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.
Get Fit With These 7 Tips
When you make your goal don’t expect to lose all your weight in one week. Depending on how much you want to lose, it will take several weeks or even months to get fit.
2. Weight loss and fitness are different for each person.
Each person needs their own personal workout regime based on what they can and can’t do. Working with a personal trainer and setting a regime up is the best thing you can do. A personal trainer will not only help you start a workout regime but can also help you properly workout in order to prevent injury.
3. Find a workout program and stick to it.
Finding a workout program you enjoy that also works for you is difficult. However, it’s even more difficult to stick to a program especially with so many programs out there. Sticking to a program is worth it and will prove to be very rewarding.
4. Start small then work up to harder workouts.
It might seem like a good idea to start out with heavy workouts thinking you will get fit faster. This however is a bad idea as it has an incredibly high risk of injury if you haven’t been working out. You can also burn yourself out on the idea of working out due to not getting results as fast as you want.
5. Don’t spend all day in the gym.
Despite what you might think, spending more than two hours at the gym working out isn’t good for your body. It is better to have smaller, more frequent workout sessions instead of one long session where you wreck your body. Long workouts will wear you out!
6. A good diet is just as important as a good workout.
Following a strict, healthy diet in addition to working out is the key to losing weight. If you eat unhealthy junk food or fast food your workout won’t do much for you. A healthy diet will help you feel more energetic and even make you feel happier after you have stayed on it for a while.
7. Hitting your weight loss goal isn’t the end all.
Once you hit your goal you can’t just stop working out and relax. You have to maintain at least a maintenance workout schedule. This is important even if you aren’t working out as often as you were when you were trying to lose weight. Maintaining a diet is also important. You can’t just return to your old habits of eating fast food or junk food. However you can be slightly more lenient on both your eating and your workout once you’ve reached your target weight.
You don’t have to be perfect. Just be consistent. And when you bring that consistency day in and day out, that’s where transformation happens. That’s how change occurs. For more tips on getting fit, losing weight, or if you’re frustrated with the results you’ve been seeing in the gym and thinking about hiring one of our personal trainers, call us today (505) 261-1253.
The corporate office recently flew me out to Scottsdale Arizona for a little R & R. The first place I visited was 101 Motors, the company that built and customized my jeep. Tony and his team do amazing work and their customer service is second to none! I would highly recommend them to anyone looking to buy a custom jeep or high end sports car! Next, I went to an event called “Scottsdale Cars and Coffee”. It is the country’s best car and coffee event held the first Saturday of every month in Scottsdale. The gathering started at 7:00 in the morning and ended at 10:00am. The show attracts a broad variety of high performance, exotic, sports and collector cars. Ranging from the latest luxury cars to pre-war classics and more. If you’re ever in Scottsdale Arizona on the first Saturday of the month, make some time to check it out! You’ll be happy you did!
What to Eat After A Workout To Build Muscle!!
Sugar is bad! Stay away from sugar! Sugar will destroy your physique and sabotage you fitness goals. Wait a minute….If this is the case why do you see some athletes walking out of the gym with handfuls of gummy bears, jelly beans, or a bag of skittles?
Well, have you ever stopped to ask them? Don’t, because they probably couldn’t tell you why they are doing it. You would probably get a response like…”because I saw that one guy with big muscles doing it..or..because Milton told me to”. Well my friends, Coach Korbie here is going to answer the question of what to eat after a workout to build muscle.
What Happens to Your Body During a Workout?
Let us examine the process for muscle growth and making changes to your physique that will help you reach those fitness goals. You must first comprehend what happens to the body during an intense workout. During exercise, cortisol levels will elevate as you burn fat and break down muscle tissue. This enables your muscles to rebuild and grow bigger during the recovery process.
During a workout, cortisol and energizing hormones like the adrenaline hormones and growth hormone are released. This allows the body to free fat stores so the we can utilize them for energy. Insulin, a storage hormone will then decrease at this time.
Why is it a Good Idea to Spike Your Insulin After a Workout?
Now that you have a basic understanding of what happens to your body when working out, let’s make it clear as to why an insulin spike post workout may be favorable. As previously mentioned when cortisol levels are elevated, insulin levels are low. After an intense workout, cortisol levels have increased to get you through that heavy lifting session. In addition your glycogen stores are depleted, and you have torn down your muscle tissue.
To start that recovery process and repair and build muscle tissue, you must spike your insulin. To create an insulin spike after training, a simple carbohydrate (sugars) should be consumed. Insulin transports nutrients to the organs in the body, including muscle cells. While insulin is driving amino acids and glucose into muscle cells, it also prevents the ‘leaking out’ of these nutrients from the muscle cells that usually occur in response to training.
What Exactly Should I Eat After My Workout?
