Protein Promotes Weight Loss

Protein is such an important nutrient that it makes up your hair, your nails, your skin, your muscles, etc.  That’s why a deficiency of protein in your diet can cause so many metabolic disturbances.  Here are five reasons protein is so important and how it can actually promote weight loss.

• Protein stimulates muscle repair and growth: The need for protein is critical especially after intense workouts. Therefore, consider having a high protein snack right after a training session when you muscles are sensitive to nutrients that it can use to repair and grow. How does this help burn fat? Carrying more muscle takes more energy, which means you burn more calories even while just sitting.
• Protein fuels fat burning: It is a scientific fact that your body cannot effectively burn fat and use it as an energy source if it doesn’t have help from either carbohydrate or protein. As you are losing weight and dropping pounds, your body can lose both muscle and fat. During this process, consuming an adequate amount of protein will fuel fat burning while still preserving lean muscle.
• Protein necessitates more of your energy: The thermic effect of food(TEF) is the energy we utilize to digest food into small, absorbable components. Protein has a higher TEF compared to carbohydrates and fat. What does this mean? You’re actually burning more calories while breaking down and processing protein than carbs.
• It curbs carb highs and lows: Pay close attention to how you feel after consuming foods higher in sugar. After eating that piece of chocolate cake or chocolate chip cookie, you want another, then another and yet another. Who can stop at just one? Here’s the trick, pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which helps keep your blood sugar from skyrocketing and ward off those future cravings.
• Protein satiates and fills you up: Protein helps you feel fuller longer. Consuming protein slows down digestion, making us feel satiated and also staves off hunger. We are then less likely to go back for a second helping or grab those in between snacks. Eliminating those unnecessary calories will also eliminate those unwanted pounds.

Now, don’t go crazy!! Just like anything else, there has to be a balance. Consuming excess amounts of protein can lead to weight gain much like excess carbs or fat would. To get more information on how much protein you should be consuming for your individual needs and your lifestyle or if you’re looking to improve your health, lose weight, build strength, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.

BUILDING A STRONGER BACK!!!!

As one of the biggest complexes of muscle on your body, the back of your torso includes your lats, rhomboids, traps, spinal erectors, and rear delts, as well as plenty of smaller muscles that tie everything together. A strong back can have a have a tremendous impact on your performance as well as your appearance. A strong defined back will give your physique a wide and powerful look, along with the illusion of having a smaller waist. Use these three exercises to bring your back training to the forefront!

1. LAT PULLDOWN

* Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the kneepad of the machine to fit your height, which will prevent your body from being raised by the resistance attached to the bar.

* Grab the bar with the palms facing forward. For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to shoulder width and for a close grip, at a distance smaller than your shoulder width.

* Bring your torso back around 30 degrees or so while creating an arch in your lower back and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Slowly raise the bar back to the starting position when your arms are fully extended and the lats.

* Repeat this motion for the prescribed amount of repetitions.

2. PULL-UPS

* Grip bar about shoulder-width apart with your palms down. Hang with straight arms, bending your knees behind you and getting a full stretch in the lats with a slight arch in your back.

* Pull yourself all the way up until your chin passes the bar and repeat.

3. ONE ARM DUMB-BELL ROWS

* Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in.

* Place your left knee and your left hand on top of the bench for support. Let your right arm hang down and a bit forward. Pulling your abs in and bending forward squaring up your hips so that your back is naturally arched and roughly parallel to the floor.

* Pull your right arm up and in toward your hip.

*Lower the weight slowly back down and repeat.

Your back plays a huge role in how your entire body functions, because it attaches to your hips, abdominals, chest, shoulders, and neck. Strengthening your back gives you additional power and overall a better physique. For more information on sculpting a stronger back, strength training, healthy lifestyle, and eating healthy, or if you’re just frustrated with your current level of fitness and looking to hire a personal trainer, contact us.

Should I Still Workout When I’m Sick??

As a personal trainer I have often come across clients who are sick with a flu or a cold, and desire to workout in spite of that fact.  Well, I usually send them home with instructions to rest up and drink plenty of fluids. Whether or not you should work out when you’re sick is often a judgment call. Here are some things to consider before deciding whether you should take a break or break a sweat.

1. Evaluate The Situation: First things first, not all symptoms should be created equal. Assess your symptoms to see if they are above the neck (sniffling, sneezing, sore throat, etc.). If that’s what you’re experiencing, you can probably do some light physical activity if you are feeling up for it. However, if your symptoms are below the neck (coughing, aches, stomach pains, etc.), take a break. If you have a fever, nausea or stomach issues, rest! Because you are already at a higher risk of dehydration, and a sweat-filled training session isn’t the best thing you can do for your body while trying to recover, skip the workout and rest!

