- “I hated every minute of training, but I said, ‘Don’t quit. Suffer now
and live the rest of your life as a champion.” — Muhammad Ali
Dedicated to Your Success,
Dave
Fort Worth Personal Trainer Programs and Bootcamp
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Dedicated to Your Success,
Dave
..not crunches.
I know I’ve said there are no secrets to getting in shape, and you just have to work hard by exercising and eating right, but in this case, I use the word “secret” not because I discovered it, or it’s some unconventional method I’m going to charge you 4 easy payments of $39.99 for. I call it a secret because for some reason, no one seems to know about it- or remember.
I hear constantly, “I do crunches and I do cardio and I can’t lose the weight around my middle!”
Sure, we know the dangers of excessive fat around the midsection, but what about just trying to get those 6-pack abs you’ve done thousands of crunches to achieve? You don’t have a big gut to lose, you just want the definition you’ve been working for.
The secret is….
Food. Eating right.
Boring, I know.
Your midsection is where all your junk food goes to hang out and get to know each other. It settles around your middle, increasing your risk of heart disease, high blood pressure and stroke.
Cutting out the processed junk and eating foods that will blast any extra fat the is stopping your definition from shopping through and keep your metabolism running in high gear.
Avocados, walnuts, spinach, salmon, whole grains, fat free yogurt and milk and grapefruit are your best friends. Get to know them well.
Diet is key. It always has been and it always will be.
Kelly Turner is an ACE Certified Personal Trainer and health and fitness writer from Seattle, WA. Her writing has appeared in numerous magazines, and she currently blogs for Breathe Magazine, is the Health and Fitness Expert for Twirlit.com and feature fitness writer for FitPeeps.com. To contact Kelly with any questions, you email her at kellycturner@hotmail.com.
Lifting heavy weights makes you big and bulky — or at least that’s the conventional wisdom.
It’s the reason many women (and some men) who want slim and “toned” physiques opt for lighter weights, lifted more times.
But the notion is not supported by science. Producing bulky muscles requires not just heavy weights but heavy calorie consumption as well, typically far above the 2,000 daily calories recommended for many adults.
Research and three studies cited in this NY Times Article support this.
If you can get past the heavy weights equal big muscles myth you’ll rapidly see results. Not just in your arms and legs either. Going heavy forces your body to dump fat from the middle.
This is the reason that women that get this right look better in their 30’s and 40’s after having kids. Than they did in their 20’s when they just stuck to their cardio routines and lite weights.
If toned arms, shoulders, butt andlegs with a flat stomach is your goal this is your answer.
A flat stomach isn’t as related to direct ab work as you might think either. Flat stomachs come from low body-fat levels. And heavy weights beat light weights for toning and fat burning every time.
Remember: Go Heavy to Get Small.
Dedicated to Your Success,
Dave
Simple food choices go a long way when it comes to your heart’s health. Focusing on fresh foods full of heart-healthy fats and antioxidants can decrease your risk of developing heart disease and cut your chances of a heart attack. These 10 foods will help keep your ticker in top shape.
Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.
Opt for coarse or steel-cut oats over instant varieties — the coarse and steel-cut contain more fiber — and top your bowl off with a banana for another four grams of fiber.
Childhood obesity, underage drinking, smoking and failure to exercise are all concerns for parents these days. If you want your kids to adopt a healthier, wiser lifestyle, you are going to have to show them the light. Children often learn best by example. Lead and they will likely follow.
How can you set the example and get them off on the right foot if your habits aren’t that great? Consider taking these steps to put yourself and your family on the road to better health and fitness: [Read more…]
Ingredients
“I am honored to write this for the guys and girls working at The Studio. You all have completely changed my life. I am 45 pounds lighter and have tons more energy. Before I became a member I was always tired and cranky. I never had any energy and life was just dull. I had no idea that working out and eating well could so drastically change my mood. I wanted to say thank you for all your hard work, education and dedication to me. It feels good to have you guys in my corner.”
I love the line: “One cookie won’t make you gain weight. Even two cookies won’t make you gain weight. Eating two or more cookies everyday is what’s going to make you gain weight.” It’s so perfect, because it’s so true.
People seem to think that once they mess up, it’s a free for all until they find their motivation to get back on the healthy track again. This motivation usually pops up when the pan of brownies is gone or you are so full you feel like you may burst.
We all have slip ups, and slip ups are fine. “One cookie,” remember? The key is to be able to get back on track immediately after that slip up and keep the momentum in a forward motion. Where are you headed? Your goals, baby, that’s where.
