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A positive eating strategy
Posted by: | CommentsHearing the word diet, many people cringe, thinking that it is all about starvation, deprivation, and sacrifice. Who would want to cut out all the pleasurable and delicious foods anyway? The very word DIET conjures a negative impression, not to mention a hungry state of being. Nobody would want to go through this challenge. People who diet normally only get temporary results and often, they fail in their expectations, leading to a feeling of sluggishness caused by deprivation of essential nutrition.
If you are currently on the lookout for a good weight loss program, don’t go for strict diet plans again. Take a moment to think. Instead of having the DIETING NEGATIVE perception, start bringing in a POSITIVE HEALTHY EATING STRATEGY. By doing so, you will soon discover simple and easy strategies to lose weight whilst continuing to eat foods that you love. A positive plan for eating success will bring long-term weight loss results and even permanent results. This can lead you to living a more enjoyable lifestyle, far from starvation, deprivation, and sacrifice.
You are probably anxious to know the secret for a positive eating plan. Here are some helpful guides to achieve that positive eating strategy.
• Portion control – A common problem when eating out is lack of control. People often succumb to eating too much. The best way to avoid eating too much is to take only like a child-size meal or value meal. You can also go for regular sizes, as they will suit just fine. Doing so, you can still eat the foods that you want while consuming only half of the fat and or calories of the larger versions. Ordering smaller value meals is an automatic portion control strategy and you will never be tempted to overeat.
• Consume fruits and vegetables – Now that you have the portion control strategy, maintain it and keep it up and running. If you are a fast food consumer and go there a number of times per week, you can switch your orders. Instead of fries, burgers, or chicken, why not go for a side dish of fruits or salads? Many fast food chains now offer nutritious substitutes like vegetables and fruits. This will provide you with a great way to cut out notorious fat producing food and bring in healthier foods. More than that, these foods can provide your body with the much-needed vitamins it needs. If you are ordering sandwiches, you can have it packed with vegetables like tomatoes, peppers, and lettuce.
This is a very simple positive eating strategy and you can easily follow it. Take note that it is up to you whether to overeat and consume unhealthy foods. Take control of your eating habits. Be sure to intake healthy and nutritious foods and cut down on bad foods. The next time that you are in the drive through, consider the above-mentioned useful tips. This will help you achieve your weight loss goals.
Personal Training Shoulder Video on Youtube.
Posted by: | CommentsHere is JC working his shoulders. There isn’t much weight – I think he is tired!!!
If you want to get results like JC, just contact us…
Measuring Fitness
Posted by: | CommentsAsk your personal trainer “How do you scale your fitness progress”? If you have been working out tirelessly to achieve that body of your dreams, then most likely you keep track of your progress and probably, you do this by simply standing on the scale. But don’t you know that this is the most ineffective way to track your fitness progress? The fact of the matter is that, scales only measure pounds and it has no ability to distinguish between muscle weight and body fat weight.
Scales generally weigh muscle, internal organs, bone, fat, water and lumps of the body. It does not necessarily mean that when you lose weight, you have lost body fat. Sometimes, after an aggressive workout, when you scale, it shows that you have lost two pounds or so, but once you are rehydrated, all the pounds are back. So, this literally means that the scale is not an accurate fitness indicator – the numbers can fluctuate by 3 to 5 pounds per day and this can be brought about by fluid gain or loss or the food you have consumed.
If you are personal training and doing intense strength work, like 2 to 3 times a week, it is most likely that you are building lean muscles and the scales may show you are gaining weight. The fact is; you are actually losing fat. With this being said, there is really no sense relying on scales to track your fitness progress.
The big question now is how can you measure your fitness progress? Well, there are basically two common methods that most fitness goers use – the body fat testing or body girth measurements. However, these two are also not 100% accurate. So how can you really know that you have lost or have gained weight? The answer actually is simple! Stand in front of the mirror and observe: Has your body changed? Are your clothes looser? How do you feel? Are your muscles firmer? Do you feel stronger? Is your blood pressure or blood sugar lower? If your answer to all these is yes, then congratulations as you are making fitness progress!
