On October 17th, 2010 is the Denver Marathon and 1/2. For fitness enthusiasts go to runrocknroll.com or call 1-800-311-1255 for all the information and registration form. Any Better Bodies on Campbell clients participating will get a free personal training session with a short story of your run.
Packages are available to prepare for the event at Better Bodies on Campbell. You can call or email justin at 318-3488, justin@betterbodiestucson.com
Get in the best shape you your life and look and feel better.
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.
Monday, July 26, 2010
Monday, June 21, 2010
Weight Loss Leader
Congratulation to our current weight loss leader. She is in her 50's and has lost a total of 51 lbs. She has dropped several dress sizes and is not done yet. We will keep you posted. Keep up the great work.
Monday, June 14, 2010
Fruit with Health
There are some really great fruits in season right now. If you have seen my personal meal plan, you will see that fruit is a big part of my food intake. I will tell you why it is a big part of my fitness and exercise program and how fruit helps me to maintain a low percent body fat year round.
First, fruit is low in calories. Take a peach for example. A peach has about 42 calories. It also has no fat.
Next, most fruits have very good enzymes for digestion. This will help you to digest proteins and fats better. I can guarantee that if you put fruit with every meal and get rid of the starches, breads, rice, pasta, etc, you will flatten your stomach and lose between 5 and 15 pounds in a week or two. Results will be higher if you exercise, cut out soda, coffee drinks, and alcohol. I know it sounds tough, but wouldn't having a flat stomach and feeling better be worth it?
Last, fruit is burned in two stages so if you have blood sugar issues, you won't get the big insulin spike and crash from a heavy lunch. Your energy is higher and more constant with fruit. You will exercise better, have better brain function, and perform better at work, school, and play. You will thank me for it on your next vacation.
Some comparisons: Peach = 42 calories
Orange = 62 calories
papaya = 117 calories (papaya has digestive properties so good that they make it in a supplemental form)
Now to compare 2oz. spaghetti = 200 calories
1/2 C. brown rice = 350 calories
1/2 C. quinoa = 320 calories
1 English muffin = 130 calories
2 slices pumpernickel = 160 calories
So you can see that you can greatly decrease your total caloric intake by simply modifying your food selection. On average of the foods I have listed, you reduce your calories by 216 calories per meal. At three meals a day, this equals 648 calories a day, 4,536 calories a week (over one pound), and 235,872 calories a year (67 pounds).
This is why we are gaining weight, or not losing weight even though we are exercising. You have to exercise vigorously for over and hour just to break even. This can be very frustrating and lead to crash dieting or giving up all together.
I would recommend making some food changes for the summer, even if it is one or two meals a day and keeping up on your exercise routine. If you are not exercising now and want some information just call or email and you can talk to a personal trainer and get some advise. Don't work harder, work smarter.
Justin List
Owner: Better Bodies on Campbell
justin@betterbodiestucson.com
318-3488
Tuesday, June 8, 2010
Justin's Personal Meal Plan
A lot of times I hear people say that when they "diet" they are hungry all the time. I wanted to give a breakdown of my personal meal plan (not too many personal trainers will do this) to show that you can eat plenty of food and have weight loss or stay lean. You can see that I am not starving and I stay at a low percent body fat year round. I do tune it up a little when I want to really cut fast. I strive for 8 meals a day and I stay strong, lean, and full of energy for my workouts and exercise routine. This is my goal meal plan for a day. My focus is high protein, carbs with each meal preferably from fruit, and limited saturated fat.
I gave a breakdown with and without calculating unsaturated and polyunsaturated fat.
