We've asked John @ ActionFitness to be a guest blogger and help us get into shape for the summer. Follow his guest blog posts for great tips for the every day woman :) John currently trains groups of women and teachers through a program he has started in the Fairfax County Public Schools. Check it out John's vlog and enter to win FREE training sessions for a month on our giveaways page!
I’m so excited to become the featured Northern Virginia Personal Trainer for The REAL Housewives of NOVA blog!
Lately I’ve been super busy working with nearly 100 women on staff at 9 local Fairfax County Public Schools (some who probably teach your kids!) where I’ve been helping them to completely change their health and fitness lifestyle. Most of these lovely women are looking to simply lose some weight and tone up while others work with me to battle arthritis, fibromyalgia, multiple sclerosis, joint replacement issues, and even to strengthen their core following multiple spinal fusions.
Lately I’ve been super busy working with nearly 100 women on staff at 9 local Fairfax County Public Schools (some who probably teach your kids!) where I’ve been helping them to completely change their health and fitness lifestyle. Most of these lovely women are looking to simply lose some weight and tone up while others work with me to battle arthritis, fibromyalgia, multiple sclerosis, joint replacement issues, and even to strengthen their core following multiple spinal fusions.
(that's just my saturday workout crew!)
Even if they are focused on overcoming one of the many health issues I mentioned, I still usually find on their goals list “lose weight” or even more specifically “lose those last 5 pounds”.
That’s why I wanted to break down the EASIEST things you can do to break through that “weight loss wall” ...
Trick #1 You HAVE To Count (Or get a close estimate!)
Counting calories is the oldest trick in the book, yet it’s quite surprising how many men and women just skip this step. As a Fairfax va personal trainer, 9 times out of 10 I found that most people don’t realize how many calories they are taking in each day. What’s even worse is that most food options in front of us are packed full of more calories than we would ever guess. Nutrition labels are there for a reason and portion sizes can be surprisingly smaller than you would initially think.
-If you have a smartphone use one of the calorie tracking apps. They are free and have just about any and every food you could think of indexed (you can even scan the barcode!). I personally use FatSecret’s calorie counter which you can see by clicking here or searching on your smartphone’s app store.
Trick #2 High Quality All Day!
Once you have the quantity of calories in check, it’s time to fine tune your diet by punching in high quality foods. Yes, this means non-processed foods such as fruits, veggies, nuts and meat. I’m sure you’ve heard of the term “empty calorie” before – that’s simply when you eat a food such as white bread that packs in a ton of calories but is lacking of nutrients, which means it’s of a lower quality. What’s even worse is that today our fresh high quality foods are produced with pesticides and all sorts of chemicals which essentially strip them of their nutrients. The best solution for this is to buy organic whenever possible if not always and make sure that your meat isn’t injected with hormones, etc.
-ALWAYS buy organic if you can, and cut out processed nutrient lacking foods. This IS a challenge, but there’s always one option that’s better than everything else around you!
Trick #3 Focus On Resistance Training!
I know there’s a taboo that using weights will make you bulk up, so I want to say that this is absolutely FALSE. If you use extremely heavy weights and train specifically to put on “the bulk muscle” then yes you will – but I can assure you a set of 8’s, 10’s or even 15’s will only tone up your hips, thighs and arms like you want! I ALWAYS use weights with the women I train and it’s the best way to build a fitness program that will reach your goals. 2-3 times per week with 30-45 minute workouts is optimal if you are starting out or are experienced. The best part is you will see lightning fast results because you will benefit from “EPOC” which means your metabolism is elevated following your workout (something distance running won’t do for you!).
Whether you are starting out or are experienced, I would love to share with you one of my most complete workout programs. I’d be happy to personally mail you a copy so you can get your beach body ready for summer! Luckily my amazing girlfriend took the time to demo the exercises so that I could share this great program (she wasn’t too happy about it but she was a GREAT sport!)
Get Your FREE Copy Of My Full Beach Body Workout DVD By Clicking Here!
Anyways, give it a test run and let me know what you think. This is the same system that I’ve implemented with all of my clients to ramp up their weight loss efforts, where I’ve only seen fantastic results.
That’s why I wanted to break down the EASIEST things you can do to break through that “weight loss wall” ...
Trick #1 You HAVE To Count (Or get a close estimate!)
Counting calories is the oldest trick in the book, yet it’s quite surprising how many men and women just skip this step. As a Fairfax va personal trainer, 9 times out of 10 I found that most people don’t realize how many calories they are taking in each day. What’s even worse is that most food options in front of us are packed full of more calories than we would ever guess. Nutrition labels are there for a reason and portion sizes can be surprisingly smaller than you would initially think.
-If you have a smartphone use one of the calorie tracking apps. They are free and have just about any and every food you could think of indexed (you can even scan the barcode!). I personally use FatSecret’s calorie counter which you can see by clicking here or searching on your smartphone’s app store.
Trick #2 High Quality All Day!
Once you have the quantity of calories in check, it’s time to fine tune your diet by punching in high quality foods. Yes, this means non-processed foods such as fruits, veggies, nuts and meat. I’m sure you’ve heard of the term “empty calorie” before – that’s simply when you eat a food such as white bread that packs in a ton of calories but is lacking of nutrients, which means it’s of a lower quality. What’s even worse is that today our fresh high quality foods are produced with pesticides and all sorts of chemicals which essentially strip them of their nutrients. The best solution for this is to buy organic whenever possible if not always and make sure that your meat isn’t injected with hormones, etc.
-ALWAYS buy organic if you can, and cut out processed nutrient lacking foods. This IS a challenge, but there’s always one option that’s better than everything else around you!
Trick #3 Focus On Resistance Training!
I know there’s a taboo that using weights will make you bulk up, so I want to say that this is absolutely FALSE. If you use extremely heavy weights and train specifically to put on “the bulk muscle” then yes you will – but I can assure you a set of 8’s, 10’s or even 15’s will only tone up your hips, thighs and arms like you want! I ALWAYS use weights with the women I train and it’s the best way to build a fitness program that will reach your goals. 2-3 times per week with 30-45 minute workouts is optimal if you are starting out or are experienced. The best part is you will see lightning fast results because you will benefit from “EPOC” which means your metabolism is elevated following your workout (something distance running won’t do for you!).
Whether you are starting out or are experienced, I would love to share with you one of my most complete workout programs. I’d be happy to personally mail you a copy so you can get your beach body ready for summer! Luckily my amazing girlfriend took the time to demo the exercises so that I could share this great program (she wasn’t too happy about it but she was a GREAT sport!)
Get Your FREE Copy Of My Full Beach Body Workout DVD By Clicking Here!
Anyways, give it a test run and let me know what you think. This is the same system that I’ve implemented with all of my clients to ramp up their weight loss efforts, where I’ve only seen fantastic results.
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