Fort Worth Personal Trainer: How Kay got Leaner, Faster, and Stronger in Only 6 Weeks
Fort Worth Personal Trainer: How Kay got Stronger and Faster in Only 6 Weeks
Kay Mills is a busy Mom of 2, athlete, and professional educator.
Kay was one of my original personal training clients over 14 years ago.
Even though she’s always been active running and playing tennis she returned to add in that essential fitness ingredient..resistance training.
In only 6 weeks she’s gotten leaner, stronger, faster, begun recovering faster, and her running and tennis form has improved.
There’s NO downside to resistance training for you at any time.
By getting her resistance training in with her coach she’s able to do in 30 min what used to take her 2 hours on her own.
Less time, more fun, and much better results.
Kay also shares with us the 3 tips she’s found to help her stay consistent with her exercise over the last decade in spite of a demanding career and schedule.
Click the Video to hear her story.
If you’re finding yourself doing a lot of running, biking, spin, or yoga, and you just can’t seem to squeeze in resistance training.
We can help.
Get all the benefits of weight lifting for hours at a time.
With only 2 30 minute Accelerator Sessions per week..
-Get Leaner without a Starvation Diet
-Get Stronger
-Get Faster
-Improve your Posture and Athletic Form
-Speed Recovery
-Offset Symptoms of Menopause
-Sleep Better
-Reduce Belly Fqat
-Reduce Hips, Buns, and
Thighs
-Smaller more Defined Arms
-Improve youe Mood
-Feel Better
-Gain Confidence
There’s literally NO downside.
To ger started..
Click Here=>Fast Start Consult
Dave
P.s. If you’re a woman in her 30’s, 40’s, 50’s or beyond, You MUST include resistance training in your workout program. And it only takes one hour per week.
Click Here=>Fast Start Consult
Fort Worth Personal Trainer: Busy Moms Healthy Food Haul and Fast Lean Family Meal
Fort Worth Personal Trainer: Busy Moms Healthy Food Haul and Fast Lean Family Meal
Hope you’re having a great day!
Today we’re going to do something we’ve never done before.
A healthy food haul and fast family meal prep.
I asked on of my long time clients Kerri P. to help me out on this.
Where as I’m a singel guy and I’ve been eating the same diet (fitness food) since I was 14.
She like most of you a busy working mom.
As a Mom and a Nurse, like you, she has a lot of children and people she’s responsible for and there are a lot of moving parts to her day.
So her nutrition has to be not just healthy, but flexible, quick, and easy too.
I asked her to share what works for her and a food haul to give you some ideas to what works.
Remember the principles of healthy eating are universal.
But the application is individual.
You need lots of examples to pull from to find out what works best for you
(If you need a blueprint of what works you can use my 100 BEST FOODS as your guide.)
Kerri will take you through an example of what she picked up at the grocery store and the why this food works.
Next she makes a fast easy healthy family dinner using her secret weapon.
Click the Video to watch.
If you’re finding yourself struggling to keep on track with your healthy eating or you don’t even know where to begin…we can help.
Get the nutrition plans, coaching, accountability and support to get to your goals fast.
The first step is a brief 10 min phone consult with me…You can get started by
Clicking here=>Fast Start Consult
Dave
P.s. Don’t let not knowing how or not being able to stick with you nutrition plan hold you back from feeling and looking your best.
We can help.
Clicking here=>Fast Start Consult
Fort Worth Personal Training: 6 Tips to Relieving Muscle Soreness
Fort Worth Personal Training: 6 Tips to Relieving Muscle Soreness
You finally made the decision to get in shape.
You met with your coach and had your first workout session.
All good things, right?
Almost.
Because now it hurts to move.
And not hurts a little either.
It hurst A LOT!
Muscles you didn’t even know existed are sore, and it’s hard to even get out of bed.
Delayed onset muscle soreness (called DOMS for short) typically occurs within 24 to 48 hours after exercise.
But don’t be alarmed.
