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

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!

11 November 2010 0 Comments

Are Reality TV Weight Loss Shows Helpful?

couch potatoOur personal trainers in West Chester understand that watching a person succeed at weight loss after a lifetime of failure is quite motivational; in the best of circumstances, you could use that experience to help boost your own fitness and weight loss program. But is it realistic to think that you can lose weight like you see on TV?

The Pros And Cons Of Reality TV Weight Loss

Everything that you see on a reality TV weight loss show is not necessarily bad, but you have to be able to take the show for its entertainment value and know where reality ends. There are both good and bad lessons to be learned by watching reality TV weight loss shows, and before you apply what you see to your own weight loss goals, our personal trainers in West Chester want you to consider the whole of the matter.

What’s Good About Reality TV Weight Loss Shows?

First off, reality TV weight loss can be very motivational. It is inspiring to watch a person who has struggled with weight and fitness all their lives become stronger and healthier. There is a certain confidence you get from watching others—whose lives may parallel your own—succeed. It is motivational to see that it is possible for the most unlikely of persons to push themselves past the point they thought possible to lose weight and achieve higher levels of health and fitness.

It is also beneficial to see the difference a real support system and weight loss/fitness plan can make. Often reality TV weight loss shows feature support systems, group therapies, and professional services for the participants. For many, it is the presence and support of these other individuals, and the education that they gain in regards to health and fitness, that help them make the jump to finally achieving weight loss goals. Our personal trainers in West Chester know first hand that proper instruction and constant motivation can help you achieve your long term weight loss.

What’s The Downside To Reality TV Weight Loss Methods?

Like most reality TV series, reality TV weight loss shows present very unrealistic portrayals of weight loss for the average man or woman. These shows provide personal trainers and nutritional support, but they also take an extreme approach to weight loss in many instances, pushing diet extremes and day-long workouts rather than incremental, sustainable fitness and nutritional programs.

Our personal trainers in West Chester want you to know that it is not realistic to try to lose weight just by watching snippets of weeks and weeks of people working to lose weight and then trying to recreate their weight loss ‘program’ on your own. What is often not shown is that these contestants are spending entire days in the gym and at times crash dieting for a monetary prize, which ends up being an unrealistic motivation once normal life resumes.

This also has the effect of promoting exercise programs that are not safe or healthy for individual viewers (and also not for the contestants sometimes). Safe and effective exercise is highly personal, and we would suggest contacting our personal trainers in West Chester to help create a program customized for your needs. The physical health and abilities of the individual must be considered before a good exercise program can be devised.

The biggest problem with reality TV weight loss shows is that they are not personally tailored to you. It is not safe, healthy, or effective for you to simply adopt the program used by another—whether your neighbor or a contestant on TV. Our personal trainers in West Chester create healthy fitness programs see to all aspects of the individual’s life and create a program that is healthy and workable—and sustainable—for a lifetime of health and fitness.

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!

23 October 2010 0 Comments

Why Crash Dieting Does More Harm Than Good

When trying for weight loss in West Chester, sometimes the thing that prompts us to try and lose weight is an upcoming event, such as wanting to get into a bathing suit for summer or looking good for a wedding or reunion. The temptation is high to follow a diet that promises rapid weight loss in West Chester in a short amount of time, but often these crash diets do more harm than good and can even result in long lasting consequences. In this article, we’ll discuss why crash dieting is bad for you, the long term consequences of a cycle of long term crash dieting, and what you can do for effective weight loss in West Chester!

crash diets

What is a Crash Diet and Why is it Bad?

Crash diets are famous for promising unbelievable results with minimum effort in a short period of time, but what do they entail exactly? Most crash diets have a poor diet and questionable supplements in common. They usually involve drastically cutting back on the number of calories you consume during the day, and sometimes have complementary supplements which are nothing but diuretics. While practitioners may notice rapid weight loss at the beginning of such a diet, often the weight lost is nothing but water weight and, if continued, will result in muscle loss as well.

When you follow an extremely low calorie diet, the first thing that happens is that your body uses up its stores of carbohydrate, also known as glycogen, as well as the water that is stored with it, in the liver and muscles. This is what prompts the weight loss in the beginning. Once these carbohydrates are used up, the body starts using proteins in the muscles for energy, which can leave you feeling tired and irritable.

Soon, the metabolism slows down, putting your body into a kind of starvation mode, because it doesn’t know when it will start receiving healthy nutrients again. Then, when you go back to your previous eating habits, you’re likely to not only put back on the weight you’ve lost, but add more pounds as well, because the metabolism is still too slow to keep up with the new intake of food.

Worst Case Scenarios

Those that put themselves of a constant cycle of crash dieting and eating poorly are doing a lot of damage to their bodies which could result in potentially life threatening illnesses. Due to their restrictive natures, crash diets could prevent you from eating healthy foods with nutrients that your body needs to function properly, such as iron, B12, potassium or sodium. These could lead to deficiencies that can cause other problems, like nerve and muscle functions and heart attacks. They also cause a great deal of problems for organs like the liver and kidneys, because without the proper nutrients, the organs can’t function properly. Finally, not getting enough calcium in the diet can lead to the development of osteoporosis, which makes bones brittle and more prone to fractures.

Eat a Balanced Diet for Better Results

If you’re trying for weight loss in West Chester, resist the temptation to follow a crash diet and look for healthier alternatives instead. Gradually change your eating habits and your proportion sizes so your metabolism won’t drop too quickly, and pair your new eating habits with a fitness routine, and you’ll be losing weight in no time. Think of your new good habits as a lifestyle change instead of a temporary diet.

You may not lose weight as quickly as a crash diet can promise, but you’ll be doing it in a much safer way and the weight is more likely to stay off. For safe and effective weight loss in West Chester consider hiring a personal trainer. Personal trainers ensure that you will achieve your long term goals by changing up your routines and keeping you motivated!

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!