10 Tips to Lose 10 Pounds:

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

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 by supplementcritique.com to gauge consumer perceptions of personal fitness trainers reinforces that. Read more

No Bake Peanut Butter Protein Cookies!

Want a quick and easy recipe that is out of this world delicious, healthy and easy to make in under 10 minutes? If you are a lover of peanut butter and equally love to feed your muscles and appetite with a little protein this is for you! 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.

Testosterone Helps:

  • 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