1 July 2015 0 Comments

3 Nutrition Tips to Lose Fat

nick

Summer is in full effect. It’s the time of year where people feel the most self-conscious about their bodies and try to hide it behind sunglasses and baggy t-shirts. Rather than drowning in a pool of negativity created by your lack of confidence, relax in a hammock of chillness created by positive action. What positive action you ask? The kind that will not only give you a better body, but also dramatically improve your health. Follow these 3 nutrition tips and you will achieve and SUSTAIN peak internal and external physical condition.

  • Manage Blood Sugar

Opt for quality protein sources, beneficial fats and low glycemic carbohydrate sources at every meal. If you’re overweight then there is a reason, and it is likely that you can make lifestyle changes to correct it. Controlling your blood glucose will allow your body to maintain physiological balance to provide you with sustained energy and focus. You will also shift your metabolism toward a more lipolytic (fat burning) state. You will also find that once you adopt this new habit, you are hungry less often. For a fully detailed educational resource, read this.

 

  • High Protein Breakfast

A bagel, orange juice, some oatmeal, and some burnt toast. Sound familiar? This is a breakfast all too similar to what most Americans start their days with. The food you choose for breakfast sets up your neurotransmitter activity for the ENTIRE DAY! If you stick with high glycemic carb, low protein breakfasts then you will crash by 11 am and depend on office coffee to get you through the day. You will also have dramatic fluxes in your blood sugar and a stress response from your sympathetic nervous system that supports fat storage. Be smarter and choose a high protein breakfast and save the juice for, like, never. Want more on this? Click right here.

  • Don’t Crash Diet

Scientists have proven time and time again that calorie cutting crash diets supply ZERO maintainable fat loss. You may drop 8lbs of water in 3 days, but a few days later you bloat back up and be more angry than a germ freak at a Llama farm. Many of these popular “cleanse” diets are nothing more than a disguised diuretic regimen. Instead, be active every single day, follow tips 1 and 2, and get your priorities straight. What’s more important? Impressing people on the beach, or living a long healthy life? If you play your cards right you’ll lose weight over a few weeks and it will be easy to sustain in a healthy fashion. You CAN do it!

Follow these 3 tips and reap the benefits of a healthier and happier lifestyle!

Positive Vibes,

Nick

25 June 2015 0 Comments

5 Tips to Improve Your Fitness

Shaka 

Fitness is about integrating a healthy mind and body to ENJOY LIFE!

The commercial media makes it EXTREMELY easy to get overwhelmed with the amount of contradictory fitness information it spews out. It seems like every website or magazine says a different thing, and then you have Dr. Oz changing his damn mind every week. All you want to do is improve your fitness level, but you’re too busy trying to sift through to sea of b.s. that is presented to you. Well my friends, I can assure you that improving your fitness level is MUCH simpler than the industry would have you believe.

Follow these 5 tips and enjoy the benefits of constantly improving your health in a sustainable fashion!

1.) Do Calisthenics
My good friend Stephen Clark is an absolute calisthenics expert, so check out his site for extensive info on all thing calisthenics. Anyways, bodyweight training is an incredible tool that just about anyone can use. The best part about this type of training is that you can do it every day. You can do it in your house, in your yard, in your office, in your underwear, or pretty much anywhere. This freedom makes it easy to stay committed to a daily program because it will not involve commuting to the gym or be dependent upon the availability of equipment. So in short, do calisthenics EVERY SINGLE DAY!

2.) Open Your Mind
Weight lifting is just one way to skin the fitness cat. Do not get caught up in the “weight lifting only” mindset that so many people are trapped in. Instead, have an open mind and try out many different forms of exercise. For example, body weight training, hiking, recreational sports, riding bikes, and jumping rope are all excellent ways to improve your fitness. Using a variety of methods will not only keep you from getting bored, but will also expose you to a variety of stimuli which will benefit your nervous system and create new opportunities to improve.

3.) Educate Yourself
One way to defend yourself against the barrage of misleading fitness information is to develop a foundation of knowledge and understanding.

How do you do this?

Find yourself a trainer (like me) that you mesh with as a person, and schedule a few sessions. This investment of time and money will be completely worth it in the long run. Come to your sessions with questions prepared to ensure that each session is an educational experience and not just simply a workout. Any respectable trainer will be ecstatic that you are taking such a proactive approach to fitness education and will provide you with all of the knowledge that they have to offer.

