December 12, 2017

Food Diary for Weight Loss

Of all the weight-loss products out there, the most powerful tool you can use for weight loss is as simple as pen and paper! Keeping a food diary has proven to be a successful tool in the quest to lose weight.

Recent studies by the American Journal of Preventative Medicine have shown that keeping a food diary led to nearly double the weight loss over dieters that did not keep a food journal.

Nearly 1700 overweight or obese Americans with high blood pressure or bad cholesterol participated in a 6-month weight loss study.

The people in the weight-loss study exercised 6 days per week and followed a heart-healthy, low-sodium diet rich in fruits, veggies and lowfat dairy. The program was success with each person losing an average of 13 pounds.

People who did not keep a food diary lost only 9 pounds while those who kept a daily record of what they ate each day lost 20 pounds! Nearly double the amount of weight of the people who did not keep a food journal.

But why does this method work? Experts agree that personal accountability is a huge part of it. Accountability is the most important thing behind any successful change, including weight loss. It also provides a way for people to be more aware of the pitfalls they fall into on a daily basis.

How do you keep a food diary? Write down everything you eat each day and the number of calories. Stay on track. If you are unsure of the calorie content, you can visit and visit the Meal Planner where you can get nutritional information on most foods!

Get that food diary started today and get healthy! Don’t forget to exercise. We have many programs suited for all levels of fitness!

What are you waiting for?

Exercise Rest and Recovery – Why You Need It

I get many questions from clients about rest, recovery, and stretching after exercise. How much rest do I need? Do I really need to stretch? Both are vital components in your fitness regimen. Let’s take a look at rest first.

Your body needs time to repair and recover. Especially when it comes to extreme workouts like P90X and Insanity. Sometimes a rest day is the best thing you can do for your body. When you workout, you create microscopic tears in your muscles. When you are resting, your body will begin to repair these tears utilizing proteins and amino acids that you are hopefully providing with a recovery drink after your workouts. This is what will lead to building lean muscle.

Rest doesn’t just include days off from training. It also includes sleep! The body does most of it’s repair work when you are sleeping. So be sure to give yourself a minimum of six hours. Eight is the optimum number but just not a reality for some.

Stretching is also key and should be implemented into your workout routine. There are many benefits to stretching no matter what age or fitness level.

Here’s a few:

  • Reduced muscle tension
  • Enhanced muscular coordination
  • Increased circulation of blood to various parts of the body
  • Increased energy from the increase in circulation

Stretching doesn’t requite a huge time commitment. Simple stretch techniques can be done while watching TV or before bed. If you are weight training you can stretch between sets as you don’t increase your gym time.

Daily stretching should be done even if you aren’t working out on a regular basis. It can lengthen your muscles and increase range of motion thus preventing injury and making daily activities easier. Also a post-workout stretch can help reduce muscle soreness and speed up recovery.

Implement these two important components into your daily routines to get the maximum benefit out of not only your workouts but also more importantly your body!

Insanity The Asylum Available Now

Are you ready to dig deeper? Are you ready to go to the next level in your fitness? Well here is how you are going to do it: Insanity The Asylum! It is the latest edition in the Insanity series from superstar trainer Shaun T.!

What is Insanity Asylum? It is a 30-day in-home training program focused on building strength, balance, agility, speed, power and coordination. This is the first program of its kind. It is sports performance based that will improve your skills, power, form and focus to transform you into an elite athlete.

Some people may look at this and think that it’s just straight up INSANE! But there is actual science behind it. This workout uses cross training techniques with speed, agility, plyometric, core, strength and balance exercises with a series of progressions that build on each move. As with Insanity, The Asylum uses MAX Interval training in a sports specific application to take your results to the next level!

It’s a total package, including everything you need for success!

  • 7 Intense workout DVD’s 60 minutes each. Great for those of us on the go!
  • Workout calendars -  comes with three calendars. The Asylum Calendar, The Asylum/Insanity Hybrid Calendar and The Asylum/P90X Calendar. This gives you the option for a new challenge every 30 days!
  • Nutrition Guide – Includes the Get Shredded 14-day meal plan
  • Training Guide – Your very own Playbook to track your progress
  • Training Tools – Speed rope and agility ladder

Who is this program for? Not the weak of heart for sure! It is perfect for those who are already fit and ready to take their fitness to the next level. If you are a P90x, Insanity or ChaLEAN Extreme grad then this is perfect for you. Is this a requirement? No, but it’ll sure help! You don’t have to have sports specific training to do this workout,  just heart and determination.

Insanity: The Asylum is another fat shredding, body morphing program that will take you over the top in your fitness. Shaun T. himself called it, “Pure Cardio on Crack”. Get Ready cause its available now!

Home Workouts: Cost and Time-Efficient Fitness Solution

Not doing home workouts yet? You probably think working out in front of your television is strange and you won’t feel comfortable doing it. Well think about how uncomfortable it is working out in front of tons of people at a gym full of judgment. That’s one sure fire way to quit your exercise program! Although there are many benefits to working out at home, here a just few important reasons:

  • If you have children,  you can set an example. With the growing trend of childhood obesity in our county, showing your children that working out and staying active is important. There are too many parents out there that let their children sit in front of the television or on the computer and don’t encourage physical activity. This can lead to many diseases that normally wouldn’t affect a person until much later on in life like diabetes, high blood pressure and high cholesterol.
  • Who wants to pay for an overpriced gym membership? I know I don’t. When you do home workouts, the fitness programs and equipment you purchase have a one time cost, many of which are very low. Gym memberships charge a monthly fee. And many have a nice contract you have to sign so if you stop going to the gym,  you still have to pay for the membership that you don’t use!
  • Working out at home is a time saver. People are busy these days! There isn’t any driving to the gym, sitting in traffic or waiting for equipment. It’s all right in front of you at your own home and you can workout at your own pace.

There are many more reason to get your workout done at home, the list can go on and on. Stay home, get fit, save time and save money -  transform your body in the convenience of your home!

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