Though uncomfortable, it’s completely normal.
And super important to remember..the pain is temporary.
What exactly is happening here anyway?
The strain of pushing your muscles harder than usual causes microscopic tears in the muscle fibers.
The tears plus the resulting inflammation bring on the pain and soreness. In addition to soreness, some people also experience swelling, stiffness, tenderness, and reduced range of motion.
Before you regret your decision to exercise, remember that soreness is a positive sign.
It means your muscles are being challenged and getting stronger.
Though the pain should only last one to three days as the tears heal, there’s no way to speed recovery.
In the meantime, there are a few things you can do to relieve your symptoms.
1. Ice
The inflammation caused by the small tears may initially benefit from cold therapy.
Icing the affected sore muscles helps dull the pain by reducing blood flow to the area.
Apply a cold compress or a bag of frozen vegetables wrapped in a cloth to the affected muscles for 20 minutes every four to six hours for three days or as needed.
If you’re sore all over and if you can tolerate it, sit in a cool bath. Keep in mind that ice isn’t a good idea for back pain or for muscle spasms.
2. Heat
While ice is the best initial treatment, heat therapy helps muscles relax.
Rather than limiting blood flow, heat increases blood flow to the muscles to aid healing.
Heat is also soothing and calming after a tough workout.
Types of heat therapy include use of a heating pad, heat wrap, warm compress, or a hot bath.
Apply heat for 20 minutes several times a day unless you’re using a heat wrap, which can be used for up to eight hours.
3. Massage
If you thought a back rub felt good, wait until you have DOMS.
Even if it’s your child who’s rubbing your back, you won’t want the massage to ever stop. In the first 24 hours after soreness begins,
It’s best to avoid deep-tissue massage, but gentle massage is perfectly safe.
Some studies have shown that gently massaging sore muscles helps reduce swelling and alleviate DOMS pain by 30 percent.
4. Medications
A fourth tried-and-true way to alleviate the unpleasant symptoms of DOMS is using over-the-counter anti-inflammatory pain relievers.
If the soreness is hampering your normal activities, take ibuprofen, aspirin, or naproxen as directed.
These medications are specifically designed to reduce swelling and inflammation in the body, so they’ll target the swelling surrounding the tiny tears in your sore muscles.
5. Acupressure
An ancient form of medicine, acupressure can be used to relieve the pain of muscle soreness.
Unlike acupuncture, which uses needles, acupressure uses finger pressure on tender points.
Acupressure can be an effective means to relieve tension, reduce pain, and increase circulation.
6. Exercise
I know it seems counterintuitive...
It may be the last thing you feel like doing, but light exercises are one way to work out muscle soreness.
However, pushing yourself too hard through DOMS may lead to injury, so take it easy until the soreness lessens.
Try gentle stretches, walking, or swimming to keep your muscles moving.
If it’s just your legs that are sore, focus on arm exercises or vice versa.
Hope these 6 methods of reducing your soreness help.
Just remember the soreness is a side effect of doing new things physically, but you will adapt.
It won’t always be as challenging as it is in those first few days.
It CAN be done and YOU can do it
Dave
P.s. If you’re tired of starting and stoping your workout program, before you ever see results. We can help. Get the workouts, nutrition, coaching, and support to get the results you deserve.
Click Here=> Free Fast Start Consult with Dave
Fort Worth Personal Trainer: “I Want Abs But I Also Want Tacos” (Monday Motivation)
Fort Worth Personal Trainer: “I Want Abs But I Also Want Tacos” (Monday Motivation)
“Once you make a decision, the universe conspires to make it happen.”
-Ralph Waldo Emerson
In weight loss and fitness we all deal with a lot of cognitive dissonance in ourselves our clients and sometimes want to be clients.
The best way to understand cognitive dissonance (CD) is weight loss and fitness is…
“I Want Abs But I Also Want Tacos”
And we do!
We want both, and right now even!
But, you really can’t and get good results and that’s where that sense of uneasiness comes in.
