When It Comes to Fitness, You Have to Be Realistic to Be Successful
In the world of fitness, you must be realistic to be successful. Don’t expect to lose weight miraculously or build muscles without working. Becoming fit takes dedication and commitment to a healthy lifestyle. That doesn’t mean it can’t be fun and exciting. Anything worth having is worth working for and fitness is definitely on the top of the list. Your health and fitness makes a difference throughout your entire life. It not only adds years to your life, it adds life to those years. A fit body helps you develop confidence and look fantastic, while it also slows the aging process.
Don’t expect a miracle diet.
When you work with a personal trainer to improve your health or lose weight, don’t expect him or her to give you a miracle diet to take off pounds overnight. Instead, the trainer will provide nutritional advice to help you make better choices when it comes to selecting food. Diets don’t work. That’s because they always end, either in front of the refrigerator at two in the morning or in success. Either way, you go back to your old eating patterns that put the weight on in the first place. Learning to eat healthier is the only way to take pounds off and keep them from returning. It also helps boost your immune system while providing nutrients that are necessary for a healthy body.
Set a realistic goal.
While you don’t want your goal to be so simple you don’t have to work to achieve it, you also don’t want to set one so high that you’ll become discouraged. Even if you have to lose a hundred pounds, your trainer will show you how to break down that goal to smaller achievable goals. Nothing is as important as seeing success when you’re trying to lose weight or become fit. Setting smaller realistic goals helps you stay on target as it acknowledges the success you have.
Work hard, but don’t overdo.
The first time you workout, you’ll probably want to push yourself beyond your capacity. While that’s good, if you’re not doing each exercise correctly, it can cause muscle strain and injury. A personal trainer can identify your level of fitness and design a program that works you to your maximum, but is still within your ability.
Personal trainers not only show you how to do each exercise correctly, they also watch to insure you do them right. Doing an exercise incorrectly can minimize the benefits or cause injury.
Even if you have realistic goals, sometimes attaining them can get discouraging. A personal trainer can help you stay motivated during times when you reach a plateau. Eventually, you’ll see big results.
When you workout smart, doing each exercise correctly and to your maximum potential, you’ll start to see results relatively quickly. They may be in the form of a higher energy level, weight loss or even looser clothing.
Setting and reaching realistic goals in fitness helps you build the confidence to set goals in other areas of your life.
Improve Your Life and Health by Making Positive Changes
Making positive changes toward better health can occur a little at a time and be so minor, you may even doubt they help. However, when you add all these changes together, you start to see big differences in the way you look and feel. Bad habits creep in just as easily. Maybe you never bought soda pop or sugary treats, but one day picked up a package while shopping. The next thing you know, you’re buying them again and again. They now have become a habit. The same holds true for living a sedentary lifestyle. You can reverse all the negative changes you’ve made in your life and start heading towards the positive side of life.
Start moving
You may not be able to run 20 miles, but you probably can walk around the block. Becoming more active has to start somewhere, so do whatever you can to increase the activity in your life. Eventually, you’ll be surprised to find you have the stamina and energy to run the 20 miles, if that’s your goal.
Learn to eat healthier
In order to lose weight, you don’t have to diet. In fact, dieting doesn’t work. That’s because diets always end and you go back to eating the same way that put on the weight in the first place. Instead of dieting, learn to eat healthier. Here in Bergen County, NJ, personal trainers can help show you small changes you can make in your eating patterns that reap big rewards. Maybe the changes seem minor, such as substituting some unsweetened applesauce for some of the oil or sugar in baking, but each change makes the food you eat more nutritious and lower in calories. Individually these changes make only small differences in your caloric intake, but as a group, they make a dynamic difference that can help you take weight off and keep it off permanently.
Small changes build to big results
You need a long term goal to aim toward, but you also need to make short term achievements too. While your long term goal may be overall fitness and losing 30 pounds, exercising a half hour a day might be one short term goal you need to achieve first. Sometimes, keeping long term goals in mind can help you make simple changes in your life. For instance, rather than circling the parking lot looking for a spot close to the door of the store, you might park at a distance, saving gas and increasing the amount of exercise you get for the day. Taking the stairs, rather than the elevator, is another small change you can make that gives big dividends.