You made it through a heavy lifting session. You maxed out and surpassed all your reps. Now what? Does this mean you reward yourself and go for a king size Snickers bar? After all, you just experienced major muscle breakdown and you want those quads to grow. Not so fast. Yes, insulin does promote muscle growth. However, you must take into consideration what your fitness goals are. What exactly are you trying to achieve?
To reach those fitness goals and build the physique you strive for, you must eat according to your body type and your goals. This is where I come in. You will see the best results when you seek professional help from a nutrition management specialist like us here at Training Innovations. For more information on what you should eat after a workout to build muscle, or if you’re looking to burn that stubborn belly fat and get in shape for summer, contact us today!!
5 Obstacles to Your Fitness Success
You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look. So why aren’t you living life in your ideal body? There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out. I’m talking about the life issues that get in the way of your success. Here are 5 obstacles to your fitness success and the solutions to unlock your best body ever.
1. You don’t want to be bothered.
It’s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. You see, in your mind it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.
There’s a simple way to work around this obstacle. First find something painful about being fat to motivate yourself towards healthy eating and exercise. Then, focus on the negative impact your current weight has on your health, self-esteem and lifestyle. And finally, convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.
2. You don’t want to wait for the good stuff.
Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs. But there’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.
- A walk outside
- A good book
- A night out to the movies or theater
- A spa day
You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!
3. You are crazy busy.
Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. And the fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. So you begin to feel too busy to take care of your health. It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.
4. You don’t deserve it.
I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body. I believe that you deserve to have a healthy body – and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, defeating the obstacles to your fitness success will be easy.
Take the time to take care of yourself. You DO deserve it.
5. You are afraid.
You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction. When you decide to get fit you will need to go through a bushel of changes:
- New diet
- New exercise routine
- New friends at the gym
- New clothes
- New self-image
Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.
For more help with conquering the obstacles to your fitness success, reaching your fitness goals, or if you’re frustrated with the results you’ve been seeing at the gym and are thinking about hiring a personal trainer, contact us!
4 Ways to Increase Flexibility!
You eat the right foods, drink the right drinks, and exercise regularly. In other words, you’re strong and healthy. There is only one hole in your overall good health. You’re as flexible as a piece of plywood. But there’s good news! You don’t have to stay inflexible your entire life. With the right steps, you can improve your flexibility, which will make life that much better. Ready to get started building a more flexible you? Here’s how.
For many years, it was common practice to stretch before working out. In recent years, folks have ditched that advice for something better: lightly performing whatever you plan to do. Going to run? Walk and then jog before getting into a run. For those who want to take their routines to the stretchy limit, it’s time to use a foam roller.
With a foam roller, you work to gently stretch your muscles before working them out, and better yet, you stretch them out safely. Essentially a massage for your muscles, foam rolling helps your muscles relax and stretch. This, in turn, allows your entire muscle to be worked out in the gym afterward and prevents an already tight muscle from growing tighter through your exercise routine. Once you knock out a little foam rolling, the time is right for a round of body-weight exercises or light activity before going full force.
Go All the Way
As you exercise, you can help your flexibility by working throughout your entire range of motion. Initially, you may have a harder time squatting your full range of motion, but sticking with it will allow your muscles to work all the way and will lead to their being more flexible.
To get to where you can squat or perform other exercises as deep as your body allows, you will probably want to reduce the amount of weight you use. As your body grows accustomed to going through a fuller range of motion, you can increase the weight and enjoy improved flexibility.
Your routine winds down, and your muscles feel tight and want to stay that way. Folks who are new to working out often enjoy the feeling. It lets them know their body has worked hard, and so they allow the tightness to remain as they leave the gym and return to their daily routines.
However, this is when your stretches become most important. By taking 10 minutes to slowly stretch, you can take a huge step toward your overall flexibility. A good post-workout stretch will focus on the areas worked during your routine, but will provide a little stretching for the entire body. You can also finish your stretching with more foam rolling if you have time, as this will help further your flexibility goals.
Take It Slow
When stretching for increased flexibility, you may be tempted to push it as far as you can. But don’t give in. Instead, you should relax and take the slow and easy-going path to flexibility. Going too far too fast will actually have the opposite result that you want, as your body will have to repair itself from small injuries that occur from stretching and won’t want to stretch further in the future. Instead, take your time and allow your body to ease into stretches.
Feel an uncomfortable burning sensation that actually hurts? That is not your body’s way of thanking you. Back off and stretch to the point of slight discomfort. Accept that you can’t increase your flexibility overnight, and you will make better headway than beating your muscles into flexible submission.
If you’re looking for a challenging and consistent exercise plan to increase flexibility as well as reduce your body fat and increase your energy levels, or if you’re frustrated with your current level of fitness and have been thinking about hiring a personal trainer, contact us!
5 Habits That Increase Belly Fat!
There’s nothing quite as frustrating as that stubborn belly fat that sits around your waist, makes your pants tight and destroys your confidence.If you have belly fat to lose, then chances are great that you are harboring one or more of these 5 habits that cause belly fat.
