Habits That Increase Belly Fat!
There’s nothing quite as frustrating as that stubborn belly fat. It sits around your waist, makes your pants tight, and destroys your confidence. If you have belly fat to lose read on. I’ve compiled the following 5 habits that increase 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 habits that increase belly fat, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us!
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 vacation tips to keep you fit.
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 then 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 vacation tips to keep you fit if you follow them. 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.
For more vacation tips to keep you fit, workout tips, or if you’re frustrated with your results and would like to hire a personal trainer, don’t hesitate to call (505)261-1253.
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
Common Workout Mistakes that Impede Progress!
You have developed a workout routine, have the discipline to get to the gym on a daily basis, and push yourself when you’re there. The correct movements are incorporated with the right weights and reps; these are all components of a solid foundation for any good workout regimen right? Why are you not seeing the results? There are lots of little things that can hinder a good routine and good results. Here are four common workout mistakes most people make that may be reducing the effectiveness of your workouts and keeping you from getting the results you want.
1. You’re Working…But Not Working Toward YOUR Goals
First thing I do with my personal training clients is, familiarize myself with their goals. I then devise a game plan on how they’re going to reach those goals. Most often what happens is this, you find the workout routine your favorite fitness celebrity is using and decide that if it works for them, it’ll work for me, right? Wrong! Every person is different and therefore what may work for your favorite fitness celebrity may not necessarily work for you. You need to clearly define your goals—not someone else’s. Then devise a good workout routine that is going to help you reach those goals.
2. Sticking To The Same Rep Scheme: Performing the Same Exact Thing Day in and Day Out!
Don’t get stuck in a rut lifting the same weight with the same number of reps as the previous workout. What many athletes don’t realize is sticking to the same exercise with the same weight and the same number of reps impedes your progress. Keep your muscles guessing by switching up the exercises, weight, and reps. I consistently introduce my clients to a new type of training stimulus that their body hasn’t had a chance to adapt to, which leads to better results in a shorter period of time.
3. Allowing Rest Periods Between Sets To Drag On!
Taking too long of a break between sets could be sabotaging your results. Too long of a water break, chatting it up with gym buddies, and texting with friends between sets will not keep your heart rate elevated which will not result in the maximum calories burned. It’s important to work those muscles while they’re still hot for maximum results. The muscle fibers must be broken down in order to rebuild and grow more muscle mass. Keep that blood flow in the muscles, and keep them pumped by taking breaks just long enough to catch your breath.
4. Mindless Lifting!
When you hit the gym it’s important to stay constantly focused on what you’re doing. All to often I’ve seen people in the gym just going through the motions. This does not allow you to complete each set with energy and attention. Don’t just aim to hit the rep number because it’s part of your plan.
Are you one of those athletes making one of these four mistakes? Don’t let anything stand in your way from making those changes to your physique! Stay focused, determined, and driven and let us help you do the rest. For more information on reaching those fitness goals, common workout mistakes, losing weight, and living a healthier lifestyle, or if you’re looking to hire a personal trainer, contact us.
Get Fit Fast With Strength Training!
Advantages of Strength Training
Talk to 10 people and you’ll get 10 different opinions on the best way to get fit fast. One will tell you to attend an aerobics class. Another will swear by jogging. Yet another will tell you that dance and biking worked for them. The truth is that in all my years of personal training, I have come to the conclusion that there is really only one effective way to truly get fit fast. Strength Training! There are too many advantages to strength training to name all of them, but here are just a few:
1. To Build Muscle and Gain Strength
Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.
2. To Lose Fat
When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.
3. To Build Strong Bones
The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.
4. To Alleviate Anxiety, Stress and Depression
Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?
5. To Sleep Better
Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.
6. To Improve Chronic Back Pain
If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.
7. To Improve Insulin Sensitivity
Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.
8. To Improve Good to Bad Cholesterol Ratio
Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?
9. To Raise your Metabolism
This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?
A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.
If you have some weight to lose, muscle to build, need some energy, or are frustrated with your current level of fitness and thinking about hiring a personal trainer, Contact us today!
10. CONTACT US TODAY (505)261-1253
Foods That Cause Inflammation!
Wake Up With Pain?
Have you ever woken up with pain in your hands, neck, shoulders, knees, or back? Is it just something you’ve accepted due to getting older? Well, what if I told you that it’s not due to old age at all, and more likely the foods you’re eating that cause inflammation.
Many things you currently consider to be “foods” are not. Instead, these items are processed, adulterated, refined, diluted, sweetened, salted, or changed in some way. In fact Any “food” with a brand name is not real food anymore because the ingredients have been processed for a longer shelf life, which means that most of its beneficial anti-inflammatory components have been lost and salt, sugar, bad fats, and preservatives have been added.