You’ll watch your blood pressure lower and improve your cholesterol without the benefit of medication when you eat healthier and get more exercise.
You’ll change your mind about difficult chores around the house when you consider just how much exercise you’re getting. In fact, some people find that when they consider these chores as exercise, they breeze through them faster and have more time for themselves.
You’ll start to feel changes within a few weeks. You’ll notice you can walk faster and further without needing to rest and start to see pounds slide off, revealing a new you.
You’ll start to feel happier and ready for the world when you increase the amount of exercise you get. Exercise stimulates the brain to create hormones that make you feel good. It also burns off the negative hormones created by stress.
Nutritional Tips in Edgewater Can Make Weight Loss Easier
It doesn’t matter whether you’re a mom who wants to make meals healthier, someone who wants to lose weight or your doctor told you to eat healthier for better health, you’ll get some beneficial nutritional tips in Edgewater when you use the services of a personal trainer with a certification in nutrition. You’ll be amazed at how eating more nutritious foods can improve your health. While doctors are experts at almost all health related issues, very few doctors have more than just one nutrition class. In fact, many doctors often tell you to eat healthier and get regular exercise, but they don’t give you any more information. You can learn how to do this with the help of a personal trainer.
Personal trainers stay abreast of the latest information on nutrition and exercise.
Many studies show that a healthy diet and regular exercise can help control or even reverse serious conditions. While a round body was fashionable at one time, today we know it may cause health issues that can shorten life or diminish the quality of life. Stick thin isn’t in either, but healthy and energetic is. Overweight is one of the leading causes of preventable illness. It’s epidemic today. While a sedentary lifestyle is part of the cause, fast food restaurants and junk foods is the other part of it. Learning to eat healthier is the best medicine for many conditions, when you add exercise to the mix; you’re creating a program that makes you destined for good health.
Exercise and a healthy diet can boost your immune system.
Not only does a healthy diet provide antioxidants, exercise also increases them. When you first exercise, your body reacts to the extra free radicals produced in your body from exercise and it stimulates the production of more antioxidants. The longer you exercise the more your body produces its own antioxidants, even when you’re not exercising, giving you an adequate supply to fight off free radicals from other places. A healthy diet also provides antioxidants that protect the cells. Exercise and a healthy diet also create longer telomeres, which protect the cell’s DNA and allow it to live and replicate longer. Cell death is responsible for disease and aging.
Your food doesn’t have to taste like cardboard when you eat healthy.
Eating healthy doesn’t mean you have to eat foods that taste “healthy.” In fact, many of the nutritional tips offered by personal trainers and nutritional experts include using herbs and spices to add extra vitamins and nutrients to your dishes. You’ll find many of the tips give you gourmet flavor but are still extremely healthy. You’ll offer dishes everyone loves and amaze them with just how nutritious they are.
You don’t have to combine diet and exercise when you use the services of a personal trainer, but the option is always available. Some people simply want to learn how to cook healthier for their family, while others want to lose weight or become fitter. No matter why you seek out extra information, a personal trainer can help with your fitness program.
You’ll have more vim and vigor when you combine a healthy diet and exercise. A healthy diet can help you prevent energy lags and give you more vitality, but so can regular exercise. Combining provides a double boost.
You’ll learn how to make substitutions that can lower calories and boost nutritional levels of your favorite recipes.
Personal trainers ask you about food preferences and then find ways to make your favorite foods more nutritious.
Continue reading Nutritional Tips in Edgewater Can Make Weight Loss Easier »
You’ll Lose Weight Faster with a Combination North Bergen Weight Loss Program
If you’re serious about wanting to lose weight, you won’t get permanent results with the latest diet you found on the internet. Diets just don’t work. Instead you need a North Bergen weight loss program that combines healthy eating with exercise. This type of approach takes weight off fast and keeps it from ever returning. Unlike regular diets, which always end either in success or disaster, you don’t go back to old unhealthy eating habits that put the weight on in the first place.
