Get fit. Stay fit.

Are you bored with your fitness routine?

September 4, 2018 by admin

My typical workout routine consists of split routines and supersets but every couple months I like to switch it up and do something crazy with my workouts. I’ve been training long enough to know my strengths, weaknesses, and limits. And it’s fun to push past those limits. I like the challenge. I like the change. It adds an element of excitement and fun that keeps me interested. That’s why we workout right?? I know some people workout to look good naked and others to be healthy but there should be an element of enjoyment as well. I love the self-satisfaction that comes from challenging myself, meeting the challenge, and knocking it out. Maybe I’m the exception but I bet there’s a part of you that enjoys it as well.

Here are a few of the “out of the box” workouts I incorporated recently to peak my interest and switch gears. Feel free to scale the intensity to meet your fitness needs and goals. Give them a try and let me know what you think or create some of your own and send them my way.

Workout #1

100 reps of body weight bench press for time

Workout #2

400 meter overhead lunge for time

Workout #3

Body weight power clean every minute on the minute for 50 repetitions

Workout #4

100 strict pull-ups for time

Workout #5

4 mile run with 12 lb. weighted vest

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The Key to Weight Loss

August 1, 2018 by admin

It’s simple – get uncomfortable!

I know this phrase is a bit overused in our society, but I truly think it is the secret sauce to reaching your fitness goals. Too many people get comfortable in their fitness routines and hence stop making progress which is completely fine if you are content with your current position. But … on the other hand if you are unhappy with where you are then you have to get uncomfortable both physically and mentally.

Here is a perfect example if you are looking to lose weight. Try pairing a few of your favorite resistance exercises with cardio sprints. This is an excellent way to get uncomfortable and to reach a maximum calorie burn during your time in the gym. I just finished up a training session with one of my clients where we did this. Here was the workout:

Warmup

– 1 mile assault bike

– 3 rounds: 25 crunches – 60 second plank with pikes

Workout

3 rounds:

8/8 DB snatches – 20 calorie assault bike

Rest 1-2 minutes between rounds

3 rounds:

12 Goblet squats – 20 calorie row

Rest 1-2 minutes between rounds

3 rounds:

12 Leg curls – 20 calorie skierg

Rest 1-2 minutes between rounds

Cooldown

5 minute stretch

You can see that our focus was on the lower body. We accomplished killing the legs while also incorporating a very high calorie burn through the sprints. And you can bet some uncomfortability was reached during those sprints!

Don’t take my word for it. Give this a try for one month and see what happens. I bet you’ll love the results!

If you are looking for personal training in Buckhead or Johns Creek then give us a call today to schedule your complimentary session. We love serving Atlanta with the best personal training experience available. Give us a try. I bet you’ll be glad you did.

Peanut Butter Cup Smoothie!

February 12, 2018 by admin

It’s easy to be motivated in January, but what happens after the new year luster wears off?? Hopefully nothing because you have a plan in place that isn’t contingent on motivation. That’s one of the biggest benefits of having a trainer. He/she holds you accountable even when you are not feeling it! Your trainer helps you stick to the plan.

Our plans incorporate three areas: resistance training, cardiovascular conditioning, and supportive nutrition. We have found that the nutrition piece is often the hardest to change. Having healthy options which are both nutritious and yummy helps. With that said, here is another delicious and nutritious smoothie recipe to add to your diet as you pursue healthy eating habits in 2018.

Peanut Butter Cup Smoothie

– 8 oz. Unsweetened Vanilla Almond Milk
– 1 scoop Vanilla Labrada Lean Body Protein Powder
– 1 serving Lindt Dark Chocolate 90% Cocoa
– 1 serving PB2
– ice to preference

Nutrition facts: 350 calories, 32 g carbs, 28 g protein, 10 g sugar

Amy’s 5 Tips for Transformation!

October 26, 2017 by admin

Amy has been working with us for the last three years and has lost almost 50 pounds! She’s pretty much a celebrity as far as we are concerned. Maybe you’ve seen her transformation video featured on our website. She has done an incredible job, but she would be the first to tell you it hasn’t been easy. She has had her fair share of gains and setbacks, highs and lows, peaks and valleys. Recently, I asked Amy to share her transformation tips with me. She shared these five nuggets with me from the last few years. I think they will help you on your fitness journey.

Reduce your sugar intake.

“I eliminated foods that have added sugar. When I began to diligently read food ingredients, I realized how many foods out there have added sugar. The easiest way to avoid added sugars to is to eat whole foods like fruit, veggies, and lean proteins while also cooking meals for yourself vs. eating out. For me, if I have a sugar craving, I grab a piece of fresh fruit or add fruit to my smoothie (see below) to help eliminate the craving.”

Shake it up in the morning.

“I have developed the habit of drinking a protein shake for breakfast every morning. It’s quick and convenient and leaves out any guest work on whether my breakfast will be healthy and full of nutrients.”

Amy’s shake recipe:

– 1 scoop protein powder (I use chocolate Shakeology)

– 1 c unsweetened vanilla almond or coconut milk

– 1/2 frozen banana (for creaminess)

– 1/2 c to 1 c frozen raspberries

– 1 T ground flaxseed (omega 3s!!)

– 1 handful of baby spinach or baby kale (I promise you can’t taste it!)

Fall in love with water.

“I love my sweet tea just like the next person. That’s one of my vices, but I have chosen to eliminate it from my diet. I can use the extra calories somewhere else. I still love my morning coffee but the only other beverage I consume is water and it’s made a huge difference.”

You have to track it!

“It might be tedious, but I have found tracking my food intake to be really beneficial. There are many apps and methods of tracking your food but I prefer MyFitnessPal. You can save homemade recipes and serving sizes on the app and it syncs easy with Fitbit and other trackers which makes it very quick and convenient.”

Something is better than nothing.

“In the past, I would come home from work many days and be too tired to workout. Lately I haven’t been letting that excuse keep me from doing something, even if it’s very small. Now, if I have a long day, I will go for a walk around the neighborhood instead of sitting on the couch.”