Genetically Modified Foods
Eggs, cashews, tomatoes, whole grains, brown rice, grain fed beef, just to name a few are foods that can cause inflammation. I know what you’re thinking, “Coach Korbie, tomatoes are healthy, real food grown from the ground.” Yes, but have you recently taken a soil sample from the farm that grew that tomato? It’s likely full of glyphosates(a harmful herbicide that is sprayed on weeds and grasses that compete with crops). The tomato could also be genetically modified(GMO). Meaning the genetic makeup has been modified in a laboratory to ensure it will have a longer shelf life.
Drinks you may be consuming could also exacerbate the problem. When was the last time you had a diet soda and thought you were doing good because, well after all it is diet which means no sugar and no calories right? Wrong! The artificial sweetener in that diet soda could cause inflammation just as the sugar in the regular soda. Synthetic sweeteners (Nutrasweet, Splenda, saccharin, aspartame, AminoSweet, etc.)—are all possible suspects when it comes to inflammation. Fruit juices, alcoholic beverages, and coffee are drinks you may be consuming that could also cause issues. Now hold on a minute coffee is ok isn’t it, it has the good antioxidants. Yes it does, but not if you’re adding spoonful after spoonful of sweet creamers. So next time you visit your local coffee shop, think twice before you order that caramel macchiato.
85% of Americans
So if you’re like 85% of the American population and experiencing weight gain, low energy, skin problems, digestive issues, aches and pains due to inflammation, you don’t have to feel frustrated anymore. Don’t blame these issues that you may be experiencing on the fact that you’re getting older. We all are, but you need to get wiser and do something about it. Sign up for our nutrition management program and learn what, when, and how much of certain foods you should be eating. We have helped many of our prized personal training clients drastically reduce aches and pains and surpass their weight-loss goals by helping them discover what foods they are consuming that are the cause of their inflammation. Contacts us today to get started!!!
Importance Of Stretching!
You ate well, you went to the gym and had an amazing workout then you left feeling like you’d done everything right! Well if you’re like one of many athletes, you have forgotten one very important aspect to complete your routine. Did you stretch? Stretching has many benefits but is often overlooked. Stretching is the deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion. Let us take a closer look at the importance of stretching.
Increased flexibility and joint range of motion:
Flexible muscles can improve your daily performance as well as your performance in the gym.
Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten recovery time after an intense training session.
Frequent stretching can help keep your muscles from getting tight, allowing you to maintain good posture which can minimize discomfort and keep aches and pains at a minimum.
Full Range of Motion:
Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury.
When To Stretch:
Before you plunge into stretching, make sure you do it safely and effectively. Stretching incorrectly can actually do more harm than good. Make sure your muscles are warm, for if you stretch cold muscles you may be looking at an injury like a pulled muscle.
How To Stretch:
Some of my clients prefer more of a ballistic style stretch which involve trying to force a part of the body beyond its range of motion. This is often performed by incorporating that little bounce into your stretch. While my other personal training clients prefer static stretching which involves holding a position. That is, you stretch to the farthest point and hold the stretch for at least 20 seconds.
Now I will not tell you which method is best but I will tell you this, if you have subscribed to my youtube channel, (wink wink) you might find out which one I prefer. For more information on the importance of stretching, or if you are ready to get in shape for summer and melt away unwanted body fat, or if you’re frustrated with the way your physique is looking and you’re thinking about hiring one of our personal trainers, CONTACT US!!!
Workout Tips to Burn More Fat!
There is nothing quite as frustrating as seeing your results screech to a halt. This is a common place people end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day it all comes to a stop.
Why does this happen? And, more importantly, how can you prevent it? Your muscles adapt quickly to any repetitive routine. Remember that the definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop, it’s time to do something new.
Muscle confusion is a way to keep your body guessing by changing your routine.
Here are four workout tips to help you burn more fat:
Tip #1: Use Drop Sets
Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout – which results in more fat burning. This is how to perform a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set. .
Tip #2: Use Negatives
Each time that you do a weight lifting repetition you are using three types of strength.
- Positive strength: lifting the weight.
- Static strength: holding weight in a contracted position.
- Negative strength: lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop too quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important(this is one of the most often missed workout tips to burn more fat). Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
Tip #3: Use Active Rest
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.
- High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
- Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
- Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
Tip #4: Modify the Exercise
There are certain exercises that are considered ‘staples’ in the gym. The squat, the lunge, the chest press, the shoulder press, and the bicep curl. You get the idea…
While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:
- Place a weighted bar across your shoulders and do walking lunges.
- Do a full squat between each repetition of shoulder presses.
- Do a shoulder press between each repetition of bicep curls.
If you’d like tips to help break through your fitness plateau, workout tips to burn more fat, or if you’re frustrated with your current level of development and thinking about hiring a personal trainer, CONTACT US!!!
Tips To Help You Lose Weight!
