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the reason why you will lose more weight in 2014 – in one chart

the reason why you will lose more weight in 2014 – in one chart

chart-of-the-day-pcs-mobile

with new fitness apps and social media you will want to fit in or be ahead of all your friends – you won’t want to be the one that looks lazy

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too much of a good thing

Best thing about new people starting at the studio is that they are gung-ho, motivated and ready to make a difference.  Few weeks pass and goals are being met, results are showing and the momentum keeps growing.

One thing I always remind people of is that a little bit is good, but sometimes more isn’t always better.

The body has to rest to recover from a workout, a body that doesn’t rest is broken down and weak

 

New workout: “KB500 – kick your butt core workout”

this Wed 5:30pm we will be starting another workout here at GT Fitness Studio – its a kickboxing workout designed to burn at least 500 calories using various forms of “martial art” style exercises focusing and attacking the core.

Steve-O will be here instructing the class with over 29yrs of martial art experience you will be guaranteed to kick, punch, and chop your way through this workout

It’s open registration ($10) , no contracts or memberships, just show up and get the workout!!

What’s your Frequency?

More frequency or less?

how frequent do you go out to eat?

How frequent do you cook at home?

How frequent do workout?

How frequent do you change your workout?

Do you rest frequently?

How frequent do you get sick?

How frequent do you go to the doctor?

How frequent do you miss work?

How frequent do you take a vacation?

If you had a favorite frequency, what would it be?

 

 

3 types of people who workout on Friday

I’m at the studio every Friday doing leg workouts., over the years I have seen many people come and go but on Friday it seems there are three distinct types of people who always show up for a good workout:

  1. People who are wanting to lose body fat
  2. People who have already lost body fat
  3. People who are keeping off body fat

 

Every body else it seems are doing other things besides burning body fat – or that’s how I see it anyways

Something we can do together

Being alone at the gym is no fun.  If you are like me you  want to get in and get a good workout but also like to see and interact with people.  Walking around aimlessly not knowing what to do is the worst feeling.

If you show up regularly you will see the same people doing the same exercises each and every time .  You will see guys doing arm curls, some other guys doing bench & shoulder press.  Most the girls are on the elliptical & treadmills or over on the side doing some Ab machines.

When I was a personal trainer at the gym I would see new people all the time walk around not knowing what to do or even how to work the machines and if they did spend 20-30mins doing something they could have done a few more specific things to get more calorie burn out of their time.  It was my job to help these people but It came with a price.

Personal trainers  usually charge by the hour ($30-$99)  and its hard for every day people to pay that kind of price to put their body through some pain.  I enjoy group training bc its more fun to be with others and we can feed off each others energy.

I believe in a “results oriented environment” and that you can do more and learn more with other like minded individuals completing tasks and reaching goals together.

My goal is to take people that work out alone in the gym, or those that aren’t for sure what to do and  provide them a place they can come to and know that after a few weeks or months that they have the opportunity to accomplish their goal, accomplish something that is real and can help their own health and well-being

That’s better than working out alone, and that’s something we can do together

What does a personal trainer do at the studio when there is nobody to train?

Watch this video to find out

How many calories should I eat a day?

How many calories a day?

One of the most popular questions I get daily

I say every human needs to consume around 1800-2200 calories a day to live.  If you are a smaller person you can eat less, if you are a bigger person eat more, if you are highly active person eat more as well.

A quick and easy way to estimate this daily caloric need is to divide your weight in kilograms (bodyweight/2.2) multiply by 35 and minus 550

I weigh about 165lbs/2.2  = 75kg  *35  = 2625calories    -550  = 2075 daily calories

My calorie goal is 2075

You have to move to burn calories, you have to eat well to burn body fat, then rest and repeat

 

 

Apple a day

One of my best clients brought up the other day in the studio that he made a decision not to eat after he got off work at 9pm.  He has already lost over -25lbs  but since the holiday eating he is ready to lose a few more.

We both agreed that if you’re not willing to eat an apple then you really aren’t that hungry.

That makes sense to me.

If you aren’t willing to eat a fruit or vegetable when you are hungry then you really aren’t hungry, you are just craving!!

Try it next time – it works

Behind closed doors

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The average person that eats at night watching tv consumes an extra 500 calories a night.  That can lead to over 3lbs fat gain for the month just by snacking at night.

 

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