Wednesday, December 19, 2012

Avoiding Holiday Weight Gain

Hey everyone I would like to share this aritcle written by Mattie Schuler Men's Fitness on how to avoid holiday weight gain. I know its hard to stick with your workouts and nutrition plan during the holidays I have trouble myself. I have done pretty good so far havn't gained a pound.....havn't lost one either lol .
        1. Schedule in exercise, and stick to it.

During the holidays, exercise tends to be the first activity dropped from a busy schedule, says Roussell. To avoid this, schedule in your exercise just like you would any normal meeting or event. “If it’s in your calendar, you know when and how you will get in that exercise,” he says. Stay active with outdoor winter sports like skiing, snowboarding, or even sledding (yeah, it takes work to climb back up the hill). Or if you're not a fan of snow, buy some ass-kicking boot camp sessions at your gym.

2. Be wary of alcohol.

“Alcohol puts the brakes on fat loss,” says Roussell. Mixed drinks loaded with carbs and sugars will put back on what you burned at the gym in a heartbeat. But, because drinking (hopefully) occurs in a social setting, it can feel weird to not order a drink. Get your first one, sip slowly, and then switch to a club soda with lime on your second order — no one will know it’s vodka-free. The added bonus to drinking slowly: you won’t risk getting tipsy and reaching for fatty foods, or overeating, both of which you’ll likely feel bad about the next morning.




  3. Weigh yourself daily.

People who weigh themselves daily have better control over maintaining or losing weight. “A lot of people step on the scale on January 1st and are mortified,” says Roussell. “By weighing yourself everyday, you stay accountable and recognize what’s going on.” Even though you’ll fluctuate give or take a pound or two, you’ll notice patterns of increase and be able to reign in your eating habits before they get out of control.

4. Choose the right party foods.

Most party foods are refined grains or simple carbohydrates, says Roussell. Instead of reaching for snack mix, choose low-cal veggies or protein-packed shrimp cocktails. Eat a salad or broth-based soup before attending a holiday event so you can feel full (and avoid diving into the buffet head first). At a sit down dinner, fill up on meat and roasted veggies, first, before the carb-heavy mash potatoes and dinner rolls. Have a sweet tooth? Opt for pumpkin pie, which tends to be lower in calories than most other desserts.

5. Stock up on nutritional back-up snacks.

Keep healthy snacks in your car or at your office so you don’t feel hungry. Look for protein-rich foods like unsalted almonds or beef jerky for easy, grab-and-go options. Also, load your shelves with seasonal fruits and vegetables. Just because it's cold outside doesn't mean you can’t find produce in supermarkets. Go for kale, rich with antioxidants for detoxing your body throughout the holidays, and apples and oranges with Vitamin C to boost your immune system.


Source: http://www.mensfitness.com/training/...er-weight-gain


Monday, December 10, 2012

How To Break Through Weight Loss Plateaus

You're tracking calories, working out each day, then bam! For a week or two, the scale refuses to budge...and you realize you've hit a dreaded weight loss plateau. Now what?

Even though it's completely normal to hit a snag in your fitness journey, a perceived setback like this can send even the most dedicated dieter off course, away from healthy eating and toward cookies, cake, and pizza. But you can be strong and start getting back on the weight-loss track again. Try at least one of the following techniques, and there's a good chance you'll burst through your plateau in no time.

Here are five important things to know about hydration and exercise: 1. Zigzag your daily calorie intake.
In theory, you've got to eat less to lose more, but this isn't always the case. Sometimes you just have to shake things up. Here's one way to do it: If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. The idea is to keep your metabolism guessing. There's no magic number that works for everyone, so you'll have to experiment until you find the right calorie levels for you.

2. Switch up your exercise routine. If you do the same workout each day, eventually it can start to become less challenging, and (unfortunately) less effective. If you push yourself to new levels of strength or exhaustion, you'll almost certainly see a shift. Here are some ways you can challenge your body:
  • Swap your jog for a bike ride.
  • Try weights with your cardio routine. (ChaLEAN Extreme® or RevAbs® can help you do this.)
  • Add intervals of high intensity to really make you sweat. (INSANITY® is a great workout for this.)
  • Drop to the floor for 10 push-ups right now!


3. Eat some almonds. Almonds are a great snack, plus there's some research that indicates that they can help you burn fat. That's because they contain fiber and fatty acids—the good kind of fat that helps you lose weight. A study published in the International Journal of Obesity compared two groups of people who ate a 1,000-calorie-a-day diet. As part of their daily diet, one group ate 3 ounces of almonds every day. The other group ate a mix of complex carbs. What happened? The group that ate the almonds lost more weight.