A personal trainer can design a combination weight loss program specifically for you.
Personal trainers don’t use a cookie cutter approach. They understand that everyone has a different level of fitness, different goals and different special needs. Instead, the trainer first does an assessment and then designs a program that’s difficult, but still within your capabilities. It’s a combination of a healthy diet and exercise. You’ll workout harder than you ever would on your own, so you’ll lose weight faster.
Learning new ways of eating doesn’t mean you’ll feel deprived.
Your eating habits and lack of exercise helped put on the weight, so the only way to lose it is to develop new eating habits and start exercising. However, unlike diets that can be restrictive and leave you feeling hungry, personal trainers can show you ways to make wiser food choices. The suggestions may involve simple substitutions, such as using Greek yogurt to replace sour cream or it may include advice on having healthy snacks available so you don’t raid the candy machine at work or clean out the candy rack at the gas station on the way home. You may not have to give up your favorite foods, but instead, learn how to make them healthier with fewer calories.
Exercise is the cornerstone to weight loss.
While a healthy diet is the building blocks of a healthy thinner body, you need exercise in the mix to make weight loss more successful and faster. Not only does exercise burn more calories, it also builds muscle tissue. When you have more muscle tissue, you’ll burn even more calories, since muscle tissue will burn off more calories than fat tissue does. You’ll be stoking calories 24/7. Exercise also has many other benefits.
Exercise also is a stress buster. Stress can often lead to overeating and it also produces cortisol, which is linked to abdominal fat. Exercise burns off these hormones and stimulates the brain to create ones that make you feel good.
Exercise gives you more energy and stamina. Extra energy means you’ll be able to be more active and burn even more calories.
Exercise helps you sleep better at night. A good night’s sleep is important to good health, but lack of it may cause you to reach for a sugary snack to boost your energy level.
You’ll see results faster with the combination of a healthy diet and regular exercise. There’s nothing more motivating to keep you working out and eating healthy than seeing successful results.
Continue reading You’ll Lose Weight Faster with a Combination North Bergen Weight Loss Program »
Learn Healthy Recipes from a Fort Lee Personal Trainer
You might initially think of a Fort Lee personal trainer as just an exercise coach, but trainers are far more than that. Personal trainers not only help you maximize your workout time but also can show you healthy recipes in Fort Lee to lower your caloric intake, without making you feel deprived or leaving you hungry. Trainers today provide nutritional help on an individual basis. Not everyone has a weakness for Ben and Jerry’s, some people find pizza or other foods are their downfall. Trainers listen to your special needs, help identify your favorite foods, assess your level of fitness and learn of any special needs. Only then does a trainer design a program specifically for you.
The trainer won’t give you a diet, because diets don’t work.
Diets never work, even when they’re successful. That’s because they always end and you go back to your old eating habits, which put the weight on in the first place. Instead of handing you a diet, a personal trainer shows you how to make healthier food choices. The training may include substituting one food for another or learning how to make your favorite food healthier, such as using unsweetened applesauce to replace some of the oil in baked goods. Most people never feel deprived or hungry and often find they’re eating more, but losing weight faster.
The combination of a healthy diet with exercise is the Waterloo of fat.
A healthy diet lowers calories and if that’s all you did, you’d lose weight. However, when you add exercise to the mix, you’re not only improving your healthy, you’re burning calories faster, which means you’ll also lose weight faster. Exercise builds muscle tissue and muscle tissue requires more calories than fat tissue does, so you’ll be burning extra calories 24 hours a day—even when you’re sleeping.
You’ll workout harder than you would on your own.
The personal trainer assesses your fitness level so he or she can design a program that works you to your maximum capabilities, but is still within your reach. As your fitness level improves, the trainer modifies the program to reflect that improvement. You’ll always be working at your maximum, but safely within your ability.
The trainer will show you how to execute each exercise correctly and then watch to insure you do it right. That’s important because doing an exercise right can help prevent injury and maximize the benefits.
