exercising more. This makes them feel like they need to eat more to keep their energy levels up and consequently fail to see results. Instead, we recommend adapting your diet to get the most out of your calories. All foods have different energy densities. Foods like fruits, vegetables and whole grains have low energy density, which means you will get fuller faster when eating these than you would high energy density foods. Consuming the same amount of calories as you are now (or fewer if possible), but getting more nutritional value from them will help you feel fuller for longer and lose weight more quickly as a result.
5. ACHIEVE A CONSISTENT CALORIE DEFICIT
Essentially, losing weight comes down to achieving a consistent calorie deficit. That is, you need to burn more calories than you consume. If you eat 2,500 calories in a day – the recommended daily amount for a man, although of course this amount can vary wildly depending on your height, weight and frame – and burn 3,000, you are in a calorie deficit. The fastest way to lose weight is by improving your diet and upping your exercise game to achieve a calorie deficit.
One final tip I’ll stress is that you need to give your body time to lose weight. Don’t expect immediate extreme results, but do expect that you’ll see results fairly soon after beginning to focus on exercise and diet.
I promise that if you throw yourself into cardio, weight training and healthy eating, you will see your body and wellbeing improving, and the numbers moving in the right direction. Need a personal trainer? Call us today (505) 261-1253.
Best Foods for Weight Loss
Losing weight isn’t all about exercise, what you eat is equally important. Increasing your intake of fruit, veggies, grains, and nuts is essential when trying to lose weight. This will help prevent cravings and keep you full all day long. Here is a list of some of the best foods for weight loss.
A) Strawberries, Cucumbers, Nuts, and Beans
1. Strawberries – Strawberries are an excellent food to eat when trying to lose weight, because there are only 49 calories per one cup of strawberries. They are also loaded with Vitamin C, fiber, calcium, magnesium, and potassium.
2. Cucumbers – Cucumbers are low in calories, high in fiber and can be used as a low-calorie topping for many dishes.
3. Nuts – Nuts are a good healthy snack alternative to help boost weight loss and improve cholesterol.
4. Beans – Beans are not only a great source of fiber, but they also help up your total protein intake.
B) Blueberries, Pears, Oatmeal, and Celery
5. Blueberries – Blueberries are a great source of fiber and antioxidants. They also aid in lowering cholesterol.
6. Pears – Pears are great for offering a sweet burst of energy in an easily digestible snack.
7. Oatmeal – Oatmeal is very high in fiber and a perfect addition to anyone’s diet who is trying to shed some pounds.
8. Celery – Celery is essentially all water and fiber- two things that fill you up quickly. Celery also only contains about 6 calories per stalk. Dip them in a serving of peanut butter or hummus for a healthy snack.
c) Broccoli, Apples, Lentils, and Mushrooms
9. Broccoli – Broccoli is a great weight loss food because it is low in calories, and packed with essential nutrients and fiber, which contribute to satiety.
10. Apples – Adding apples into your daily meal plan can result in losing weight due to all the extra added fiber.
11. Lentils – Lentils are great for weight loss due to their high protein and fiber content.
12. Mushrooms- Mushrooms are great for weight loss because they are low in calories and provide a good source of fiber and other nutrients.
For more tips on the best foods for weight loss, burning body fat, eating healthy, weight training, health and wellness, or if you’re frustrated with your current level of fitness and have been thinking about hiring a personal trainer, contact us.
How to Lose Weight While Traveling
There’s no doubt about it — the holidays can seriously throw off months of good eating and fitness habits. Throw holiday travel into the mix, and keeping up with your healthy routine can feel downright hopeless. Of course, there are things you can do to prevent your travel schedule from overtaking your desire to stay on track during the holidays. Here’s how to lose weight while traveling, whether you’re visiting family or escaping for a much-needed vacation.
Step 1 Get Enough Rest
Get enough rest. You may be prone to snack when you’re tired, so prevent this by getting enough sleep. Stop at a motel to rest when you’re traveling by car. Bring a neck pillow and portable music player to help you sleep on an airplane. Once you get to your destination, continue to work in enough time to get the sleep you need.
