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What’s Your Loophole?

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Due to the stresses of everyday life, being on top of good nutrition becomes quite difficult.

As a result, following bad nutritional choices, your body will try to send you signals. However most of us are unaware of these signals of bad nutrition, so we go on continuing to think this is the right way to live.

Once you discover these symptoms of poor nutrition, you can assess your well being and make vital changes in your diet.

Take this quiz and “discover” what your loophole in nutrition is.

Key                       (0)Zero Symptoms    (1)Monthly – Minor, Mild, Rarely                                                             (2)Weekly – Moderate Occasionally    (3)Daily – Severe, Frequently

** In each Zone put in the number of how often  or not you have the following symptoms**

** Tally up your numbers and put them in the TOTAL slot.**

ZONE 1:                                         

0    1    2    3    Crave sweets/carbohydrates

0    1    2    3    Crave sweets after meals

0    1    2    3    Frequent thirst

0    1    2    3    Fatigue after meals

TOTAL _________                                                           

ZONE 2:                           

0    1    2    3    Irritable, shaky, or headaches between meals

0    1    2    3    Fatigue, relieved by eating

0    1    2    3    Feel the need for coffee (morning/afternoon)

0    1    2    3    Often wake up during the night

TOTAL _________                                                       

ZONE 3:                                              

0    1    2    3    Hard time getting going in the morning

0    1    2    3    A “night person”, difficulty falling asleep

0    1    2    3    Feel “tired and wired”

0    1    2    3    Perspire easily, even with minimal activity

TOTAL _________

ZONE 4:                                                          

0    1    2    3    Crave salt                                                                              

0    1    2    3    Lightheaded when standing up quickly

0    1    2    3    Difficulty staying asleep

0    1    2    3    Low blood pressure

TOTAL _________ 

ZONE 5:  

0    1    2    3    Bloating after meal

0    1    2    3    Experience heartburn or use antacids

0    1    2    3    Excessive belching or burping

0    1    2    3    Sensitive to a number of foods

TOTAL _________

ZONE 6:

0    1    2    3    Excessive, foul-smelling gas

0    1    2    3    Lower abdominal bloating relieved by gas

0    1    2    3    Constipation or diarrhea

0    1    2    3    History of antibiotic use

TOTAL _________

ZONE 7:

0    1    2    3    Nausea  or diarrhea from high-fat foods

0    1    2    3    Stool tends to be “greasy” and floats

0    1    2    3    Sensitive to caffeine, alcohol and/or synthetic chemicals

0    1    2    3    Pain between shoulder blades or under right rib cage

TOTAL _________

ZONE 8:

0    1    2    3    Tendency to be cold, especially hands & feet

0    1    2    3    Difficulty losing weight

0    1    2    3    Low energy, or tired all the time

0    1    2    3    Brain fog, metal sluggishness

TOTAL ________

ZONE 9:  (MALES ONLY)

0    1    2    3    Decreased libido

0    1    2    3    Decreased strength and/or endurance

0    1    2    3    Decreased “enjoyment in life”

0    1    2    3    Decrease in morning erections or strength of erection

TOTAL _________

ZONE 10:  (MENSTRUATING FEMALES ONLY)

0    1    2    3    Acne and/or unwanted facial hair growth

0    1    2    3    Abnormal menstruation (heavy, extended, shortened, scanty)

0    1    2    3    Pain, cramping and/or breast tenderness during menses

0    1    2    3    Significant mood changes during menses

TOTAL _________

ZONE 11:  (MENOPAUSAL FEMALES ONLY)

0    1    2    3    Experience hot flashes

0    1    2    3    Acne and/or unwanted facial hair growth

0    1    2    3    Mood swings, depression, night sweats

0    1    2    3    Vaginal thinning, dryness, itchiness

TOTAL _________

ZONE 12:

0    1    2    3    Experience bleeding gums or nosebleeds, or easily bruised

0    1    2    3    Muscle fatigue or excessive soreness after exercise

0    1    2    3    Tingling in hands or feet, and/or cracks in the corners of mouth

0    1    2    3    Restless legs and/or muscle cramping twitching

TOTAL _________

ZONE 13:

0    1    2    3    Feel tired, fatigued or weak

0    1    2    3    Experience shortness of breath

0    1    2    3    Coldness in hands and feet or “poor circulation”

0    1    2    3    Experience a rapid heart beat

TOTAL _________

*** Add each Zones Total #1-13 ***

OVERALL ZONE TOTAL _________

 

Understanding the Numbers

A healthy score total would be 33 and under.  Anything over, and you may potentially be affected by certain factors that can stall your overall health/wellness, and weight.