You’ll learn how to make delicious foods that are also very healthy. If you have a family, you’ll be able to teach them how to eat healthier by serving healthy foods. Many of the foods use herbs and spices to add flavor, which means you’ll all be eating like gourmets but with lower calorie recipes.
The combination of a healthy diet and regular exercise not only zaps fat, it also helps prevent serious conditions, such as high blood pressure and diabetes. If you already have a problem, the combination may make it more manageable.
You’ll have more energy the more you exercise. The increased stamina and endurance gives you plenty of energy to do other activities that also burn calories, making weight loss and a healthy lifestyle easier.
Continue reading Learn Healthy Recipes from a Fort Lee Personal Trainer »
Edgewater Workouts
If weight loss is your goal, dieting alone won’t help. However, when you combine a healthy lower calorie diet and a workout, you’ll have a dynamite combination to blast away faster. Of course, knowing how to do each exercise correctly is important, since executing a routine incorrectly can minimize the benefits and sometimes even cause injury that can set your plans back for months. That’s why many people use the services of a personal trainer to help them get the most out of their Edgewater workout.
The concept of weight loss isn’t difficult.
- Losing weight is a matter of consuming fewer calories than you burn. Eating a healthy diet lowers your intake and adding exercise increases your output, making it perfect for those who want to lose weight faster and safer. Exercise does so much more for those who want to lose weight. Exercise builds muscle tissue and muscle tissue burns more calories than fat tissue does.
A personal trainer can show you exercises that maximize your time in the gym.
- You probably already know a few exercises from your days in gym class. While any type of exercise is beneficial, some are far more beneficial in burning calories. Personal trainers can show you ones that will either shorten your workout time or take pounds off faster. Trainers also provide many other benefits. Personal trainers first assess your level of fitness; learn your goals and any special needs. Trainers then create a program that works you to maximum capacity, but is still within your capability. You’ll work harder than you’d ever work on your own and see far more progress.
Using a personal trainer for weight loss can keep you motivated.
- It’s not always easy to stick to a workout regimen and far easier to skip going to the gym or working out, particularly after a long day at work or early in the morning before work. However, when you know you’re meeting with a personal trainer, you tend to make the extra effort. Trainers also provide other motivation, such as support during difficult plateaus in weight loss.
The more you exercise the more energy you have to do other activities that also burn calories.
Not only will you lose weight faster, you’ll look thinner even if you didn’t lose a single pound when you add exercise to weight loss. People who workout often find they wear a size smaller even if they don’t lose a single pound.
You’ll burn off stress hormones with exercise. Stress hormones, such as cortisol can play havoc with your body. Some studies show cortisol may cause fat to accumulate around the abdomen. Exercise not only burns off stress hormones, it replaces them with ones that make you feel good.
You’ll sleep better at night after working out. A good night’s sleep is mandatory for good health. It also can help you avoid the temptations of sugary snacks.
Continue reading Edgewater Workouts »
Don’t Believe These 5 Myths
Nothing irks me more than when good people are misled by fitness myths. These myths interfere results and keep people miles from their goal weight.
So I’ve got to warn you about the false rumors going around Bergen County, about strength training.
Strength training is the number one thing you could possibly do for your health, development, and fitness.
Don’t fall for one of these 5 myths and miss out on remarkable potential results.
Strength Training Myth #1: Muscle Can Turn Into Fat
Why would you want to build muscle if they think it could morph into fat over time? Don’t worry; this myth is seriously bogus.
Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.
Strength Training Myth #2: Strength Training Makes Women Bulk Up
Sure, strength training increases the amount of muscle on your body, so many women take this to mean that their body will become body-builder-esque. Not quite the look you’re going for…
The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle without a very focused and dedicated effort. Rest assured, ladies, the effort you spend on strength training will get you closer to that lean, toned look you want.
Strength Training Myth #3: Strength Train Enough and You Can Eat Anything
This irks me all the time, as I’ve seen so many people throw away their hard- earned fitness results by eating unhealthy foods. If you do strength training everyday at intense rate, your total calories will still count. A lot of people miscalculate how many calories they eat with how many calories the burn each day.
