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Body fat dreams

Summer is almost here and time to start thinking about that bikini – all the work we have since November is now going to pay off.

We have lifted tons of weight, tons, of JJ’s, and even a few hundred burpees along the way.  Now is time to start putting it all together with nutrition and workouts to make that last push to “cut” or shed those last few pounds of body fat!!

 

We all have an idea body shape or look we want to see, and having the right amount body fat is key to making that look happen.  Check out the pic below and you can see what different body fat percentages look – the idea is to be 30% or below

Get Toned Fitnesss

Get Toned Fitnesss

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HOW MUCH CAN YOU BURN?

HOW MUCH CAN YOU BURN?

https://i0.wp.com/i.usatoday.net/yourlife/graphics/2010/1028-fitness-calories/45-minute-workout.jpg

“Let go my LEPTIN” – (science of Obesity)

 

Services must accommodate obese people with sp...

Image via Wikipedia

 

Leptin

Leptin (Greek leptos meaning thin) is a 16 kDa protein hormone that plays a key role in regulating energy intake and energy expenditure, including appetite and metabolism.  Human leptin is directly proportional to the total amount of fat in the body.

The absence of a leptin (or its receptor) leads to uncontrolled food intake and resulting obesity. Several studies have shown that fasting or following a very-low-calorie diet(VLCD) lowers leptin levels.[8] It might be that on short-term leptin is an indicator of energy balance. This system is more sensitive to starvation than to overfeeding.[9] That is, leptin levels do not rise extensively after overfeeding. It might be that the dynamics of leptin due to an acute change in energy balance are related to appetite and eventually to food intake. Although this is a new hypothesis, there are already some data that support it.

Leptin resistance and obesity

Although leptin is a circulating signal that reduces appetite, in general, obese people have an unusually high circulating concentration of leptin.[31] These people are said to be resistant to the effects of leptin, in much the same way that people with type 2 diabetes are resistant to the effects of insulin. The high sustained concentrations of leptin from the enlarged adipose stores result in leptin desensitization. The pathway of leptin control in obese people might be flawed at some point so the body doesn’t adequately receive the satiety feeling subsequent to eating.

This is all new research on how the body has two “brains” one in your head and one in the gut.  Our bodies may be driven by both brains.

Black Widow @jmathieu11 STRIKES again (almost)

Here’s Bobby doing GT pushups – @gettonedfitness

Watch Bobby – this is how we do push-ups

Do you see guys at your gym doing this? You will

Get Motivated GET TONED

Empty calories – fill You up

Légumes

Image via Wikipedia

A calorie is a calorie but some calories are “empty” calories.

One calorie is technically defined as the amount of energy required to raise one cubic centimeter of water by one degree Centigrade.

100-calorie bag of chips and a 100-calorie apple are the same, almost.   The chips will give you 100 calories of energy of saturated fat, simple carbs, sodium, little vitamins or minerals.

The apple will get you 100 calories of energy the same as chips, but also no fat, 4 or 5 grams of fiber (a complex carb), no sodium, potassium and vitamins A & C.

Next time you grab a quick snack, choose a nutritionally dense food, such as fruits, vegetables, yogurt vs. greasy, salty, sweet processed snacks.

The best “multi-vitamin” for healthy people?


Report of the Dietary Guidelines Advisory Committee
on the Dietary Guidelines for Americans, 2010

For the general, healthy population, there is no evidence to support a recommendation for the use of multivitamin/mineral supplements in the primary prevention of chronic disease.

Limited evidence suggests that supplements containing combinations of certain nutrients are beneficial in reversing chronic disease when used by special populations; in contrast, certain nutrient supplements appear to be harmful in other subgroups.

People take vitamins all the time and I am frequently asked which is best.

My answer is NONE.

A body that is deficient or malnourished needs to be supplemented with essential nutrients that can be obtained from a variety of foods that can be grown or found locally.  If you eat well rounded and colorful then you should not need to supplement your diet, unless you have a true deficiency.

There is a difference.

Have you ever seen a person that is malnourished?

This dude here isn’t one of them

GT Fit: 5k run tips

Healthy Melrose 5K Race 023-8x11

Image by Paul-W via Flickr

A 5k race is  a very popular race and distance for all levels of fitness enthusiasts.  The 3.1 mile run is awesome challenge for the beginner and great place for more experienced runners to gauge their current fitness level.  Any given weekend there is a 5k going on and usually involves some charity or organization sponsorship so entering races is also a good way to give back to your community.  The distance seems daunting at first when you’re not fit and starting to train, but the body was made to travel so 3 miles isn’t much.  Once race day arrives adrenaline takes over and will aid in your efforts.

Here are a few things to help you prepare for the race.

  • Eat as you normally would, the 5k distance does not need a carb load
  • wear comfortable shoes but not new shoes (avoid blisters)
  • don’t wear to many clothes, allow for increase in body heat
  • warm up before race, don’t start cold
  • not too fast out the gate and run on “E” the last half of the race
  • find a nice rhythm or running pace, tuck in behind somebody and follow (less wind)
  • do your best, the last runner to cross the line is just the slowest winner

3 Min workout to get you a killer Butt, Hips, and Thighs

Here’s a little demo we did on the Tony Rose Morning Show Sam 100.7 fm

This is Kara doing the exercises for me “karaerobics” is what she calls it

Jessie a.k.a. “The Black Widow” Leg workout Tues

Introducing Jessie

Tues and Thurs

Evenings 4-8pm

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