Step 2 Schedule Time For Exercise
Schedule time for exercise. Whether you are on vacation or a business trip, block out time in your day to get some type of exercise. If you’re staying in a hotel with a fitness room or pool, use it for your workout. Otherwise, devote some time to walking or jogging or plan leisure activities that involve some kind of physical activity. If you are going to go sightseeing, Fodor’s Travel Guide advises to do it on foot.
Step 3 Bring Healthy Snacks and Bottled Water
Bring healthy snacks and bottled water with you while traveling. This will prevent you from stopping for fast food when you’re traveling in a car. It will help you resist temptation if you are traveling in a plane on which calorie-laden snacks like cookies and pretzels are being served.
Step 4 Select Foods Carefully
Select foods carefully. You will most likely be eating restaurant meals when you are traveling. Make healthy choices, like salads with no dressing, lean meats and vegetable dishes without heavy sauces. Eat healthy snacks like fruit and nuts in between your meals so you won’t be tempted to buy high-calorie snacks. If your hotel has a microwave, try to dine in when possible.
Step 5 Walk Around As Much As Possible
Walk around as much as possible. Make frequent rest stops when traveling by car. Get out and walk around the area for several minutes to stretch your legs and get your blood flowing. You can also walk on an airplane. Get up once or twice and walk up and down the aisle.
Don’t completely deprive yourself when traveling. You can indulge a bit and still lose weight if you adopt an either/or attitude. For more tips on how to lose weight while traveling, weight loss, burning fat, eating healthy, weight lifting, health and wellness, or if you’re frustrated with your current level of fitness and have been thinking about hiring a personal trainer, contact us.
Ways to Eliminate Food Cravings
Food cravings can be your worst enemy when you’re trying to lose weight. These are intense or uncontrollable desires for specific foods, stronger than normal hunger. The types of foods that people crave are highly variable, but these are often processed junk foods that are high in sugar. Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.
1. Start your day with a good breakfast
Two new studies present a pretty compelling case about eating a good breakfast as a way to eliminate food cravings throughout the day. For many of my personal training clients that good breakfast consists of oatmeal. The healthy fats in oatmeal trigger the production of satiety hormones in the body, helping prevent cravings for up to 7 hours. Most oatmeals cook very quickly and provides you with lasting energy to start your day. That’s because a cup of cooked oatmeal supplies 6 grams of protein and 4 grams of fiber – two nutrients associated with satiety. Feeling full can keep you on track in terms of your weight-loss goals, so you won’t get hungry mid-morning and hurry to the pastry cart at work. Fiber also helps keep your digestive track functioning smoothly. Your cup of oatmeal contains 166 calories before any fruit or sweetener is added.
2. Avoid your craving hot spots
Can’t resist the soft pretzels when you smell them baking at the mall? Unconsciously snack from the pantry while you’re trying to decide what to make for dinner? The most effective mindfulness-based technique in controlling cravings is to simply break your usual habits. Walk on the opposite side of the pretzel shop at the mall (or better yet, avoid that wing altogether) and plan dinner at the office or even in the living room (you already know what’s in your fridge and pantry).
3. Drink Plenty of Water
Drinking water within the first few seconds of a craving can actually dissipate it all together, and wash it away. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away, because your body was actually just thirsty. Furthermore, drinking plenty of water may have many health benefits. In middle-aged and older people, drinking water before meals can reduce appetite and help with weight loss.
4. Don’t Go to the Supermarket Hungry
Grocery stores are probably the worst places to be when you are hungry or have food cravings. First, they give you easy access to pretty much any food you could think of. Second, supermarkets usually place the unhealthiest foods at eye level. The best way to eliminate food cravings from happening at the store is to shop only when you’ve recently eaten. Never – ever – go to the supermarket hungry.
5. Eat Complete Meals
If you’re eating fewer than 1,000 calories a day or restricting an entire food group (like carbs), you’re putting your body in prime craving mode. Even just three days of strict dieting decreases levels of the appetite-reducing hormone leptin by 22%. “Restrained eaters”—dieters who severely limit calories or certain foods—aren’t necessarily thinner than regular eaters. Restrained eaters are more likely to experience cravings and to overeat the “forbidden” food when given the chance. If you find yourself in need of a snack between meals, make sure it’s something healthy. Reach for whole foods, such as fruits, nuts, vegetables or seeds.