For best results, maintain a calorie-controlled is to have fresh diet, and be on the strength training routine.
Strength Training Myth #4: Strength Training Does Not Burn Fat
If you are trying to loose weight, muscle is your number one ally against fat gains. Regular strength training helps you increase your muscle mass as well as preserves existing muscle mass.
Strength Training Myth #5: High Reps And Light Weights For Toning
Never do high repetitions because that will increase your muscular endurance but will not add strength or tone. In order for you to challenge your muscles, you need to do heavier weights with lower repetitions. By including strength training as a part of the fitness routine you’ll achieve a fit and toned body in Bergen County.
My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.
Call or email me today and we’ll get you started on the program that’s best for you.
For Best Results…
Want to get the most from your workouts? Follow these 5 tips:
- Be Consistent: exercise at least 4 times each week.
- Be Challenged: change your routine often.
- Be Patient: don’t forget that true fitness results take time.
- Be Excited: find an exercise program that you love.
- Be Coached: call in a professional, like me, for real results. Call or email today!
Cranberry Chicken Salad
Meals that are high in protein and natural fiber are the perfect way to compliment your strength training routine to achieve your fat loss goal quickly. This recipe for Cranberry Chicken Salad is a delicious way to eat lean and clean. Serve on large lettuce leaves. Servings: 8
Here’s what you need…
- 4 cups cooked chicken breast, cubed
- 1 fennel bulb, chopped
- 1/4 cup roasted pistachios, chopped
- 1/4 cup dried cranberries
- 1 Tablespoon roasted pepitas
- 3 Tablespoons coconut milk, canned and full fat
- 1 teaspoon dried, ground sage
- 3 Tablespoons fresh parsley, minced
- dash of salt and pepper
- head of Romaine lettuce
1. Mix all of the ingredients, except the lettuce, in a bowl. Serve by spooning the chicken salad in large Romaine lettuce leaves.
Nutritional Analysis: One serving equals: 221 calories, 9 fat, 123mg sodium, 10g carbohydrates, 4g fiber, and 23g protein.
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Fitness Referral Contest
I’m looking for more motivated clients just like you – and I figure the best place to start looking is in your circle of influence.
I’ve decided that instead of paying the radio, newspaper or some direct mail company to market our programs, I’d rather reward you.
Do you know anyone who could benefit from my services?
Do you have a friend, a family member, or a coworker who is interested in improving their fitness and health level? This is your opportunity to help your friends, and family to achieve their health, fitness, and weight loss goals.
Become one of the top three winners, you will get a referral prizes. This will allow you to benefit from sharing your experiences with me, and our program. It will also allow me to continue to work with motivated clients like you and to spend my time working on program design, training and serving my current clients. Be the first one to get rewarded with great prizes, and help me out!
Contest Rules:
Which ever VIP Client refers the most potential clients for a Free Body Diagnostic, Trial Session, and try our program for at least a month will receive credit for a referral who ever has the most will win contest..
Deadline date is September 2, 2014 prizes will be issued to winners that day.
1st Place: Ipad Mini + 2 free training on next package
2nd Place: $100 AMEX + 2 free training sessions on next package
3rd Place: $50 AMEX +2 free training sessions
Bonus: Any client who has a referral sign up automatically for at least a month gets a free session per client referral.
Here’s What You Need To Do:
Email us on vipfitnesscenter@gmail.com name of the friend you referring to, their email and phone number. You can also have a referral contact me directly on my cell phone (201)723-1102 or put their information on the URL below click here
If you think my programs have benefited you, I’d appreciate it if you share them with those people you care about. I look forward to helping them and rewarding you soon!
Contest Standings:
1. Bobby Barbagallo 1 referral / Julie Kang 1 referral
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Beware of these 7 dieting mistakes
It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.
It may be because you’re consuming more calories than you think.
Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.
Mistake #1: Forgetting Liquid Calories
It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some beverages have more calories than an entire plate of food.
It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.
For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.
Mistake #2 Meal Skipping
Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.
But this is a mistake.
Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.
So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.
