Solid nutrition, like good training, is simple – learn the basics and practice them consistently. A little knowledge and some discipline is the secret. Apply yourself diligently – don’t look back and don’t look for shortcuts, there simply are not any. Read more
Category: weight loss
New Study Shows The Benefits Of Working With A Personal Trainer
I have worked in the health and fitness industry since 2001 and during that time it has become obvious to me the benefits that come from using a personal trainer, especially when it is combined with a proper nutrition plan. Clients lose fat, look better, feel healthier and have increased energy.
While I see these benefits on a daily basis when working with clients, a recent study conducted to gauge consumer perceptions of personal fitness trainers reinforces that. Read more
A War Against Testosterone
Testosterone is a male hormone (androgen) made by the body. Most of the testosterone in a man’s body is produced in his testicles.
- Maintain reproductive tissues
- Stimulate sperm production
- Stimulate and maintain sexual function
- Increase muscle mass and strength
- Maintain bone strength
- Sense of well being and a man’s confidence
- A man’s “get up and go” energy levels
Just like your cholesterol or blood pressure, there is a numerical range of testosterone levels that are considered normal. Read more
Eat The Rainbow!
Those colorful fruits and vegetables provide us with so many vitamins, minerals and nutrients our body needs to maintain great health. Unfortunately, many of us do not consume nearly enough of them on a regular basis. In our modern fast paced and microwave world, we often eat on the run which means a lot of manufactured, man made foods that are often overloaded with calories but void of the nutrition that our bodies crave for maintaining good health and energy with a zest for life.
Top Tips To Green It Up!
1.) Try to include veggies with every meal if possible. Some of the best ones to mention are mushrooms, dark green leafy ones like spinach and kale, cruciferous veggies like broccoli, tomatoes and peppers. Vegetables unlike many fruits are not as heavy in the sugar department and are very low in calories, but pack a hell of a punch from a nutrition value.
2.) Drink those greens! If you must and you want to make it easier to consume (for some) go 40% fruits and 60% greens like some just mentioned. As for fruits, berries such as blueberries, raspberries, blackberries and strawberries are some of the best choices.
3.) Have a list when going grocery shopping. Research and have some ideas regarding meal plans and green smoothies and have a checklist of what to get and how much. In these summer months you can get fresh produce at great prices at local vegetable stands.
4.) Keep fruits and vegetables within reach and conveniently easy to grab at. Most people will keep packaged foods with little to no nutritional value within reach, let’s just swipe those things out for better options. If bad snacks are not an option anymore but these colorful foods are, then it will be easier for us to move in the right direction.
5.) Make it a wrap! You can create some very healthy, well balanced and healthy wraps that taste amazing if you put some thought into it. There are many low carb, low glycemic wraps such as Flat Out that can go nice with some lean cuts of meat alongside some salsa, dark greens, spices, peppers or whatever veggies you like.
The key to eating more vegetables is to make them the center of attention with each of your meals and base the rest of your foods around them. Fruits for most are easier to eat and consumed a bit more on a regular basis than veggies. Strive for a healthier YOU in the New Year around the corner!
Best in health,
Roger Bowman, CPT
Looking to Do a Low Carb Diet?
Have you tried and failed with weight loss before? Are you just overweight and looking to approach a lower carbohydrate intake for the first time? Do you have a sugar and carb addiction that needs to be addressed before it makes you any fatter?
Low carb diets have often gotten some bad press and negative opinions. I have been one of those people to think negatively about them and still do to some extent. If however, done correctly they can be very effective at decreasing body fat, cholesterol and risk for heart disease amongst other positive benefits – when done correctly and safely. Read more
The Consequences of Unhealthy Body Composition
Are you one of millions of Americans that know and feel that you have very poor body composition (too much body fat and not enough muscle) but don’t know where or how to start? Do you lack the energy at the end of your day to start even if you knew how? Have you stopped and looked at a picture of yourself from 5-10 years ago and wonder what the hell has happened? Do you want to feel younger and more energetic like you once used to?
The consequences of unhealthy body composition and excess body weight often lead to metabolic syndrome, which is associated with serious health consequences including but not limited to: Read more
Where is The SUGARR!! I Need A Fix…
Gawdd, I need some chocolate… Man I can’t stop thinking about something “sugary” to consume… I can’t get off this stuff… I can’t stop “wanting” it even though I know it’s bad for me… Grrr… Are these all thoughts you have experienced or even said out loud before? Or do you think them on a regular basis currently? Is there a relationship between food and addiction? Can certain foods hijack the reward system in much the same way as drugs do? According to some new data and input from scientists, the answer is yes. Read more
Going To Lose Weight & Then Start Working Out
I cringe every time I hear an unhealthy, obese friend or family member soliciting me for advice, spit these words out at me when with empathy, I am sincerely trying to offer them help, sound education and advice.
This is no different than saying “well, let me put ONE tire on the car and see how far I can get and then I will put on the other 3 later”. And the excuse that one doesn’t have the time to workout is just the grown up version of “the dog ate my homework”. We all have 2 or maybe 3 hours per week to get active. Many spend that each night in front of a TV, it’s just a lame and untrue excuse.
Our Microwave World
It seems as though everyone has this wishful thinking that we can somehow avoid or dance around what I call the wheel of success. This wheel consists of the things we know deep down are true: Exercise consisting of resistance training 2-4/week, Cardio 3-5/week, good nutrition 6-7 days/week (or <80-90% of the time) and when attention needed, hormonal balancing.
We are sold on false hope everyday in the media and those popular daytime doctor shows on miracle pills where most have very selective hearing and only hear that they can just take this pill and somehow this miraculous change in their body is going to occur. I find it sad that so many have come to me requesting these products while I insist on instead, asking questions so I can try and help them best I can with their interests and concerns via other, more legit (and effective) means. Most of course, are not willing nor incorporating any or very little physical activity and the eating habits verbally displayed are horrible. It amazes me how many will not even entertain the thought of a good quality multi vitamin, some nutrition bars or snacks first instead of that magic pill they want.
Real Effort Is Needed To Be Put Forth
When it comes to building our body (or shaping it, etc), you need to develop a base foundation FIRST before any real success can come from these specialty pills and powders that we see on the shelves. A lot of these extreme diets don’t work long term either. People who buy into all this non sense are avoiding the truth. Nothing in life comes for free so just embrace that fact that better health, fitness and well being comes from good nutrition and physical activity on a regular basis. The sooner we can accept that, the quicker we can progress on a path to being a better and healthier person.
When I say physical activity, walking doesn’t count for much – although its a great start for some who are 100% sedentary to begin with. Most of us sit on our ass for at least 8 hours a day so we need more than just a walk. We should be walking all day in the first place. To say you’ve been exercising when you really mean you have been walking a measly quarter mile a day or every other day at a snail’s pace is a cop out excuse – this isn’t effective exercise.
Our excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.
- Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
- Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
- Remember that you can only have two things in life: excuses or results. Which do you want?
Tomorrow Is A New Beginning
Contact me today for your first workout and consultation to move towards a better and healthier you. Together with your effort and a little work ethic and my background and experience, we can tackle 2014 with a winning game plan!
Happy New Year,
8 Fat Shedding Tips For The New Year
A new year and a new you is right around the corner. Before long, bathing suite time will be back and that thing isn’t going to wear itself. There is no better time than now to get a plan together to start shedding that excess baggage.
Successful weight loss is just not possible without a winning plan. The first place this needs to start is in your head. If you want to make big changes to your body and how you look and feel, you need to first develop a belief that you can indeed do it. Positive psychology goes a long way on the road to a successful transformation. Read more