Hello everyone,
I am starting my first New Years Promotion. I know it is early but why wait until we put on weight. This is a referral program good until January 15th 2008. Anyone that comes in and signs up for a package using your name, You, not them, will get $300 off of your next purchase of 24 or more sessions of regular price. Not valid with any other specials or discounts. If you like, you can give this savings to them at the time of their purchase instead of using it yourself. A $300 gift to someone that doesn't cost you a dime.
I also want to challenge you all to a personal contest. Goals are very important to have and what better than the end of 08. What a year we have all had to endure. I want you to reflect on the fitness goals you had for 08 and see where you are. If you have met them then great. Nice work and you deserve a big pat on the back. Good job!
If you haven't met your goals, get with your trainer and re-establish them. If your goal is weight loss, then I want you to think about how much weight you gained last holiday season. Now it sounds funny, but not gaining weight is the same as losing weight if normally you gain weight this time of year.
Did you know that at least half of the weight, if not all of the weight, we will make a resolution about losing is gained this time of year. So get off your butt, stop using the holiday season as an excuse, be a good example to family members and co-workers and let’s make some progress. Who is with me?
Justin
Reaching out to as many people as I can about fitness and exercise to give them a better life. I believe I can do this by giving clarification to all the "media fitness". I want to create a healthier more fullfilling life for you and your family with fitness and exercise workout programs.
betterbodiestucson.com
- Justin List
- Personal Training Studio dedicated to helping people to a healthier, happier, more fulfilling life.
Wednesday, November 19, 2008
(1) Your Program
Here are some questions you should know about your program.
QUESTIONS:
1) What are the four components to a succesful program?
2) What should your heart rate be while doing cardio and for how long should you
be doing cardio?
3) How much protein should you be getting in a day?
4) What is a carb and why should we eat them?
5) What is a protein and why should we eat them?
6) How much sleep should I get and what are 3 benifits to getting enough sleep?
If you don't know the answers ask your trainer or email me. These are important questions to know.
ANSWERES:
1) Weights or resistance training, Food, cardio, and sleep.
2) This is a calculation maximum heart rate and then is according to goal. A
little different for everyone. With wearing a heart rate monitor I was sure you
knew this one.
3) Again a little different for everyone. I like to use about 1 to 1 1/2 grams per
lb of lean body mass. We need to know your lean body mass to figure this one.
4) Carbs are different forms of sugars. They can be complex or simple. We can get
these from grains, pasta, startches, rice, oats, wheat, etc. We try to stay away
from these. Candy, cake, soda, any refined sugar or any sweets are carbs that we
should not consume. Fruits and vegetables are also carbs. These are the good
carbs. We want these. Carbohydrates give us energy and are the catolyst for all
bodily functions. Protein is the building material and carbs are the workers.
5) Protein is for the repair of our body after a workout. A post workout meal is
important within an hour for the repair of our muscles. Protein is the building
blocks for muscles, conective tissues, organs, brain function, and enzymes for
food metabolism.
6) We should sleep in between 7 hours and 15 minutes and 9 hours and 15 minutes.
This ensures R.E.M.(rapid eye movement). One,our brain gets rest here,
Second,our body releases growth hormone into the body here ( gives us full
benefit from our workout. The workout stimulates production of growth hormone
and we then release it in R.E.M.) Third it helps our immune system and who can
afford to or wants to be sick. There are other reasons that proper sleep is
important, stress is another. Mental clarity, coordination,etc.
I feel that these are things that all clients should know and we need to talk about more often. If you have any other question don't hesitate to ask.
QUESTIONS:
1) What are the four components to a succesful program?
2) What should your heart rate be while doing cardio and for how long should you
be doing cardio?
3) How much protein should you be getting in a day?
4) What is a carb and why should we eat them?
5) What is a protein and why should we eat them?
6) How much sleep should I get and what are 3 benifits to getting enough sleep?
If you don't know the answers ask your trainer or email me. These are important questions to know.
ANSWERES:
1) Weights or resistance training, Food, cardio, and sleep.
2) This is a calculation maximum heart rate and then is according to goal. A
little different for everyone. With wearing a heart rate monitor I was sure you
knew this one.
3) Again a little different for everyone. I like to use about 1 to 1 1/2 grams per
lb of lean body mass. We need to know your lean body mass to figure this one.
4) Carbs are different forms of sugars. They can be complex or simple. We can get
these from grains, pasta, startches, rice, oats, wheat, etc. We try to stay away
from these. Candy, cake, soda, any refined sugar or any sweets are carbs that we
should not consume. Fruits and vegetables are also carbs. These are the good
carbs. We want these. Carbohydrates give us energy and are the catolyst for all
bodily functions. Protein is the building material and carbs are the workers.