If you’re having trouble with weight loss , then you’ll be happy to read these tips to help you lose weight. A big part of eating for fat loss is keeping your metabolism going all day long. This can be done bye eating small, sensible meals and snacks throughout the day. In theory, this is simple and easy right? Just eat a little something every 2-3 hours throughout the day and you’ll lose. Unfortunately very few people do it right, resulting in frustrating weight gain.
The content of your snacks and small meals is of utmost importance. If you’re eating the wrong thing every 2-3 hours then it’s easy to gain weight quickly. Completely the opposite of what you want, which is to drop fat and clothes sizes. Let’s jump into the 3 essential snacking tips that I have for you today to help you lose weight.
Tip#1: Watch out for added sugar.
Sugar is the biggest problem when it comes to fattening snacks, and so this needs to be the number one nutrient that you check. Your frequent snacks should contain very little, or zero, added sugars. This is a pet peeve that I have: many ‘health’ foods have massive amounts of added sugars, which will destroy your results.
Items like protein bars, jerky, dried fruit, green juice, and trail mix often have added sugars and preservatives that you need to watch out for and avoid. Your snacks should have little to zero added sugars, and should be a nice blend of protein, fiber and complex carbohydrates.
Tip#2: Check the serving size.
When your snack comes in a package, and after you make sure that it isn’t filled with sugar, check the serving size. It’s a popular technique for food manufacturers to give the nutritional facts for 2 or even 2.5 servings, on an item that you will likely polish off the entire package.
If the servings are more than just one then you’ll need to do some quick math. Calculate the total calories, sugar, carbs, fat and protein. Make sure that the numbers line up with your target nutrition sums. And always be aware of how many servings you are eating in a single sitting. Do the math if you’re eating more than one serving – be honest with yourself!
Tip#3: Homemade and made-in-nature are best.
As convenient as packaged health snacks are, you will always see better results by eating whole foods found in nature. Or even better yet, snacks that you’ve made at home with real food ingredients. Even the healthiest protein bar from the store is going to contain preservatives and additives that are hard for the body to digest.
A handful of raw nuts, a piece of fruit with fresh nut butter, or a hard boiled egg are all better options than any packaged snack. When possible, stick with whole foods found in nature and snacks and meals that you make at home.
For more tips to help you lose weight, or if you have some weight to lose, muscle tone to build, or just need some energy contact us today!
Common Dieting Mistakes Everybody Makes!
Have you been going to the gym four to five times a week? Are you spending hours upon hours on the cardio machines? Maybe you’ve been cutting your calories, by eating only salads and snack sized portions? All of this only to step on the scale and find the needle at the same place it was when you started? What the heck is going on? Are you just destined to be overweight? Did your metabolism slow down? Absolutely not!!! By reading this blog, you are already moving in the right direction to shed those unwanted pounds! You may be making one of these common dieting mistakes everybody makes.
How Low is Too Low?
We all know that in order to drop body fat we have to lower calories. And to meet those weight-loss goals we have to burn more calories than we consume. However, more often than not, this approach is taken to the extreme. One of the most common reasons you may not be losing weight is due to the fact that you are taking your calorie restriction too far, ultimately making weight loss slower and more difficult by slowing your metabolism.
It seems logical that if calories are the problem, you would want to eat as few of them as possible. That would only speed up weight loss right? Wrong!!! I’ve got news for you, our bodies are very intelligent and when you cut your calories too low, survival mode sets in. When this happens our bodies slow the metabolism as protection against the possibility of starvation. Now what is low calorie for one person may not be low for another. Each individual’s metabolism is different and burns through calories at a different rate. So instead of following the latest celebrity’s diet or your best friend’s diet, contact a certified specialist in fitness nutrition like myself to help you. And don’t make one of these common dieting mistakes everybody makes. We will develop a meal plan that is created specifically for you and your weight loss goals!
Completely Eliminating All Carbohydrates From Your Diet To Lose Weight?
We’ve all heard that carbs are bad. It’s just a simple fix, cut carbs from your diet and watch the pounds just fall right off! After all, the ketogenic diet is the latest craze, so it must work right? Well if it were that easy, we’d all be munching on lettuce burgers and all of our problems would be solved.
Many of my personal training clients have come to me in complete frustration not only because they’ve been going for weeks without carbs but they haven’t lost a pound in doing so. There are many reasons for this, one of the most common being with eating higher fat, many people following keto will also ramp up their lean protein amounts. However, you have to be mindful of how much protein you consume when doing keto, low-carb plus too much dietary protein can trigger gluconeogenesis, the process in which your body breaks down protein to make glucose causing a spike in your insulin levels.
One thing to remember is there are numerous diets out there folks. Which is the best one that is guaranteed to help you drop those extra pounds and get you where you want to be? Let me make it plain and simple. It is the one that is specific to your body type, needs, and fitness goals. If you would like to learn more about common dieting mistakes everybody makes, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.