1)Shake with 8oz. Almond milk
Protein 46gm
Carbs 84gm
Sat. Fats 1gm
Total Calories: 550 calories
2) 2 Whole eggs, 4 egg whites (hard boiled), Banana
Protein 26gm
Carbs 29gm
Sat. Fats 3.5gm
Total Calories: 256 calories
3) 2 Whole eggs, 4 egg whites (hard boiled), 2 c. cherries
Protein 29gm
Carbs 51gm
Sat. Fats 4gm
Total Calories: 355 calories
4) Shake with Water
Protein 46gm
Carbs 84gm
Sat. Fats 1gm
Total Calories: 529 Calories
5) 8oz. Chicken breast and 3 C. water melon
Protein 48gm
Carbs 35gm
Sat. Fats 1gm
Total Calories: 343 Calories
6) 8oz. Chicken breast and 2 peaches
Protein 46gm
Carbs 19gm
Sat. Fat 1gm
Total Calories: 272 Calories
7) Shake with water
Protein 46gm
Carbs 84gm
Sat. Fat 1gm
Total Calories: 529 calories
8) 8oz. Salmon spinach salad/oil and vinegar
Protein 45gm
Carbs 0gm
Sat. Fat 4gm
Total Calories: 216 Calories
Total Breakdown and % of total Calories
Protein 334gm (44% of total calories)
Carbs 389gm (51% of total calories)
Sat. Fats 18gm (5% of total calories)
Total Calories 3,050
Calculated with all the fats
Protein 334gm (37% of total calories)
Carbs. 389gm (43% of total calories)
All fats 83gm (20% of total calories)
Total Calories 3,634
All my meals and food have a purpose. Most important I make sure that I have plenty of protein for muscle repair, joint strength, enzyme production, etc. I try to get between 1.5gm to 2gm of protein per lean body mass. A lot of professionals will give different amounts. I am taking into consideration that I am in an exercise program and I use lean body mass as opposed to total body weight because I don't want to feed the fat. Next I make sure that I get plenty of carbs for energy. Preferably from fruit to reduce the insulin spike. I will sometimes put in a starch instead of fruit for pre-workout or post workout meals. Here I am looking for the insulin spike for energy, greater protein absorption, and glycogen repair. Last I limit the fats. If you are burning calories you are using up carbs and fat. So you are eliminating them from your body. Of course we will put them back in since we must eat, but it is out with the bad and in with the good. Why burn calories only to replace them with more fat calories. Talk about the definition of insanity.
You want to burn calories, repair lean tissue, and limit fat intake. Work on this as you don't learn anything overnight. You don't go to class on the first day and know it all. You simply get an outline and then over the course of the semester you learn it. Then you go into the real world and apply and really learn a skill. Same with eating right. Do what you can handle and be patient. A good meal plan is a work in progress for the rest of your life. You will always have challenges so do not get discouraged. Just learn how to overcome that obstacle for the next time like a road trip and fast food. Next time prepare better. Bring an ice chest and protein shakes. If you have any questions about exercise programs, weight loss, meal plans, losing inches, repairing an injury, or how to find a great personal trainer, you can call or email me.
I gave a breakdown with and without calculating unsaturated and polyunsaturated fat.
1)Shake with 8oz. Almond milk
Protein 46gm
Carbs 84gm
Sat. Fats 1gm
Total Calories: 550 calories
2) 2 Whole eggs, 4 egg whites (hard boiled), Banana
Protein 26gm
Carbs 29gm
Sat. Fats 3.5gm
Total Calories: 256 calories
3) 2 Whole eggs, 4 egg whites (hard boiled), 2 c. cherries
Protein 29gm
Carbs 51gm
Sat. Fats 4gm
Total Calories: 355 calories
4) Shake with Water
Protein 46gm
Carbs 84gm
Sat. Fats 1gm
Total Calories: 529 Calories
5) 8oz. Chicken breast and 3 C. water melon
Protein 48gm
Carbs 35gm
Sat. Fats 1gm
Total Calories: 343 Calories
6) 8oz. Chicken breast and 2 peaches
Protein 46gm
Carbs 19gm
Sat. Fat 1gm
Total Calories: 272 Calories
7) Shake with water
Protein 46gm
Carbs 84gm
Sat. Fat 1gm
Total Calories: 529 calories
8) 8oz. Salmon spinach salad/oil and vinegar
Protein 45gm
Carbs 0gm
Sat. Fat 4gm
Total Calories: 216 Calories
Total Breakdown and % of total Calories
Protein 334gm (44% of total calories)
Carbs 389gm (51% of total calories)
Sat. Fats 18gm (5% of total calories)
Total Calories 3,050
Calculated with all the fats
Protein 334gm (37% of total calories)
Carbs. 389gm (43% of total calories)
All fats 83gm (20% of total calories)
Total Calories 3,634
All my meals and food have a purpose. Most important I make sure that I have plenty of protein for muscle repair, joint strength, enzyme production, etc. I try to get between 1.5gm to 2gm of protein per lean body mass. A lot of professionals will give different amounts. I am taking into consideration that I am in an exercise program and I use lean body mass as opposed to total body weight because I don't want to feed the fat. Next I make sure that I get plenty of carbs for energy. Preferably from fruit to reduce the insulin spike. I will sometimes put in a starch instead of fruit for pre-workout or post workout meals. Here I am looking for the insulin spike for energy, greater protein absorption, and glycogen repair. Last I limit the fats. If you are burning calories you are using up carbs and fat. So you are eliminating them from your body. Of course we will put them back in since we must eat, but it is out with the bad and in with the good. Why burn calories only to replace them with more fat calories. Talk about the definition of insanity.