For more tips on ways to eliminate food cravings, lose weight, burn body fat, eat healthy, weight train, or if you’re frustrated with your current level of fitness and have been thinking about hiring a personal trainer, call us today (505) 261-1253.
Exercise to Feel Better
When we talk about the benefits of exercise, looking better gets the most attention. Burning off unwanted pounds is a great thing. But let’s not overlook a more immediate benefit of exercise, feeling better. While weight loss takes time and extended effort, all it takes is one workout to begin reaping the reward of a more energetic and capable body. Here are the top 3 ways that your body will feel better with exercise:
1) You’ll Have More Energy
How are your energy levels these days? (And I’m talking about natural energy, not energy manufactured by caffeine.)
Do your eyes pop open at the sound of your alarm? Then do you bounce through your day with a spring in your step? Or do you hit snooze half a dozen times before getting up and dragging through your day?
While you may not instantly feel like the Energizer Bunny, your energy levels will dramatically increase once you begin a consistent, challenging exercise routine.
How does spending energy create more energy? Your body rises up to meet the challenge for more energy by becoming stronger. Regular exercise increases energy levels and reduces fatigue.
2) You’ll Have Fewer Aches and Pains
When your life becomes sedentary (this means you are inactive for most of the day) then you’ll quickly find your body developing aches and pains.
You’ll feel it when you stand up, a throb in your back, creaking in your knees and stiffness in your legs. This is pain is due to underuse. Your body was meant to move!
Movement improves flexibility and range of motion, and releases natural pain-reducing endorphins. So with a regular exercise program, you’ll be moving smoother and with less pain than ever before.
3) You’ll Feel Happy and Confident
It’s hard to understand how 30 to 60 minutes a day spent on exercise is able to completely transform how you feel about yourself. But it does. Think back to the last time that you accomplished something. Maybe you performed well at work and received kudos from your boss, or you finished a project at home that took weeks of your time and concentration.
Do you remember how that accomplishment made you feel? You stood a little bit straighter, you smiled easily, and deep down you felt alive with excitement.
When challenging exercise becomes a regular part of your life, feelings of happiness and confidence also become a part of you. From now on I want you to forget the idea that exercise is nothing more than a means to achieving a slimmer body. Instead, look at exercise as a complete life enhancer.
For more tips on exercise, weight loss, burning fat, eating healthy, weight lifting, health and wellness, or if you’re frustrated with your current level of fitness and have been thinking about hiring a personal trainer, contact us.
Preventing You From Losing Fat?
When it comes to controversial foods, soy is king. Tofu, miso, and edamame just to name a few are all soy based products. If you are like most of the American population and follow what the government and food industry tell you, you probably still believe that soy has some health benefits. And you may think it’s a good idea to consume these products. After all, what could be bad about the innocent soy milk or tasteless tofu?
What is Soy Anyway?
Soy is a legume that is grown and highly chemically processed, even the “organic” versions. Virtually all soybeans grown today are genetically modified. Our body finds it difficult to digest these genetically modified foods, therefore, they are stored as body fat. I know, I know, red meat is bad. It contains too much fat which is bad for the heart and waistline right? Well not so fast my friend. This is so far-fetched and you think you may be following a healthy diet because you are consuming foods such as, tofu, soy milk, and the good ol’ tofurkey.
No!! You are not following a healthy diet because soy contains large amounts of biologically active compounds called isoflavones, which function as phytoestrogens. Plant-based compounds that can activate estrogen receptors in the human body. Which in turn, effectively raises your estrogen levels and therefore lowers your testosterone levels. Those hormones are in competition so more of one means less of the other. Messing up your estrogen levels has devastating effects for men and women.
Harmful to Men?
Improper balance of testosterone to estrogen in men can lead to a lower libido, fat accumulation around the waist, growth of the prostate and loss of energy, stamina and virility and even man boobs (gynecomastia).
Harmful to Women?
Having abnormally high levels of estrogen doesn’t mean you’ll be more of a woman. It could disrupt your periods, fertility and put you at risk for breast cancer.
In conclusion, soy is harmful to the body and could be the reason you are holding on to the body fat that you have been fighting so hard to lose. The isoflavones found in soy can activate and/or inhibit estrogen receptors in the body, which can disrupt the body’s normal function making it impossible for you to shed those extra pounds. For more information on weight training, getting in shape, or if you are frustrated with your current physique and looking to hire a personal trainer, call us today (505) 261-1253.