Try these tips next time you find yourself with your hand in the cookie jar for a third time:
In Good Health,
Kelly Turner
Kelly Turner is an ACE Certified Personal Trainer and health and fitness writer from Seattle, WA. Her writing has appeared in numerous magazines, and she currently blogs for Breathe Magazine, is the Health and Fitness Expert for Twirlit.com and feature fitness writer for FitPeeps.com. To contact Kelly with any questions, you email her at kellycturner@hotmail.com.
I thought you should know 3 months ago I was diagnosed with prostate cancer. Since that moment it has been a weird and wild ride and it’s not quite over yet. But I’m going to pull something good out of it before it’s over.
To make a long story short here’s the condensed version.
In October the VA (Veterans Administration) called me to come in for a physical.
(If you’re not familiar with the VA, it is the health care system for military veterans. The only time I’ve ever not been in the “get you in better shape” business was two years ago when I was an Army Military Policeman during the first Gulf War.)
Anyway. If you don’t go to the the VA for any reason for a year they want you to get a routine physical just as a check up. The technical details aren’t important as much as the blood work came back indicating a possible problem.
After a few how do I say this? “Invasive” tests, the cancer was confirmed.
The options for treatment aren’t real good. The balance between knocking out the cancer and quality of life are pretty slim. And since this type of disease usually hits guys about 20 years older the dynamics are a little different.
The first surgeon started with what I could do if I was still wearing a diaper a year after surgery! And it actually got worse after that!
So I needed a second and a third and a fourth opinion. I have 3 generations of Nurses in the family, my Mom, oldest sister Cindy and her daughter Emily. Thanks to professional and personal relationships I’ve been blessed with over the last few years, I’ve had access to the opinions of some of the best medical and research minds in the country. And in the end it had to be my decision.
I decided to travel to Cancun for High Intensity Frequency Ultrasound (HIFU) under the care of Dr. George M. Suarez. Note: even this Times article is not for the squeamish!
I’m here with my oldest sister Cindy V. (not only does she know Intensive Care nursing. She’s pushy! and my sister! Perfect for this type of operation) . Just what I need for support (you always need support my friend).
So here I am sitting in Cancun, Mexico. Ran on the beach this morning.
And now were just waiting and I’m writing to you.
So how does this affect you?
Well, I do have a request
The one thing I wanted to do this spring was to do a fund raiser for the Susan G. Komen Race for the Cure. I’ve had so many clients that breast cancer has affected. My original plan was to run an 8 week Ready for the Komen 5k fitness camp. To get participants in shape for the Komen 5k then donate the proceeds. I’d even gotten approval from the Tarrant County Komen office. But I’ve been side tracked and I’ve really been put out about it.
So I’m asking for you to run it for me. Register and run this thing. Donate what you can. But do it. It’s for a damn good cause.
The Race starts Sundance Square 8:30am Downtown Fort Worth. Saturday April 24th.
Susan G. Komen Race for the Cure
There was a time that women couldn’t even talk about breast cancer. A time when ladies had to go through an ordeal as bad as the disease itself. This HIFU thing I’m doing so infinitesimal compared to some of the therapies these women must endure. Years of chemotherapy and radiation treatments that have side-effects that last the rest of their lives. Surgeries meant to cure and do no harm but still affect their quality of life. These kind of gender specific diseases affect you to the core of your identity. And the faster they are cured the better for you and me.
Grab a friend, grab your spouse, or go it alone. But the important thing is get out there. You’ll feel better about yourself. And you’ll raise money all at one time.
A 5k is a little over 3 miles. You can walk it. No one cares if you don’t run.
If you’re in I want you to call Jennifer at the office 817.320.3845. We want to get you on a list and I’ll be sending you a gift for your participation.
So that’s about it. I’ll keep you updated as things move along.
Like I told people that were nervous about my decision. I’ve taken a calculated risk to come down here, not to die, but to live. And I’m going to make the most out every minute I have on this earth.
I encourage you to do the same.
Dedicated to Your Success,
Dave
P.s. If you’ve been on the fence. And your weight is holding you back from living the life you want to live. If you feel like life is passing you by. Don’t wait. If you’ve read the post above. Time is a limited precious commodity. So don’t waste it. You’ll see and feel the results quickly. My Free Fast-Start Consultation is only a phone call away. Call Jennifer at the office 817.320.3845 and she’ll get you on the schedule.