That feeling you get that’s right under your consciousness.
It’s that feeling of anxiety of knowing exactly what they’re supposed to be doing and ACTUALLY doing that thing.
The cure of course is action.
Action alleviates anxiety.
Taking the right action (eating a healthy supportive meal, going for a run, meeting your buddy for your workout) will immediately eliminate that CD.
And you can give yourself success insurance by focusing on this one thing.
Act As If
Act as if you’re already that fit person you want to be.
Quite often we think, once I drop some weight THEN I’ll join that fitness boot camp.
NOOOOOoooooooooo…..
It’s by joining the fitness boot camp that you’ll begin to drop the weight and get in shape.
To get the appearance, strength, stamina, endurance, clear thinking, energy, better sleep, better sex, better thought of a person who is physically fit
Your behaviors must match those of your weight loss and fitness goals.
When you “Act as if” you are a healthy minded fit person and your behaviors reflect that, you eventually become that leaner fitter person you desire to be.
Fake it til you make it may be a joke in some circles but in ours it a cornerstone habit.
The problems arise when you say one thing
* “I’m going to get in shape”
And do another
* “Ate a box of donuts”
When you send your unconscious mind mixed signals it responds by delivering equally conflicted uneven results.
So when you’re overweight and out of shape not only should you mimic the behaviors of the lean and fit…
You HAVE TOO to get the results.
And the faster you can change your identity in your head.
And your day to day behaviors.
The faster you’ll see results and become that better than you were yesterday person you want to become.
There are small things you can do to help cement this new image in your mind.
1) Rules.
Get yourself 2 or 3 Rules you live by that help you stay on track.
Example…
“My rule is I eat clean during the week and have a cheat meal once on Saturday and one on Sunday”
Then you follow the rule.
You can even use the “Rule” as your defense against well meaning friends who may sabotage your efforts.
“I’d love to have a donut, but I have a rule of no junk food during the week, thanks though!”
Rules work.
2) Social Support.
The WHO you hang out with can either make or break you.
When you hang out with like minded people who avoid bad eating and exercise regularly YOU will most likely be a person who avoids bad eating and exercise regularly.
Quite often the real struggle comes for clients that don’t even know anyone who takes care of themselves.
And if you come from a family with weight issues, you work in an office where the average person is 20-30 pounds overweight, and your neighbors idea of exercise is walking their dog you’re going to HAVE TO seek out support.
Get online with Facebook and Sparkpeople.com
Meetup groups are usually free too. (Just be sure they’re actually support groups and not trolling to sell you Hebalife Supplements)
The more support you have the better you’ll do.
3) Following A Guaranteed Results Program
The most direct route to your goal is following a proven plan, coached by experience professionals, surrounded by like minded people.
This is the Accelerator Personal Training Program.
Getting the coaching, nutrition, support, and workouts you need to get the results you want.
And it starts with a simple 10 minute phone consult.
Click Here to Apply=>Fast Start Consult
Remember.
Act as if… you already have the results.
Focus on your Day to Day behaviors and the outcomes will take care of themselves.
Dave
P.s. Get the results you’re looking for in less time than you thought possible.
Click Here to Apply=>Fast Start Consult
Fort Worth Personal Trainer: How Carlos Flipped his Diet, Tripled his Strength, and Built the Fitness Habit (Video)
Fort Worth Personal Trainer: How Carlos Flipped his Diet, Tripled his Strength, and Built the Fitness Habit (Video)
Wanted to share a fantastic client Success Story with you today.
Carlos at 39 is a very busy entrepreneur and single father who came to us to drop body fat, get stronger, and build the fitness habit of eating better and exercising regularly.
I want to point out that Carlos had never worked out ever and had a decades long fast food every meal diet from owning a construction business.
As he said on his first day “I’ve always wanted to workout I just never could get to it”
In 12 weeks he’s done a 180 with his diet, tripled his strength, and built the fitness habit.