Workout Plan When You Have Limited Time!
1. Use The Big 3
Three simple exercises should be the baseline of your workout plan when you have limited time. If you devote 45 minutes three days a week to the big three, you can make some good physique changes to your body. Give each of your three major muscle groups its own dedicated day. One day for squats, another benches, and a third day for dead lifts. To save time cut down on all the extra workouts you are doing. Those eighteen sets of curls aren’t the most important for your gains. I’m not trying to diminish the value of auxiliary work, but for the sake of your time you can cut it out.
2. Don’t Leave the Squat Rack on Squat Day
On squat day, you don’t need to ever leave the rack. Change up your rep ranges to match whatever your goal maybe. When in doubt four sets of six seem to be a solid choice for all the major muscle groups. When your main movement is done, you continue to squat using variations for your secondary movements.
Front squats, wide stance, narrow, pauses, and whatever other variations you can think of. An additional 3 sets of any two of the previous mentioned movements and you have a recipe for making gains. You have limited time, so no need for running around to five different machines. Simple, effective, hard work.
3. Stay Basic when Benching
On your bench day, follow the same basic template. You should never have leave the bench. Vary your rep ranges to match what your goals are. Again four sets of six has always been a solid game plan. Following that up with some bench variations. Use some boards, bands, chains, pauses, close grips, wide grips, or whatever other favorite you might have for your secondary movement.
4. Commit to the Lift
On the third day of your training week, stick to the deadlift. Do them from the floor, from boxes, and various heights. You can do them with verse bands or even with chains if that’s what you like. You can do variations such as Romanians or snatch grips. Always vary your rep ranges based on your goals so you will have a quick effective workout.
After reading these tips I hope you understand that there is still some need to do isolation work, so don’t think that auxiliary work has no value. I am simply saying that you can still make gains on limited time sticking to the basic core lifts. I am also not telling you that a full body workout wouldn’t work. Just from my experience and point of view, I would prefer to see people hit the big three on different days.
I feel like you can focus on moving more weight when given its own day, therefore making more gains. Don’t use time as an excuse. You can make gains, improve your body, and feel better about yourself with even limited time. For more information on a workout plan when you have limited time, changing your physique, losing weight, and living a healthier lifestyle, or if you’re looking to hire a personal trainer, call us today (505) 261-1253
6 Tips to Help You Get In Shape For the Summer!
When you’re on the go and haven’t taken the time to prepare a meal, drink a protein shake. Protein shakes are a quick and easy way to get nutrients into your body. And the key word here is “easy”. When I work with a client on nutrition management, I always keep things as simple as possible. This makes it more likely for you to stay on track and not be tempted to eat junk just because you didn’t get a chance to prepare a meal. Just one of my little tricks to help you get in shape fast.
2. Don’t Cut Out The Egg Yolks
For a long time it’s been a fad for fitness athletes trying to get in shape to eat a ton of egg whites, but to omit the egg yolks. This is one of the biggest mistakes you can make when you’re trying to get lean. Egg yolks are just brimming with beneficial nutrients. Fat soluble vitamins, protein, and vitamin A, D, E and K to name just a few. The truth is, adding a little bit of fat to your diet slows down the digestive process and helps your body lose fat.
3. Eat More Fiber
Eating more fiber helps slow down digestion, thus keeping blood sugars more steady. Some high fiber foods include fruits, vegetables, legumes and whole grains. While losing weight and maintaining the weight loss is not easy, adding fiber is the key to keeping you satiated while dieting. Fiber is linked to having a lower body weight because whole grains are usually lower in calories than high-fat foods.
4. Cut Out Sugar
The quickest way to increase the number of fats cells on your body is by eating sugar and refined carbs. Eating a higher fat, higher protein, lower sugar and refined Carb diet will speed up your metabolism and curb your hunger. A healthy diet containing unprocessed foods like fresh fruit will give you plenty of sugar in its natural form for energy. The easiest way to cut refined sugar is to avoid highly processed foods. Simply avoiding common sources like sugary fruit yogurt, sweetened drinks, and, of course, desserts will reduce the added sugars in your diet by 75 percent.