5) Protein is for the repair of our body after a workout. A post workout meal is
important within an hour for the repair of our muscles. Protein is the building
blocks for muscles, conective tissues, organs, brain function, and enzymes for
food metabolism.
6) We should sleep in between 7 hours and 15 minutes and 9 hours and 15 minutes.
This ensures R.E.M.(rapid eye movement). One,our brain gets rest here,
Second,our body releases growth hormone into the body here ( gives us full
benefit from our workout. The workout stimulates production of growth hormone
and we then release it in R.E.M.) Third it helps our immune system and who can
afford to or wants to be sick. There are other reasons that proper sleep is
important, stress is another. Mental clarity, coordination,etc.
I feel that these are things that all clients should know and we need to talk about more often. If you have any other question don't hesitate to ask.
Edamame/Arugula Salad
Salad
3 cups arugula
1 cup unshelled edamame, cooked according to package
1 red pepper, thinly sliced
1 can mandarin oranges, drained and washed
Dressing
1 orange, zested and juiced
1 tablespoon soy sauce
1 tablespoon agave nectar1 teaspoon toasted sesame oil
Pinch black pepper
1. Cooked edamame according to the package. Drain and shock with cold water. Combine with other salad ingredients in a bowl. Wisk together dressing ingredients in a small bowl. Toss with salad or serve separately
NUTRITION:
Your calories here will come from the Edamame's and the oranges.
Calories 360+can of mandarin oranges which the label will tell you.
Protein 30 grams
Carbohydrates 32 grams+the mandarin oranges which the label will tell you.
Fat 15 grams
We are at about 27% of calories from fat here. This is dependant on the can of mandarin oranges. They won't have fat but they will give us more total calories. this is also a salad and not a meal so we won't be eating all of it. Depending on the size, we will be eating about a third or fourth.
3 cups arugula
1 cup unshelled edamame, cooked according to package
1 red pepper, thinly sliced
1 can mandarin oranges, drained and washed
Dressing
1 orange, zested and juiced
1 tablespoon soy sauce
1 tablespoon agave nectar1 teaspoon toasted sesame oil
Pinch black pepper
1. Cooked edamame according to the package. Drain and shock with cold water. Combine with other salad ingredients in a bowl. Wisk together dressing ingredients in a small bowl. Toss with salad or serve separately
NUTRITION:
Your calories here will come from the Edamame's and the oranges.
Calories 360+can of mandarin oranges which the label will tell you.
Protein 30 grams
Carbohydrates 32 grams+the mandarin oranges which the label will tell you.
Fat 15 grams
We are at about 27% of calories from fat here. This is dependant on the can of mandarin oranges. They won't have fat but they will give us more total calories. this is also a salad and not a meal so we won't be eating all of it. Depending on the size, we will be eating about a third or fourth.
Holiday Recipes
If you have any healthy recipes for the holidays that you would like to share, please feel free to put them in the comments or email them to me. justinlist1@gmail.com. If you have the nutritional values, please add them. At least the protein, fat, and carbs. if possible.
Also, for more articles on a particular subject, look at the "Label" of a particular article and you will find other articles of the same subject. For example recipes
Also, for more articles on a particular subject, look at the "Label" of a particular article and you will find other articles of the same subject. For example recipes
Tuesday, November 18, 2008
Thursday, November 13, 2008
Fat calculator
What should our fat intake be?
20% or less of our calories should come from fat. This is not as hard as it sounds. For every 50 calories you are allowed 1gm of fat.
50 calories per serving, 1gm of fat.
100 calories per serving, 2gms of fat.
150 calories per serving, 3gms of fat and so on.
For better results and faster weight loss, never take in more than 3 gms of fat per serving. So even if there is 250 calories in a serving, you still do not want there to be more than 3gms of fat.
MATH: 1gm of fat has 9 calories
1gm of protein has 4 calories
1gm of carbohydrates has 4 calories
1gm of alcohol has 7 calories (almost as much as fat).
If you have any questions, email me at justinlist1@gmail.com
20% or less of our calories should come from fat. This is not as hard as it sounds. For every 50 calories you are allowed 1gm of fat.
50 calories per serving, 1gm of fat.
100 calories per serving, 2gms of fat.
150 calories per serving, 3gms of fat and so on.
For better results and faster weight loss, never take in more than 3 gms of fat per serving. So even if there is 250 calories in a serving, you still do not want there to be more than 3gms of fat.
MATH: 1gm of fat has 9 calories
1gm of protein has 4 calories
1gm of carbohydrates has 4 calories
1gm of alcohol has 7 calories (almost as much as fat).
If you have any questions, email me at justinlist1@gmail.com
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