 

4.) Schedule Your Health
“ I’m too busy to workout” is a comment we frequently hear from people who are attempting to justify their lack of prioritization. Fitness can have an incredible impact on every single aspect of your entire life. Re-read that last sentence 5 times. Got it? Ok, well, MAKE TIME to include fitness into your daily schedule. This may mean spending 20 less minutes googling “funny cat memes” after work, but you’ll survive. Put at least 20-60 minutes of exercise on your calendar and build your schedule around that. It will be an investment of time that is well worth it.

5.) Learn About Mobility
The days of your grandmother’s static stretches are OVER! Mobility exercises have replaced static stretches as effective ways to prep for a workout and to improve joint range of motion through movement. At Premier we strategically implement ways to down-regulate nervous system impulses to overactive muscles, while activating under active muscles. We also utilize specific exercises to “reteach” your restricted joints to work through full ranges of motion. What does any of that mean? Schedule a consultation with one of our experts to have a personalized mobility pan developed specifically for your needs!

Our website is a great resource for information and fitness tips, but be sure to connect with us to get a more personalized lifestyle program made just for you! 610-429-9002.

Stay Positive and Eat Your Damn VEGGIES!

Nick

26 July 2011 0 Comments

Workout Diet – What Not to Eat When Working Out

Despite your best efforts, you may find your training and nutrition plans aren’t giving you the results you and your personal fitness trainer had originally hoped to see. Your body needs to see constant change in order to get continuous results, which means switching up your workout routines on a regular basis. There is one other important area of concern, though, and that is your diet.

Perfect Post Workout Nutrition

 If you’ve hit a plateau it may be time to take a closer look at your habits in the kitchen. There are several foods and drinks that will totally destroy your diet, adding tons of sneaky calories. Here are a few things you should be staying away from.

Sauces, Salad Dressings, and Condiments

Sauces, salad dressings, and condiments taste great and can really spice up an otherwise bland diet. If you’re not watching what you’re doing, though, you could be adding tons of calories, sugar, and fat – totally undoing what you did in preparing a healthy meal to start with.

The good news is that you can easily replace these things with spices, all of which are virtually calorie-free and can add a ton of flavor to your food. Staples you should have in the house include pepper, garlic powder, onion powder, cayenne pepper, and anything else that packs a flavor you enjoy. Try to stay away from seasoned salts as they’ll add too much sodium to your diet.

Energy Drinks

Energy drinks, like Red Bull, may give you a quick burst of energy but the damage they’re doing to your diet can be devastating. A little can with just over 8 ounces of beverage can have 27 grams of pure sugar. If you’re trying to restrict your carb intake, you’ll completely blow your limit for the day out of the water. If you’re merely trying to eat a healthier diet, you’re replacing healthy, complex carbs with simple sugars. It simply doesn’t work. Ask your personal trainer to recommend a healthier alternative.

Alcohol

Alcohol is bad for your diet and physical goals. Period. End of statement. No matter what “reduced” calorie or reduced carb concoction you pick up, it will still be packed with empty calories (ie. absolutely no nutritional value). To make things worse, most people drink alcohol at night, which is when your body is more likely to try to store it as fat. If you’re really serious about your physical fitness goals, you’ll need to put alcohol on the back burner.

There are plenty of other dietary changes you can make to jump-start your weight loss and physical fitness goals. Talk to your personal fitness trainer about making modifications to your current plan. You’ll begin to see results again before you know it.

10 December 2010 0 Comments

Personal Fitness Trainer: Nutrition

A Fitness Trainer in West Chester provides valuable information about both exercise and nutrition. A well designed fitness program must include both components in order to be truly effective. One without the other cannot produce the best results because good nutrition provides the body the energy it needs to get the most benefit from the exercises.

personal fitness trainer nutrition guidance

Fueling the Body

You can’t run a car without gas; you can’t turn on lights without electricity; and you can’t get the most out of your exercise program without nutrition. But just like you shouldn’t put cheap gas in your expensive auto, your body needs the right balance of nutrients in order to operate efficiently.

When you are reading about good nutrition, the first thing your personal fitness trainer will help you sift through is the enormous amount of information that is available. When you begin to read about losing weight, you will notice that much of the information is conflicting. Some people say you can lose weight quickly while others say the weight loss must be slow. Seeking the advice of a knowledgeable Fitness Trainer in West Chester can help you determine which information is right for you.