He’ll share with you the 3 steps he took in 30 days to go from an every meal every day fast food diet that he had been doing for years… to eating healthy, lean, supportive and convenient diet that gives him energy and saves him money.
Click the video to hear Carlos’ Story
If you’d like to completely turn your eating around and get the life changing results like Carlos did you can and it all starts with a brief 10 minute Fast-Start phone call.
Click Here=>Fast Start Consult
Dave
P.s. Don’t wait another day to get your body back.
Click Here=>Fast Start Consult
Fort Worth Personal Training: Super 6 Total Body Fat Loss Workout (VIDEO)
Fort Worth Personal Training: Super 6 Total Body Fat Loss Workout
Don’t let the weekend change up throw you off your routine.
Saturday mornings are traditionally a busy time in the gym.
And their are all kinds of benefits to exercising on a weekend day.
Number one of course you reenforce the “showing up” habit.
Number two you’re not under the time constraints of running in getting your workout in and running out.
Number three you will tend to eat better over the weekend when you exercise.
Number four you reenforce your self-image as that “fitness person”.
“Fitness person” doesn’t mean you walk around with a gallon jug of water all day, it means you make the effort to take care of yourself so you can be at your best for others.
Even if you can’t make it to the gym, we have you covered.
Here’s your weekend Anywhere-Anytime Workout.
Super 6 Total Body Fat Loss Workout
Click the video to play. My fitness boot camper Denice Thom will demo each exercise for you.
Super 6 Fat Loss Workout
6 Exercises
20 Reps of each Exercise
1) Push Ups
2) Bent Over Row with Dumbbells
3) Squat Jumps
4) Curls
5) Split Squat Jumps
6) Crunches
1-minute run in place for intermediate/advanced
or
1-minute recovery for beginners
Done!
Dave
P.s. Get the results you need to live the life you want at any age! Get the coaching, accountability, workouts, nutrition and consistency you need when you click right here.
Click Here to apply=>Free Fitness Consult
Fort Worth Personal Trainers: 8 BEST Foods for Fat-Loss You CAN Eat
Fort Worth Personal Trainers: 8 Best Foods for Fat-Loss You CAN Eat
“Everything you do takes you closer to or further away from your goals”
-Craig Ballantyne
Variety will keep you and your progress fresh.
Those foods that work for fat loss.
Always have worked for fat loss.
And always WILL work for fat loss.
If you actually eat them…and not the Chicken McNuggets.
Check it out.
I hope you find something new to add to your fat-loss food arsenal.
1. Spinach. After a very bad experience with stinky, cooked, wet, stringy, out of the can spinach. I avoided this food for 20 years.
Now I’m a convert.
I buy the bagged spinach for the sake of convenience and use it as the base of nearly all of my salads.
You can also sauté it in olive oil and garlic as the perfect omelet filler.
Calorie for calorie, leafy green vegetables like spinach provide more nutrients than any other food.
Read that last sentence again.
2. Broccoli. Not a personal favorite.
But I see a lot of successful journals with this as a mainstay..
Lightly steamed and even microwaved for a couple of minutes are great ways to cook broccoli.
Just be careful not to over cook it – few tastes are worse than wilted broccoli.
Broccoli has been linked to helping prevent or control a variety of ailments including diabetes, heart disease, and certain cancers so be sure to include this vegetable in your weekly meal plan.
3. Apples. Apples are my secret dietary weapon.
They are completely portable, require zero preparation, and come in several different varieties.
From Pink Lady to Granny Smith, I reach for an apple anytime I feel the hunger pangs between meals.
I’ll often eat as many as three apples per day when I’m working to get lean.
4. Celery. My mom had me eat this since I can remember.
I consider celery nature’s snack food.
If you used to thrive on chips and salsa (Joe T’s!), try replacing that with celery and salsa.
Another great option is eating celery with almond or cashew butter.
Anytime you want a crunchy snack, celery will help keep you away from that bag of chips.