2. Monitor the Intensity: After evaluating the situation and if you meet the above-the-neck guidelines, you probably aren’t going to be able to kill your workout with the same intensity as you normally would, but that’s ok. Because physical symptoms is an indication that your body is still recovering, take it easy, substitute your usual routine for something less intensive— such as gentle stretching, an easy-paced walk or, depending on your fitness level, a modified version of your typical workout. While it’s always important to listen to your body, it’s more important than ever while you are feeling sick or recovering from an illness. Staying hydrated is imperative, monitor your exertion level and stay in tune with your body to see if what you are doing is making you feel better or worse than before you started exercising.

3. Avoid the Gym: Out of consideration for others, it’s still a good idea to skip the gym even if you’re stir-crazy at home and feel well enough to do some activity. An at-home routine can, not only help prevent you from spreading germs, it also allows you to quickly stop your session if you aren’t feeling as well as you thought. If you are dying to get out of the house, consider taking a walk around your neighborhood to get some fresh air without exposing others, but stay close enough to home that you can make a swift return to bed if needed.

Illness, injuries or other obstacles that may arise often require modifications to your workout routine. For more information on how to overcome these obstacles, or if you’re looking to improve your health, lose weight, or build strength contact us.

Get The Skinny On Gluten-Free!!!!

As the popularity of the gluten-free diet grows, so does the waistline of those who follow it. Gluten is a protein found in grains, such as wheat, rye and barley just to name a few. Many of my personal training clients have informed me that they have heard of the gluten-free diet used as a weight loss tool. However, these gluten-free foods tend to be higher in calories and fat and therefore less suitable for weight loss than regular, wheat-based foods. For instance many of the products that are gluten-free have more calories in them. Potato chips are gluten-free but are still a terrible choice for a snack.

When compared common gluten-free products such as bread, snacks, cookies and cakes generally have the same number of calories, fat and carbs as their gluten-filled counterparts. Individuals in hopes of seeing a smaller waistline must know that kicking the gluten and turning to gluten-free products is not necessarily the way to go. In some cases, gluten-free products have more calories because of the added sugar.

Consuming gluten-free products can actually result in deficiencies. Whole grains infuse much-needed fiber. Sometimes gluten-free diets result in fewer amino acids, B vitamins and iron. While gluten-free foods are essential to people suffering from Celiac disease, an autoimmune disorder that damages the lining of the small intestine when gluten is consumed, there is no real health benefits for the rest of us.

Get the skinny on gluten-free diets before you fall victim of the gluten-free craze. Gluten-free doesn’t mean guilt-free and remember to always proceed with caution when you see products boast they’re free of something, whether fat-free, sugar-free or gluten-free, for they often have extras added to make them more palatable, extra sugar or even salt. Follow a balanced diet with fruits, vegetables, nuts, and lean meats, which are naturally gluten-free.

For more information on gluten-free diets or if you’re looking to improve your health, lose weight, build strength, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.

3 Exercises To Help You Build Bigger Shoulders

Round shapely shoulders are sought after by everybody nowadays.  You see actors and actresses hiring personal trainers in the months leading up to a movie role in order to look defined and fit for the camera. Broadening out up top gives you the appearance of a slimmer waistline and that sought after V-shape. However, because of all of the conflicting information out there, building bigger shoulders would seem like a bigger task than getting Donald Trump to reveal his tax returns.  Well, look no further. Here are three exercises that I have used from the beginning to help me build some coconut sized deltoids and they will definitely work for you.

1. Seated Side Laterals: The seated lateral raise particularly targets the side deltoid head of the shoulders.

A. Grab a set of dumbbells and sit upright on a flat bench. Allow your arms to hang down by your sides with your palms facing towards each other.

B. Maintaining a slight bend in your elbows, raise your arms out to the side until they are parallel with the ground. Pause, and then slowly return the weight back to the starting position.

2. Bent Over Lateral Raise: The bent over lateral raise is an isolating exercise that targets the rear deltoid head and develops strength and density throughout the shoulder region.

A. Grab a set of dumbbells and allow your arms to hang down by your sides with your palms facing towards each other. Keeping your spine flat, bend your torso over until your chest is nearly parallel with the ground.

B. Maintaining a slight bend in the elbows, raise your arms out to the side until they are parallel with the ground. Pause, and then slowly return the weight back to the starting position. (Make sure to contract the shoulder blades together at top of movement. Keep the upper torso stationary as you lift weights to the sides of upper body.)

3. Shoulder Press:

The shoulder press targets all three of the heads of the deltoid. The front, side, and rear heads.