The Zones in the quiz represents areas in the body system.

ZONE 1 & 2 –  Blood Sugar Levels – The amount of glucose (sugar) present in the blood.

ZONE 3 & 4 –  Cortisol – The “stress” hormone,  high levels can throw your body out of whack.

ZONE 5, 6, & 7 –  Digestive Tract System – This is the system through which food passes, in which digestion takes place, and from which wastes are eliminated.

ZONE 8 –  Thyroid –  The thyroid gland produces hormones that influence almost all of the metabolic processes in your body.

ZONE 9, 10, & 11 –  Sex Hormones – Hormones, such as estrogen or testosterone, affecting sexual development or reproduction.

ZONE 12 –  Oxygen Delivery – The amount of oxygen ‘delivered’ to your body by your lungs and cardiovascular system.

ZONE 13 –  Nutrient Delivery System – The system that delivers nutrients and oxygen to all cells in the body.

If you scored 4 or more points in the any of the body systems above, these could be areas that are potentially stalling your overall ability to lose weight, feel energized, and be healthy.

What can I be doing wrong???

Here’s the problem, most or our diets might not be helping us as we would have expected.  Instead, most fad diets do not lead to long-term lifestyle changes.

Signs and symptoms of poor nutrition may not appear overnight, but they will become quite obvious, if not taken care of.  Once you discover a few symptoms of poor nutrition, it will be easy for you to assess your well being and make permanent changes.

Signs and symptoms of poor nutrition may not appear overnight, but they will become quite obvious, if not taken care of.

How can I get started???

If your body is telling you that it needs some nutritional attention, Advocare’s 24 Day Jumpstart, a part of the expanded ONE/80 Day Program, is the foundation for cleansing and preparing your body for better nutrition. This 24-Day Challenge can be rewarding when completed on its own, or used to start the full 😯 day regimen.

First of all, this is not a weight loss program. No fad diets or magic potions. In its simplest form, it is about providing your body with proper nutrition and eating a healthy diet. By feeding your body properly, the weight will take care of itself.

The 24-Day Jumpstart, is designed to fuel a fresh start and help set you on the path to a healthy lifestyle. You will begin with a 10-day Cleanse Phase to help prepare your body for optimal nutrition, then complete the 14-Day Max Phase where you will start to develop a routine of fueling your body with quality supplementation and a healthy, balanced diet.

jumpstart

Parts 2 and 3, called Optimize and Lifestyle respectively, build upon what you’ve learned during the 24-Day Jumpstart to help you continue to work towards your goals and ensure you experience a true transformation towards a long-term, sustainable routine.

Speaking from personal experience coaching others through the 24-Day Jumpstart versus the Advocare ONE/80 Program, healthy habits can be tough to build as distractions can often lead us back into our old ways. When you decide you are ready to commit to a long-term change, I highly recommend this 80-Day Program for sustainable success

Learn more about getting started!!! Please reach out to me in my contact section with any questions.

https://tnttightntone.fit/contact/

I will be starting my 24 Day Journey September 1st, come join me & together we can achieve optimal nutrition!!!

 

 

 

 

   

 

 

 

 

 

 

 

 

 

 

 

 

 

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My Start to Better Health & Living

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Yes, I’m a personal trainer.

An outsider would think that I’m following everything that I preach to my clients to the T.

Thing is, I work long hours, and typically feel tired after a long days work. Having trained clients through hundreds of different exercises, the last thing I’m motivated to do is exercise myself.

I currently struggle with discipline of both fitness & clean nutrition.

I do admit I workout more than your average joe.  The most 4 days a week, but keeping 4 days consistent varies on my energy levels and work load.

I make a living transforming peoples lives both physically and mentally.  Yet sometimes I forget my health and mental well being should be at the top of my client list.

So I’m being honest to my readers and myself, that I’ve been slacking on my diet and workouts.  This slump could be the main cause of my low energy, lack of motivation and discipline.

The one good thing about being a personal trainer though, is that I know everyone has their slumps.  I can have slumps, not workout, & gorge on fast food and desserts.