But one fact the majority of people agree on is that healthy weight loss must be accompanied by regular exercise. When it’s not, the result is often the infamous yo-yo weight gain-weight loss-weight gain cycle. Good nutrition and exercise work together like a team, and when one team member is missing, the whole team suffers.

The Right Nutrition for the Right You

The fact is there is no single nutrition plan that fits everyone’s needs. Using the vernacular….one size does not fit all. That’s where quality training from a personal fitness trainer can make all the difference. A professional personal fitness Trainer in West Chester will not focus on just exercise, but will design a total fitness plan that also includes nutrition.

The Fitness Trainer in West Chester can help you decipher the vast amount of nutrition information that exists and build a sound dietary plan that will supply your nutritional needs. For example, an athlete in training that is burning an extra 2,000 calories a day will need a different dietary plan than a mother who exercises 30 minutes a day and burns the average amount of calories.

A great fitness program will always be composed of both exercise and nutrition. Your custom designed program will balance your nutritional needs against your level of physical activity. The trainer will also take into account any other nutritional requirements due to special needs related to genetics or health issues.

Energizing the Body

Nutrition is energy, and you need your energy supplied through the right balance of carbohydrates, proteins, fats, minerals and vitamins. You need to eat balanced meals if you want your body to respond to exercise the way it should. Your personal trainer knows how to measure your caloric needs and then develop a sound nutritional plan that will help you lose or maintain weight while supplying the energy your body needs.

A well designed fitness program can meet any goal you might have in mind. The key lies in the words “well designed”. A Personal Fitness Trainer in West Chester can work with you at your home or office which means you get the convenience and results at the same time.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives the individual training needed to successfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!

7 December 2010 0 Comments

Sleep: The Other Part Of The Fitness Puzzle for Health

baby sleepingEating right and exercising are the key building blocks for good health in West Chester, right? Just don’t forget the third piece of the health and fitness puzzle—sleep is every bit as important, for more reasons than you might expect.

Eat Right, Exercise, And Get Enough Sleep

Eating right and exercising get the lion’s share of the attention in terms of health and fitness. Sleep is often an afterthought. The truth of the matter is, though, that neither a good exercise plan nor a healthy diet can work effectively to maintain health in West Chester without the proper rest to support it. In fact, scientists have shown that you can live longer without eating than you can without sleeping.

Life, as we all know, is filled with far too many demands on our time; and while many of us have committed to a regular exercise routine to maintain good health, many of us have let ourselves become sleep deprived. That is hardly conducive to maximizing the benefits of that much needed exercise regimen. Very few people report prioritizing sleep for health in West Chester, while exercising and eating right are much more of a concern. Still, as experts have revealed, all three components are essential to optimizing health.

How Lack Of Sleep Affects Fitness

A lack of sleep (less than eight hours per recommendations) has a significant impact on the body’s ability to function and see to essential life processes that command fitness. Most people know that not getting enough sleep is a severe energy drain, which obviously complicates the ability to exercise. But beyond the energy factor, sleep affects health and fitness in other ways.

Sleep deprivation has been linked to:

  • Poor regulatory control of blood products and hormones (impacting bone density, strength, energy, appetite control, and muscle health)
  • Increased weight gain (despite diet)
  • Decreased exercise regimens
  • Slower metabolism

In addition, a lack of sleep results in poor cardiovascular (heart) health and an inability to repair muscle and tissue—essential to strength and fitness. In fact, the need for sleep as a means of boosting fitness is so important that the average athlete gets ten hours of sleep each night as opposed to the recommended eight (which is really far less for many adults). This is important to consider when trying either to maintain or achieve health in West Chester.

Sleep And Exercise—A Symbiotic Relationship

Exercise and sleep share a symbiosis of sorts. You need good rest to be able to perform exercise and benefit from it; good exercise helps you get the most from your sleeping hours. It helps you get to sleep, stay asleep, and rest better than if you did not exercise.

Sleep and exercise are two partners in health and fitness. Without one, the other will be seriously lacking, and without the other pieces of the health and fitness puzzle—nutrition, sleep, and exercise, the benefits of any other will be seriously decreased. They are both necessary in order to achieve health in West Chester.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives the individual training needed to successfully reach their goals. All fitness programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!