A. Grab a pair of dumbbells, sitting on the edge of a bench, place dumbbells on your knees.

B. Raise the dumbbells to your shoulders.

C. Gripping the dumbbells firmly, press them overhead until your elbows are completely locked out. Pause, and then slowly lower the weight back to the starting position.

(Avoid lowering the dumbbells too far. Once they have reached your collarbone, press them back overhead.)

For more information on building your shoulders, strength training, improving your physique, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.

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3 Tips To Staying Fit In The Fall!!!

Does anyone else feel as though this summer just flew by way too quickly? All of a sudden we are approaching the last week of August and as our days get shorter and the weather turns colder, it sure is easy to get into hibernation mode. You find yourself wanting to eat heavier foods (and more of them) in the fall/winter relative to the spring/summer months. Some even find it harder to exercise, as it gets darker and colder. Do not fall victim of the fall fifteen or the winter weight gain. I tell my personal training clients to be proactive and keep their healthy behaviors of the summer consistent in the winter by following these three tips.

• Do not give in to temptation. Of course we want to eat more and exercise less during the winter compared to the summer months. Who doesn’t? However, just because you want to eat comfort foods and be a couch potato doesn’t mean you should do so. If you want to maintain good health and maintain your fitness level that you worked so hard to achieve, you really can’t just do what you feel like doing. Additionally, you can’t always depend on willpower either since it is highly unreliable. You really need to structure your environment in a positive way in order to maximize healthy eating and exercise during the most challenging times of the year. Find a personal trainer, keep problematic foods out of the house, have an exercise partner, get a large dog that needs lots of walking, and so forth.
• Be Proactive Not Reactive. When faced with exercise and diet decisions in the fall you really want to be proactive and not reactive. You really can’t just wing it. You have to think through how you are going to structure your time, working, exercising, meal planning in such a way that maximizes healthy decisions. Devise a plan, how you will exercise and eat during those challenging moments. Having a reasonable exercise game plan for rain, snow, cold, and darkness is critical. Having a reasonable game plan for wanting to eat high fat and high calorie rich foods is also imperative (especially once we get to the winter holidays).
• Don’t Do It Alone. It is a lot easier to maintain good habits if you have support and corrective feedback from others with similar goals. Maintaining a good diet and exercise plan during the fall and winter is a lot easier if you are reporting in to someone or trying to do it with others.

So, as we now enter fall don’t let your health and fitness gains made during the spring and summer atrophy. For more tips on strength training, healthy lifestyle, and eating healthy, or if you’re just frustrated with your current level of fitness, contact us.

5 Tips To Improve Your Squat

1. Keep You Weight In Your Heels!!

Make sure to keep your weight in your heels to keep you balanced. This also allows you to generate lots of force and activates the big larger posterior muscles, including your glutes, hamstrings, calves and spinal erectors. Not to mention it helps eliminate pressure on the knees.

2. Push Your Hips Back As You squat.

Pushing your hips back first, to initiate the squat, will help keep your weight on your heels as well as assist in keeping the rest of your body properly aligned. Make sure you’re pushing your hips back, not just to initiate the squat, but throughout the entire movement. If your knees are drifting forward as you get close to parallel, then this should be an area of focus.

3. Push Your Knees Slightly Outward.

When squatting with the proper form, you want your knees aligned over your toes. By pushing your knees slightly outward, you’re preventing them from collapsing inward. This protects your knees and engages more muscles in your hips.

4. Posture Up…..Don’t Slouch!!!!

Keep your chest up! Holding your chest up and out, shoulders back, will help you control the weight and prevent your lower back from bearing the weight.

5. How Low Can You Comfortably Go?

In order to get the most out of your squat, I recommend going down to the point your thighs are roughly parallel to the floor.  Although some strength training athletes prefer to squat below parallel.  When squatting below parallel, the knees are not holding the pressure of the weight and the leg muscles are engaged as they start doing the work. Aim to crease the hips below the knees when descending to the bottom of the squat.

For more information on proper form when strength training or if you’re looking to improve your physique, lose weight, build strength, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.

Avoid Vacation Weight Gain!!!

Is it possible to indulge in your favorite foods and beverages while on vacation and not return home tipping the scale in the undesired direction? It’s all too easy to abandon our healthy eating habits and let our fitness goals fall by the wayside. However, maintaining your weight while on vacation and still enjoying yourself is a realistic goal. So before you order that extra pina colada at the poolside, consider these 4 simple strategies to avoid that diet-derailing vacation.

1. Stay active and Plan Ahead to Fit in Fitness It is almost impossible to find a hotel that does not have some sort of gym or fitness center. Plan to start your day with at least 30 minutes of time well spent or plan activities that will keep you active since keeping your 5:00 AM gym routine doesn’t quite fit in to the vacation mindset. Remember, physical activity is the ticket to enjoying extra calories without weight gain.