4. Get more sleep. This may seem like the opposite of number 2, but the truth is is that you could be training too hard, which is about the quickest way to hit a weight loss plateau, because an over-trained body holds on to weight as if it were starving to death. There's no better way to test this than to try and sleep more. The reason is that your body recovers much more quickly from exercise while it's asleep, and if you're burning the midnight oil while trying to do INSANITY, you could easily plateau from lack of recovery time.

In a recent study at the University of Chicago Medical School, researchers found that during a period when study participants were deprived of sleep, they metabolized glucose less effectively. Additionally, they had higher levels of the hormone cortisol, which has been shown to impair memory, increase insulin resistance, and slow recovery in athletes. "There's a good reason why five-time Tour de France winner Eddy Merckx said, 'The Tour is won in bed,'" says Edwards. Your body's recovery response during deep sleep is only rivaled by performance-enhancing drugs. When you're on the borderline of overtraining, getting more sleep is the first thing anyone should try.

5. Relax. Believe it or not, the one big thing besides diet and exercise that can cause you to plateau is stress. When you're stressed, your body sends out higher levels of the hormone cortisol that, as stated in number 4, can encourage your body to hang on to fat. "Cortisol is actually a performance-enhancing hormone," says Edwards. "But it's gotten a bad rap because we've begun living our lives at too high a volume. Cortisol is released at times when the body is in an emergency state. It increases performance, but only over a short period of time. When cortisol is released and forced into action at regular intervals, it causes your body to wear down and switch to more drastic means of survival, like holding on to excess amounts of body fat. Your life shouldn't feel like one big emergency. As a society, we need to learn to be more tranquilo, as the Spanish say."

We get stressed for many reasons, almost all of which are influenced by the society around us. One of the best ways to combat stress is to get some alone time to chill. If you're the type who can't let go, try some forced relaxation techniques, of which yoga seems to be one of the most effective. There's something special about the mind/body interaction of yoga that forces a relaxed state even from the most stressed of us.

Monday, December 3, 2012

10-Minute Trainer Home Fitness

There's no program like 10-Minute Trainer®—so effective, it takes only 10 minutes a day to whip you shape!  









• Get into amazing shape in as little as 10 minutes a day! 10-Minute Trainer was made for people who are “to busy for excuses".

• Build muscle and shed pounds in no time with super-concentrated workouts—and lose fat even faster with
 
10-Minute Trainer Is For:












• Busy people who don’t have a lot of time for fitness.

• Anyone who needs extra motivation—Tony Horton keeps you motivated


• Everyone from beginners to frequent exercisers who want a quick workout on an especially busy day or while ther're traveling.
• People who want an exercise program without alot of equipment.

comment or email with any questions.
     I will set you up on a nutrition program and give you the tools you need to lose weight fast and safely.

Fitness Coaching
Discounts on Products
Nutrition Plan
And More
Starting at $13 Dollars  A Month









Sunday, November 25, 2012

P90X Home Fitness "BRING IT"



 

P90X is a comprehensive in-home fitness and nutrition program proven to burn fat and reshape your body in just 90 days. In fact, if P90X doesn’t get you absolutely ripped in 90 days, you’ll get your money back.

Twelve different workouts target every area of your body, incorporating moves used by elite athletes, gymnasts, weightlifters, and martial artists. In addition to doing cardio, strength training, and stretching, you’ll develop extreme overall fitness with bodyweight exercises like pull-ups and push-ups, as well as plyometrics (jump training) yoga, kenpo.




 

The secret behind the P90X system is an advanced training technique called Muscle Confusion, which accelerates the results process by constantly introducing new moves and routines, so your body keeps adapting and changing throughout the 90 days.

This variety challenges your muscles and keeps them from getting accustomed to the workouts over time, so you don’t plateau.

And because you’re working different muscles in different ways with each workout, P90X makes it possible for you to "Bring It" hard every day, without the pain or injury that often comes from repetitive motion.
 

Monday, November 19, 2012

Denton Texas Reindeer Romp Run

City of Denton will be holding there Reindeer Romp Run/walk on December 7 at South lakes park. For more info check out Denton Parks And Recreation.