Belly Fat Habit #1: Too Much Sugar
Sugar is found in many of the foods that you eat daily. From breakfast cereals, to coffee drinks, to protein bars, to energy drinks…more items in your daily diet contain sugar than you’re aware of. All of these sugar calories add up quickly and translate into many pounds gained.Make it a habit to read the ingredients and the sugar count in the foods you are eating. Pay special attention to breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating foods that contain added sugars as a part of your daily diet.
Belly Fat Habit #2: Daily Dessert
There used to be a time and place when desserts were reserved for Sunday evenings and special occasions. Not anymore! These days dessert has become a daily occurrence. Much like the first Belly Fat Habit, having dessert is another form of having too much sugar, and all those sugar calories rapidly turn to fat. Forget eating dessert everyday. Save desserts for cheat days and special occasions, and stick with fresh fruit as your daily after-meal sweet.
Belly Fat Habit #3: Bad Snacking
In recent years snacking has been named one of the best ways to maintain your metabolism, in order to burn fat all day long; and while there is some truth to eating small, high protein-high fiber meals frequently, for the most part all of this snacking has done nothing better than make us fat. Most snack items are crunchy and salty, 2 qualities that you’ll rarely find in a healthy snack, and contain loads of simple carbohydrates and, you guessed it, more sugar.
Belly Fat Habit #4: Daily Alcohol
Having that drink with dinner (or two, or three…) can quickly become a fast and steady habit. It’s easy to justify the drinks because you had a long, hard day and you deserve it. The alcohol takes your mind off of your troubles and loosens you up for a good time. However, all those alcohol calories are basically sugar, and all that sugar is going straight to your belly. (Beer belly, anyone?)
Belly Fat Habit #5: Lack of Exercise
This one is kind of a no-brainer, right? If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat. Plain and simple. An effective, invigorating exercise routine is the ticket you need to dump that fat for good.
I’m here to help you simply and easily lose all of your unwanted belly fat. For more tips on burning fat, getting healthy, and feeling better, or if you’re frustrated with your current level of fitness and looking to hire one of our personal trainers, contact us!
3 Vacation Tips to Keep You Fit
With summer vacation quickly approaching, you’re probably planning your next getaway. Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all. But wait – did you know that the average person gains almost a pound a day while on vacation?
Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline. So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.
Vacation Tip #1: Make a Decision
Before you leave home, make the decision that you will NOT gain weight while on your trip. This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Al Unser, and Ronnie Coleman.
Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you’d experience. Remember what accomplishing your goal feels like – this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you’ll face.
Vacation Tip #2: Get Moving
It’s easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds. Choose to be active and you’ll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:
- Go on a brisk walk each day of your trip. You’ll see new sights while burning off excess calories.
- Always take the stairs rather than the elevator. Talk about bonus calorie burning!
- If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you’ll burn plenty of calories.
- Play some sports – beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.
Vacation Tip #3: Indulge with Portion Control
You have no choice but to eat out while on vacation. Whether you’re enjoying five star restaurants or fast food diners, you’ll be met with the same problem: huge portions.
While it is tempting to simply eat it all – you are on vacation after all – this will quickly lead to extra pounds. Use the following tips to keep your portions under control:
- When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
- If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don’t be afraid to ask for the lunch-sized portion.
- Eat meals. Cut out snacking, stick with structured meals.
Well, now you have 3 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away. But let’s be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds. You may feel that the secret to achieving weight loss is just that – a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.
That’s why you need to contact me! You see, for me weight loss isn’t a mystery. It’s my passion. I have a proven method that will help you lose weight, get healthy, and feel better. So as you plan your next vacation, why don’t you also give yourself the gift that you really want – a leaner, tighter, stronger, healthier body.
How to Get Six Pack Abs!
Spring has arrived, bringing with it the promise of warm weather to come. And you know what happens when the weather warms up? People put on bathing suits. Are you ready to bare it all on the beach? If not, no worries, there is still time. Follow these tips to get your six pack abs:
Step One: Load Up On Fiber
Wonder how fiber could help you get six pack abs and look great on the beach? It’s actually quite simple. High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.
Step Two: Eat Lots Of Lean Protein
Don’t be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack. Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.
Step Three: Stop Eating Sugar
If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can’t emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat. Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.
Step Four: Pass On The Grains
Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season. Grains are full of insulin-spiking carbohydrates – the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
Step Five: Do Some Sprints
High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.
Step Six: Start A Professional Fitness Program
You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I’m here to get you into your ideal, fit body in the shortest amount of time possible. It’s what I do, and I’m good at it.
If you’re ready to learn how to get six pack abs, or if you’re frustrated with results you’ve been seeing at the gym and thinking about signing up for some personal training and nutrition management, call us today (505) 261-1253