You want to burn calories, repair lean tissue, and limit fat intake. Work on this as you don't learn anything overnight. You don't go to class on the first day and know it all. You simply get an outline and then over the course of the semester you learn it. Then you go into the real world and apply and really learn a skill. Same with eating right. Do what you can handle and be patient. A good meal plan is a work in progress for the rest of your life. You will always have challenges so do not get discouraged. Just learn how to overcome that obstacle for the next time like a road trip and fast food. Next time prepare better. Bring an ice chest and protein shakes. If you have any questions about exercise programs, weight loss, meal plans, losing inches, repairing an injury, or how to find a great personal trainer, you can call or email me.
Tuesday, May 25, 2010
Better Bodies First Annual Fitness Challenge
The first annual "Better Bodies Fitness Challenge" was held last week at the Campbell location. We had participant of all ages ranging from the teens to the 60's. Everyone was a winner in this lifter friendly competition and had camaraderie sky high
The competition was put together by client request to see where they stand in their fitness level. There were some basic lifts and some endurance categories that you could enter the events that you wanted to test yourself in.
Better Bodies fitness professional, Evan List organized and put together the event and plans on making it a semi-annual event. Open to all Better Bodies clients, the event was a hit and gained much in for the Fall competition.
Thank you to all the participants and we look forward to a great fall competition. For information on becoming a Better Bodies client or on the next event, contact Justin List at 318-3488 or visit us online at www.betterbodiestucson.com
The competition was put together by client request to see where they stand in their fitness level. There were some basic lifts and some endurance categories that you could enter the events that you wanted to test yourself in.
Better Bodies fitness professional, Evan List organized and put together the event and plans on making it a semi-annual event. Open to all Better Bodies clients, the event was a hit and gained much in for the Fall competition.
Thank you to all the participants and we look forward to a great fall competition. For information on becoming a Better Bodies client or on the next event, contact Justin List at 318-3488 or visit us online at www.betterbodiestucson.com
Tuesday, January 26, 2010
Fitness for Who?
There are thousands of articles, programs on T.V. talk shows, and infomercials. Usually the author or speaker comes with high credentials. So why are they different and how come they don’t always work for me?
There is a simple answer. It is that there is no “one size fits all.” The key is to find out what works for you. Personality traits, background, work load, schedule, stress levels, heath issues, medications, workout goals and intensity, psychological perceptions and issues are just some of the factors that come into play when developing a program for you.
This may sound difficult, but it is not, if you take the time to let it develop. When we force things, we try to put everything together and make it fit. It is uncomfortable and we can put up with it for a while. Then suddenly it is like putting too many springs in a jar and it explodes everywhere. It is a process and you need to be patient with it. Do you become a professional or an expert overnight? No. It takes time. So here are a few tips to help you become a professional with yourself.
You always want to ask, who the speaker is talking too? Who is his or her intended audience and what are their goals? Ask the five essay questions; who, what, when, where, and why? These simple questions will usually tell you if you should even continue listening or reading.
First you need to know you. What do you want? Are you active? What are your goals and what type of exercise does your program consist of? The most common mistake that I see is that a program is not consistent with the goal or desired outcome. Imagine going to law school to become a doctor or going to basketball practice to be better at golf. It sounds silly but really I see it day in and day out.