When tracking your fitness progress, your focus should be losing body fat weight and not scale weight. It is also essential that your fitness program should include strength training as this increases lean muscle tissue. Lean muscle tissues speed up your metabolism and this means that you can burn more calories. Muscle tissues are more compact than body fat thus, you can lose body fat without changing the numbers in the scale, but you can see a big difference in your pant size. So, how much do you care about your weight – ask your personal trainer!
Personal Training Keeps Joints Healthy and Strong
Posted by: | CommentsSometimes personal training can’t solve one of the prevalent signs of aging – an aching joint. If you are at your prime and you are suffering from this debilitating condition, you are not alone. About 21 million US adults suffer from osteoarthritis. This is a disease characterized by an excruciating pain in the joints due to the wear and tear of the tissues in it.
A majority of adult visits to a doctor deals with musculo-skeletal problems. They are the commonest health condition hitting adults according to Sharon Ko-lasinski, M.D. and associate professor of clinical medicine at University of Pennsylvania. Achy joints can attack people from all ages, but for the majority, age is what causes osteoarthritis. This is because, due to aging, the cartilage thins out, heightening its vulnerability to break.
It is a fact that osteoarthritis can attack anyone but this does not mean that it cannot be prevented. To understand this disease better, you need to know that it can be caused by many conditions. Aside from aging, it can also be brought about by previous injuries, inflammation, loss of muscle mass, and excess weight. These conditions can impact the mechanics of the joint, thus weakening it.
It is natural that as one ages, loss of muscle can occur, which is the prime cause of osteoarthritis. But with good personal training this can be prevented via resistance or weight training. This will allow your muscles to absorb the pounding instead of the joints. The pounding that you receive in your daily life is what weakens the thin cartilage in your joints. More than that, the weight that your joints carry contributes to joint damage too. Specifically, your knees suffer from everyday wear and tear.
If you are seeking the best solution to prevent joint aches and osteoarthritis, talk to your persoanl trainer and follow these common-sense steps. You can follow these to reduce the pain associated with osteoarthritis.
Perform a variety of exercises. Don’t just stick to a single exercise routine. Vary your exercise by using low or no-impact cardiovascular exercises such as cycling, swimming, elliptical, and walking. Keep a resistance training regimen that emphasizes motion and flexibility. By doing a variety of exercises, you do not overtax one body area.
Keep muscles healthy. Rigid resistance training will help strengthen the muscles and ligaments in your joints. Therefore, joints are prevented from damage.
Keep a healthy weight. Keep your weight on a healthy level and you can preserve your joints. Maintaining an ideal weight can reduce the strain in your joints.
Healthy diet. Studies have shown that omega-3 fatty acid found in fish and other pharmaceutical grade oil can help lessen osteoarthritis symptoms. It minimizes levels of inflammation thus eating foods rich in omega-3 can be a big help.
Supplements. Dietary supplements such as glucosamine and chondroitin hydrochloride are known to be the best supplement to treat osteoarthritis. For patients with moderate to severe arthritis, some sort of pain relief should be given.
In conclusion, anyone who is suffering from joint pain, specifically osteoarthritis, should consider the benefits from a complete wellness program – a program that is packed with a variety of solutions. Joint and muscle deterioration prevention, proper nutrition and quality supplementation. Would you believe that with proper wellness programs, disability risk is lessened by 47%? This is a great benefit and should be enough reason for you to seek a complete wellness program, with good personal training, that will lead you to a better life.
Gold Coast weather is just gorgeous.
Posted by: | CommentsAs I sit here in my office typing up various blog posts I look outside in wonder. The weather here in winter is just brilliant – clear blue skies, light southerly breezes, and just a hint of humidity to keep it comfy. Ideal for personal training outdoors.
Today I didn’t do that however – I did some “garden meditation” instead. You know, you go into the veggie patch and zone out for a while whilst communing with nature via pruning shears or a digging fork. No shirt on and the winter tan is coming along just nicely!!
And how is the website coming along in the search engines – well if you type “gold coast personal training” in the parenthses into google it comes up on the second page. So I am happy with it so far – the next tactic is to now do a couple of videos and apply a couple of you tube tricks. We might get front page in a few days after that – lets see…
Cheers for now