5. Grapefruit. You know there’s a reason that throughout the years there have been “grapefruit diet” crazes?
I’d never suggest you go on any of the fad diets.
But with it’s high fiber content and low glycemic load, grapefruit really is an excellent choice when you are trying to lose weight.
6. Blueberries. If you are a smoothie fan, be sure to throw some blue berries into your favorite blend.
Personally, I like to add them to oatmeal.
There’s even been a University of Michigan study that showed that blueberry intake reduced abdominal fat and lowered risk for cardiovascular disease. . . in rats.
You and I are not rats, and I always look on those studies with some skepticism.
But the bottom line is that blueberries are a healthy addition to your weight loss diet.
7. Egg Whites. This is the gold standard for protein sources.
With zero fat, egg whites are as lean as lean proteins get.
The problem with the whole egg is the high fat and calorie content.
Fortunately, 100% of the fat is in the yolk, while the proteins are split pretty evenly between the yolks and the whites.
I’d recommend one yolk for every for every six egg whites you eat.
(Back during my serious bodybuilding days I’d eat 72 egg whites everyday! Yes, sometimes I found it hard to stand being in the same room with myself)
8. Almonds. I love nuts for curbing the cravings between meals.
Walnuts, cashews, macadamia nuts, and pecans will all work. . . but I prefer almonds for a few reasons.
First they are easy to find raw in nearly any grocery store – that means no added salt, sugar, or oils.
Second, they transport easily (walnuts tend to leave “dust” on your clothes).
Third, they are easy to count and therefore easy to track.
I find that 5 – 8 almonds is about the perfect amount for a snack.
Nuts are a great addition to your weigh loss-nutrition plan.
Remember there’s no perfect diet.
You need to find the perfect diet-for you.
That’s the one that you can stick with and get’s the results you’re looking for.
Dave
P.s. If you know you need to make some improvement in your diet, and you’ve been avoiding exercise because you don’t know where to begin…Get the accountability, coaching, nutrition,workouts, and support you need to get the results you want.
Click Here=>Beginners Fitness Boot Camp
Fort Worth Personal Trainer: How Janet Lost 25lbs, a Dress size, and Did a Triathlon in Her 60’s!
Fort Worth Personal Trainer: How Janet Lost 25lbs, a Dress size, and Did a Triathlon in Her 60’s!
Janet is a busy Wife, Mom of 3, Grandmother, and full time nurse in her 60’s.
She’s not just keeping up with her grandkids she’s running 5k’s with her daughter and participating in triathlons for the first time in her life.
She tells how she first joined our fitness boot camp to support her youngest daughter who had gained some weight in her first years as a school teacher.
Even though her daughter got another job and moved away, Janet enjoyed the workouts and community enough to stay.
She also shares the # 1 thing she eliminated from her diet that had the biggest impact on dropping those 25 pounds.
Click the Video to Watch
Janet points out in the video and I think it’s important to note that she had been going to a health club, doing cardio, and group classes religiously for years and had never lost weight or really left her comfort zone outside of the gym.
Getting into a fitness camp with other like minded people, focusing a little more on nutrition, and having a coach to encourage you makes all the difference in your enjoyment and results.
If you’re in your 40’s 50’s or even 60’s and you have no idea how to start we’re offering a Beginners Fitness Boot Camp now.
Click Here to apply=>Beginners Fitness Camp
Designed with the beginner who’s hesitant about getting into a program because you think you need to be in shape already when you get here.
Not true.
We say “Come as you are”.
Click Here to apply=>Beginners Fitness Camp
Dave
P.s. Get the results you need to live the life you want at any age! Get the coaching, accountability, workouts, nutrition and consistency you need when you click right here.
Click Here to apply=>Beginners Fitness Camp
Fort Worth Personal Trainer: 100 Best Foods You CAN EAT to Lose Weight (Video)
Fort Worth Personal Trainer: 100 Best Foods You CAN EAT to Lose Weight (Video)
Confused and hungry is no way to go through the day….
Click Here=>100 Best Foods List