2. Plan your indulgences It just wouldn’t be a real vacation without at least a few indulgences, right? You’re on vacation, go ahead and indulge. However, this does not entitle you to go hog wild and put anything and everything in to your mouth. Be prepared with healthy foods so you won’t have to eat whatever is available. Start the day with a nutritious breakfast followed by easy and satisfying snacks or small meals, such as a protein bars or shakes, almonds, vegetables, etc. Stick to your regular eating schedule so you are less likely to be tempted to eat high-calorie snacks and treats due to starvation from skipped meals.

3. Avoid Dining-Out Disasters When visiting those unique restaurants it can be a mystery as to how your food is prepared. To ensure it is prepared in a healthful manner, ask questions and make special requests. The key is to order simple prepared foods, such as baked, broiled, or grilled meats and fish. Avoid fried, crispy, or creamy foods. Skip extras such as cheese and mayo and top salads with low-fat dressings. Choose no calorie drinks. These are simple things that can shave calories and make room for special treats and desserts.

4. When available…. choose the Suite. When hotel hunting, select a hotel with a refrigerator and kitchenette. This will allow you to enjoy healthy meals and save not only a few bucks, but also calories for those dining out meals. Not to mention, visiting a local grocery store for healthy foods to cook up with your family can be fun.

Vacations should be an opportunity to re-energize, refresh, and relax – not an excuse to take a break from health. For more information on staving off the dreaded vacation-induced weight gain, how to lose body fat, build muscle, or if you’re frustrated with your current level of fitness contact us.

Best Diet To Banish Belly Fat??

Many of my personal training clients come to me and tell me about the latest and greatest diets they have been following, the low carb diet, the high fat diet, their friend’s sister’s mother’s diet. I’ve heard it all. If one of these diets captured your attention and you’ve fallen victim to the fad diet craze, you have plenty of company. Let me guess…you have had very little success if any at all. Well guess what! You are headed in the right direction just by reading this. Let me start by stating the facts…..

It is impossible to stay on these deprivation diets and meet your fitness goals. Now if you did actually lose some weight and were reaping the benefits of your new quick weight-loss plan, did the pounds stay off once you returned to your usual way of eating? Fad diets are not the best route to take if you are looking to keep off weight long term and have that lean healthy body. Not to mention, many fad diets fail to meet the nutritional needs of most people. Just as a car needs the proper gasoline to make it run, a body needs a healthy diet to develop properly. That means the right balance of protein, carbohydrates, fiber and fats.

So what does work? The best diet is not a diet at all but a lifestyle that can be just within your reach and, simple to follow. A regimen that includes a meal plan with foods you enjoy, exercise, and healthy habits designed specifically for you and your body will bring you the results you are looking for. Now keep in mind, your plan will also depend on your fitness goals and change depending on what exactly it is you’re trying to accomplish.

To wean yourself from fad dieting and shed those unwanted pounds and keep them off, or for more tips on fitness, health, and wellness, contact us.

Will Eating Late at Night Make You Gain Weight?

There seems to be a misconception that eating at night, say after 6:00 PM, will result in weight gain. However, the conventional wisdom today is that a calorie is a calorie, regardless of when you eat it. What causes weight gain is simply what it is that you are eating and eating more calories than you burn.

Those individuals who eat at night out of habit, boredom, or simply to satisfy cravings are more likely to pack on those extra pounds. Rather than after-dinner snacking, which has a tendency to be uncontrolled, a planned meal consisting mostly of protein should be consumed before bedtime. Consuming a source of protein prior to bedtime is intended to keep your metabolism elevated while you sleep. Protein consists of amino acids that work to prevent muscle breakdown from occurring through the night while you sleep. The nutrients that you have consumed at your 6 PM dinner have been broken down and absorbed by the time you turn in for the night. Proteins are essential for muscle development and replenishment of broken down muscle fibers during intense workouts. We all know that the more muscle we carry the faster our metabolism works and the more fat and calories we burn.

Aim for lean protein sources prior to bed such as chicken breast, egg whites, lean ground turkey or white fish. You could also do a protein shake which is easy and can assist in the stabilization of your blood sugar levels, as well as prevent overeating and cravings. I provide my personal training clients with a variety of protein options that fit their needs and help them reach their fitness goals.

There are a variety of sources when it comes to protein powder such as whey, whey-isolate and casein protein. For more information on good eating habits, proper exercise technique, losing body fat,  or if you’re just frustrated with your current level of fitness and have been thinking about hiring a personal trainer, contact us.