Mistake #3: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.
Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.
To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.
Mistake #4: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.
These add extra calories fast.
One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.
Mistake #5: Blaming Your Genes
Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.
Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.
Stick to your diet and exercise plan and you should definitely see results.
Mistake #6: Eating Without Thinking
It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.
When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.
Mistake #7: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.
This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while.
Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!
Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.
Call or email today to get started on a fitness program that will truly improve your quality of life.
Aim to Add
It’s easy to only focus on the foods that you’re not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you’ll stay motivated and stick with it.
Pack as many non-starchy vegetables as you’d like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety.
Milanese Steak Grill
Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Make sure to trim your steak of all visible fat before grilling to enjoy the leanest cut possible. Add a side of steamed veggies and brown rice for a healthy, tasty meal. Yield: 4 servings
Here’s what you need…
- 1 lb. boneless beef top round steak, 3/4 inch thick, trimmed of fat
- 1/4 teaspoon salt
- 1/8 to 1/4 teaspoon pepper
- 1/3 cup finely chopped fresh parsley
- 2 tablespoons grated lemon peel
- 3 large garlic cloves, minced
- 1/4 cup dry white wine or chicken broth
- 1 tablespoon Dijon mustard
- Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once.
- Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well.
- Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices.
Nutritional Analysis: One serving equals 150 calories, 4g fat, 2g carbohydrates and 24g protein.
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Why Cardio Is Important
The Cardio Myth
There are certain fitness myths that people will always know about.
These ideas are passed from one unsuspecting person to the next, a little crumb of misinformation that does more harm than good.
I’ve heard them all so many times.
There’s the myth about ab crunches melting off belly fat. (Sorry folks, spot reduction doesn’t exist. You’ve got to burn the fat from your body as a whole.)
Then there’s the one that says the faster you do an exercise the better, even at the expense of form. (Ouch. This philosophy has caused many an injury. Never sacrifice form for speed. Take your time, and have resting days)
I’ve even heard one that says recovery days are not necessary. (Rest days are actually very important to your recovery and weight loss.)
Out of all fitness myths, the one that gets to me the most is the belief that fat loss comes as a result of long, slow cardio sessions.
I’ve seen many people in Bergen County waste their time and effort on this one.
The truth is that intense, shorter workouts that contain resistance training with challenging bouts of cardio will burn fat quicker than a long, steady cardio session.
Think about it. Who doesn’t love to save time?
If you are still plodding away on the treadmill 60 minutes at a time then you are spending more time to get half of results.
Allow me to introduce you to a little technique called HIIT.
HIIIT stands for High-Intensity Interval Training is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by fair recovery intervals, and a cool down period.
By adding the explosions of speed into your comfortable pace will increase your muscle tone, power, speed, strength, endurance and best of all it allows you to burn more calories.
There you have it-all you need to know to take your workouts to the next level.
Do you have questions about using HIIT to get better results? I would love to hear from you and answer al your questions.
Call or email me today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your fitness goals.
Bonus Burn
After you exercise using HIIT, your body goes into a state of enlarged metabolic productivity. Simply put, this means that your body will continue to burn extra calories long after you have put down your last set and left the gym.
On the other hand, if you stuck with a long session of steady cardio, your calorie burning would stop quickly after you hopped off that treadmill.
I don’t know about you, but I like the idea of burning more calories after I’m done exercising. Talk about a bonus!
Say goodbye to stable cardio and accept a whole new fitness philosophy centered on HIIT.
Watch how quickly your body begins to transform.
Low Carb Mini Muffins
Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack. Servings: 24
Here’s what you need:
- 6 eggs
- 1/2 cup coconut oil, melted over low heat
- 1 teaspoon vanilla extract
- 1/4 teaspoon almond extract
- 1/4 cup grade B maple syrup
- 1 lemon, zest and juice
- 1/2 cup coconut flour
- 1/2 teaspoon salt
- 1/4 teaspoon baking soda
- 1 cup organic, fresh blueberries
- 1/4 cup sliced almonds
- Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
- In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
- In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
- Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
- Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
- Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
- Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.
Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein
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