From here you can start developing your program. I never put a client with a trainer without first finding out about the client. The initial consultation with me is the most important beginning. There are a lot of good trainers but that does not mean that they will all work for you. Same with your program. How many times have you tried working out with a friend and then you both quit. One is more motivated or your goals and desired differ. If you like swimming and your friend likes running, your chances for success are greatly compromised.
Usually being active is the first step. Do what you enjoy. If you do not enjoy physical activity, get a trainer. Just about every professional athlete uses a trainer and most professionals in the work force have colleges, mentors or advisors. I am sure that I am capable of doing my own taxes. I don’t have an interest and I use my time doing other things so I have a C.P.A.
Last, be very weary of anyone who promises you great success with little effort. Health, fitness, and wellbeing are like anything in life. There is no get rich quick plans, no 1 year college degree, and lose weight fast plan. On a healthy level you can lose 2 pounds a week. Can you lose faster? Yes. We are all aware of the weight loss in the biggest loser. And you can lose 16 pounds or so by swimming the English Channel. You can take steroids to gain muscle faster, you can get rich quick by winning the lottery and others are very successful without a college degree.
It is always best to learn from a teacher and not a salesman.
Justin List
JayTay’s Fitness(for a better life)
justinlist1@gmail.com
520-461-7283
There is a simple answer. It is that there is no “one size fits all.” The key is to find out what works for you. Personality traits, background, work load, schedule, stress levels, heath issues, medications, workout goals and intensity, psychological perceptions and issues are just some of the factors that come into play when developing a program for you.
This may sound difficult, but it is not, if you take the time to let it develop. When we force things, we try to put everything together and make it fit. It is uncomfortable and we can put up with it for a while. Then suddenly it is like putting too many springs in a jar and it explodes everywhere. It is a process and you need to be patient with it. Do you become a professional or an expert overnight? No. It takes time. So here are a few tips to help you become a professional with yourself.
You always want to ask, who the speaker is talking too? Who is his or her intended audience and what are their goals? Ask the five essay questions; who, what, when, where, and why? These simple questions will usually tell you if you should even continue listening or reading.
First you need to know you. What do you want? Are you active? What are your goals and what type of exercise does your program consist of? The most common mistake that I see is that a program is not consistent with the goal or desired outcome. Imagine going to law school to become a doctor or going to basketball practice to be better at golf. It sounds silly but really I see it day in and day out.
From here you can start developing your program. I never put a client with a trainer without first finding out about the client. The initial consultation with me is the most important beginning. There are a lot of good trainers but that does not mean that they will all work for you. Same with your program. How many times have you tried working out with a friend and then you both quit. One is more motivated or your goals and desired differ. If you like swimming and your friend likes running, your chances for success are greatly compromised.
Usually being active is the first step. Do what you enjoy. If you do not enjoy physical activity, get a trainer. Just about every professional athlete uses a trainer and most professionals in the work force have colleges, mentors or advisors. I am sure that I am capable of doing my own taxes. I don’t have an interest and I use my time doing other things so I have a C.P.A.
Last, be very weary of anyone who promises you great success with little effort. Health, fitness, and wellbeing are like anything in life. There is no get rich quick plans, no 1 year college degree, and lose weight fast plan. On a healthy level you can lose 2 pounds a week. Can you lose faster? Yes. We are all aware of the weight loss in the biggest loser. And you can lose 16 pounds or so by swimming the English Channel. You can take steroids to gain muscle faster, you can get rich quick by winning the lottery and others are very successful without a college degree.
It is always best to learn from a teacher and not a salesman.
Justin List
JayTay’s Fitness(for a better life)
justinlist1@gmail.com
520-461-7283
Thursday, November 5, 2009
The Holiday's Approach
Good day everyone. The holidays are approaching and so is the eating. Don't wait until the new year to get started as most of the progress we are looking to gain in the new year is actually the regress we put upon us in these next two months. If you eat smart and do some physical activity, you will be starting with what you have now instead of two months of recklessness.
The first 5 comments to this post will get a $100 gift certificate to better bodies.
In good health,
Justin List
The first 5 comments to this post will get a $100 gift certificate to better bodies.
In good health,
Justin List
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