Monday, November 12, 2012

Post WorkOut Meal

After a hard workout your muscles are torn down, glycogen is depleted, and you may have even entered catabolism. The only way to stop this is by feeding them the nutrients that they need. Studies show that carbs are stored as glycogen 125% more efficiently directly after working out than any other time during the day. Also, protein synthesis (the building of new muscle) is highly elevated. Taking carbs and protein after a workout also increases levels of growth hormone and insulin. It only makes sense to take advantage of this time and feed your muscles what they need to repair and grow.

The first thing you need to ingest for your post-workout meal is water. Your body is made up of 80% water, when you workout you lose alot of this water in sweat and internally by working tissues. Water is used in the formationand burning of atp and is also used to keep your internal temperature down. Many do not realize the importance of re-hydrating after a workout. If you cant get a meal in a good alternitive would be P90X Results and Recovery. what does this shake offer?
  • Dextrose-based formula for optimum glycogen replenishment*
  • A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis*
  • Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth

  • Friday, November 9, 2012

    High Intensity interval Training(HIIT)

    (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat-blasting workout. Not only do you burn more calories during HIIT workouts, but the effect of all that intense exertion kicks your body's repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after,a steady-pace run.

    If this sounds like something you would like to try I would like to suggest you take a look at beachbody TurboFire. With this program you can Burn up to 9x more fat and calories than traditional cardio with high-energy, intense cardio conditioning, kickboxing drills. TurboFire is for Anyone who wants to shape a lean body, sexy legs, toned arms, and tight abs, FAST. Although considered an advanced program, there are special new features to help beginners stick with the program. Anyone who enjoys working out to music and is a fan of kickboxing and intense cardio. If you would like to give it try click the start now icon! Please feel free to contact me if you have any question or just need advice on your fitness program.

    Wednesday, November 7, 2012

    Benefits of a Team Beachbody Membership

    What are the benefits of the Beachbody  Membership? When you sign up for a FREE  membership you will have access to many Team Beachbody tools. You will be asigned your own personal coach for guidance and support,you will have Access to the online SuperGym, where you can schedule and log your workouts and easily track your progress, you will have access to Message boards and chatrooms to help you find new friends and workout partners, and get advice and support from the entire community,If you have the P90X App for iPhone: you will have the  Freedom to track and log your workouts in the SuperGym from your iPhone, Sounds good right? It gets better!

             If you sign up for a Club Beachbody membership  you receive everything I mentioned above plus more! 10% Discount on all products, Meal plans personalized for your goals. After you decide on a meal plan just print off the grocery list it's that easy. You will have VIP access to your favorite trainers and Beachbody experts, including live video chats where you can ask all your questions to Tony Horton, Shaun T, Chalene Johnson, Debbie Siebers, and more. Now you ask what is this going to cost me? This Club membership is only $2.99 a week! I think you can handle that.. This program is very important to achieve your fitness goals. What are you waiting for sign up today receive these benefits and me as you coach!

                                                                            

    Monday, November 5, 2012

    Setting A Daily Calorie Intake For Your Fitness Goals!

    Your Daily Caloric Intake is the number of calories you want to consume daily to meet your weight loss goal.

    Setting a 'Daily Calorie Intake' will allow you to be more conscious of how many calories you consume per day, which will give you an overall advantage meeting your weight loss goals.

    Your Daily Caloric Intake is derived from multiplying your Basal Metabolic Rate (BMR) against a Daily Activity Level. This method is called the Harris-Benedict Principle or Harris Benedict Formula.

    The resulting number is your TDEE (Total Daily Energy Expenditure), and can be used to set a healthy daily calorie intake to lose, gain or maintain your weight.

     . If you looking to lose weight adjust your calories 300-500 below TDEE . Please feel free to contact me if you need help with your diet or training program.

    Shakeology Best meal replacement shake ever!

     Shakeology is by far the best meal replacement shake I have used . I will be posting updates on how shakeology will  help assist you in losing weight and feeling better. To see the science behind  shakeology click right here!
     If you guys have any questions regarding your health and fitness please ask I will be happy to help!

    P90x

     http://beachbodycoach.com/esuite/home/ntxfitness

    You can also find me and my services for exercise, health and fitness on Thumbtack.
    Fitness Coach

    Fitness Coach

    Lose weight, get healthy, and stay fit! Hi! My name is Russell, and I am a independent Beachbody coach. I have been a fitness enthusiast for most of my life. I have been active in all types of...

    Contact Now
    Brought to you by thumbtack.com