The longer you’re awake the more likely you are to consume calories you don’t need, which can cause you to gain up to two pounds a week. Not only do you have more energy to take on the day after a good night’s sleep, but your body also burns more calories. Yale University did a recent study of two groups of people: one group was sleep deprived, and the other group got a full 8 hours rest each night. The amount of calories burned while at rest was five percent higher in the rested group than their sleep deprived counterparts. They also burned 20 percent more calories after a meal versus the sleep deprived group. When you don’t sleep enough, your cortisol levels rise. This is the stress hormone that is frequently associated with fat gain.
6. Hire Personal Trainer
If you were to visit a new, unfamiliar city, would you hire a tour guide? A personal Trainer can be looked at as a tour guide for your physique. They can help you individualize a strength training program to get in you shape. So if you want more tips to help you get in shape fast for summer or you’ve been frustrated with the results you’re seeing in the gym, a personal trainer may be just what you need. Let us help you take your fitness and weight loss goals to the next level. Need a personal trainer? Contact us.
Ab Exercises You Can Do at Home
You’re tired of the beer belly. You want your love handles gone. You dream of what it would be like to build sculpted abs. On top of being less than attractive, excess belly fat increases your risk of diabetes and heart disease. While your midsection is one of the most difficult areas of the body to trim and tone, it can be done! But it’s going to take some work. It would be nice to have some ab exercises to do in the comfort of your own home.
If your abs are completely hidden under an oversized belly, it takes more than just crunches to reveal toned muscle underneath. To burn off this extra layer of fat, you’ll need to increase the intensity and consistency of your workouts and follow a better diet. Get 30 to 60 minutes of challenging exercise five days each week. Contact us to make your workouts more effective.
In addition to your regular workouts, include an ab workout every other day. What should your ab-centric workout look like? Check out the exercises below to find what you should add to your ab routine to build those sculpted abs. Choose three to four of the following exercises and perform 15 to 20 reps of each.
One of the best ab workouts that also works your obliques (side muscles) and back is the bicycle. Lying on a mat, put your hands behind your head and gently support your head with your fingers. Lift your knees toward your chest and lift your shoulder blades up off the floor. Twist your body toward the right, bringing your right elbow toward your left knee as you extend your right leg out straight. Switch sides by bringing your left elbow toward your right knee and extending your left leg. Continue in this pedaling motion.
A classic exercise known for effectively toning abs, the crunch starts as you lie on your back, bend your knees, and keep your feet flat on the floor. Bend your elbows and cross your arms over your chest. Keeping your lower back on the floor, use your ab muscles to lift your head and shoulders off the floor. Hold for three seconds, lower back to the starting position, and repeat.
Targeting a tough area to tone—your lower abs—the reverse crunch is another great abdominal muscle workout. Lying on a mat, keep your arms at your sides with your palms facing down. Lift your knees up toward your chest until your knees are bent 90 degrees. Using your abs and avoiding a rocking motion, curl your hips and lower back up off the floor, lifting your legs toward the ceiling. Hold for several seconds and then lower your hips down. Repeat.
To do a trunk rotation, you’ll need a dumbbell or medicine ball. While sitting on the floor, hold the weight near your body, lean back slightly, and bend your knees so your heels touch the floor. Twist your body to the right, hold for a second, twist to the left, and then repeat, twisting to the right next.
Planks work your abs as well as your back. Lying face down on the floor, place your forearms on the floor. Lift your body up on your forearms and toes, keeping your elbows under your shoulders. Using your core muscles, hold yourself up for as long as you can until lowering to the floor. Practice your planks until you can hold yourself up for 60 seconds or longer.
Another exercise that works both your abs and back is the bird dog. In a kneeling position with your hands and knees on the floor, raise your left leg up behind you until it’s parallel to the floor. At the same time, lift your right arm up in front of your until it’s parallel to the floor as well. Hold for a second, lower your leg and arm back to starting position, lift your right leg and left arm, and repeat.
Remember that your diet plays a huge part in getting flat, sculpted abs. Cut out all the junk from your diet by eating wholesome, real foods and drink plenty of water.
Want flat abs faster? Contact us today and we’ll get you on the fast track. For more information on losing weight, ab exercises, or if you’re just frustrated with the results you’ve been seeing in the gym and are thinking about hiring a personal trainer, call us today (505) 261-1253.