We are not perfect, even though we try so hard to be. We’re human, and life has its ups & downs.

We are not perfect, we’re human.  Life always has its ups and downs.

Having had enough of being in a “slump”, I plan to restart.  Just like when a cars battery goes dead, it needs a jumpstart to bring the car to life and start running.

So I am restarting Advocares 24 Day Jumpstart. A program that provides the most comprehensive malnutrient dietary supplement system that focuses on energy, wellness, and appetite control.  It also provides supplements to aid in cleansing a sluggish digestive system, and gives guidelines for following a precise meal plan to aide in overall outstanding core nutrition and wellness.

I also will adhere to 24 days of consistent workouts that I will share with my readers, so that they too can follow along.

What’s the purpose of sharing this?

The purpose sharing this 24 day journey with you, is it will hold me accountable. Based on my future results, I want to show those reading and following that they too can achieve feeling great.

You too can achieve feeling your personal best!!!

The rules to this jumpstart isn’t rocket science.

  • Take instructed Advocare 24 Day Jumpstart daily supplements.
  • Eliminate all sugar, dairy products, & processed foods from diet.
  • No starch/carbs in the evening, only if having done a workout before dinner.
  • Include no less than 30 minutes of exercise everyday.
  • Beverages consist only of water,  black coffee (at a bare minimum), and calming teas.
  • Absolutely no alcohol!!! (I’m lucky there, since I don’t drink!)

This may look & sound simple, but we are creatures of habit, and if you have been eating a certain way for a long time,  adhering to a strict nutrition plan may feel very challenging.  Especially if your body is addicted to sugar and certain types of foods.

We are creatures of habit.

I always throw this point to my clients.  To learn a new behavior,  you must allow time and patience for it to habituate.  Meaning for this behavior to feel like second nature like brushing your teeth.

The first two weeks may seem excruciating.  The little cravings devil will sit on your shoulder and yell loudly that, “This isn’t working!!! Just give up and eat that cookie, or go have that cocktail.”

Staying focused and determined to beat feeling like BLAH,  post 2 weeks your body will start feeling re-energized.  Withdrawals from sugar & other processed foods will start to diminish.

And why do I know this? Because I have done it before, and it worked.

But remind you we are creatures of habit, and if you can habituate healthy behaviors, you can also re-habituate previous bad ones.

In my case, this has currently happened, and I’m determined to beat this cycle.

So I’m reintroducing Advocares 24 Day Jumpstart, and will post my fitness journey with you.

Everyday is a new day and I would like to have this day be rid of lethargy, stress, and self loathing.

If you would like to join me on this bandwagon before the craving devils voices of fall & winter holidays plant themselves on your shoulder, please reach out to me for information on how to get started.

I would love to help you stay accountable, as you would be holding me accountable.

Together in groups we can sucker punch bad behaviors in the face!!!

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I will start this journey September 1st.  Reaching out to me now you shall receive Advocare 24 Day Jumpstart by that time.

Give yourself (as I’m talking to myself) the opportunity to feel confident, energized, and determined to beat all odds.

Becoming a healthier you is not a selfish act.  It is an act to prep your soul in helping others also suffering.

You can be an example to your family & friends.

All you have to do is make a choice, and follow through.

Now who’s with me?

You can be an example to your family and friends.

Reach me on my website http://www.tnttightntone.fit (leave a message on my contact tab)

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“How Can I Get Rid Of This?”

I get many questions on the daily about health and fitness.  Being a fitness professional for 13 years, I’ve heard them all.

  • “What’s the best way to eat?”
  • “Which exercises should I be doing?”
  • “How often do I need to workout?”
  • “Why am I the only one not seeing results?”

The list goes on…

These are all valid questions because the food and fitness industry is constantly changing & evolving .  Things we used to believe are considered now unhealthy or ineffective.

This can be completely frustrating!!!

The Food and Fitness Industry is consistently changing and evolving.

The one question though that always creeps in…

  • “How do I get rid of this?”

Now imagine someone pinching and grabbing specific parts on his/her body hoping to find the perfect workout or diet program that will eliminate those excess, stubborn fat areas.

It’s common that most of us want to change certain area of our own bodies. The waist, thighs, buttocks, and arms are typical places where most tend to store excess body fat.

It’s common that most of us want to change certain areas of our own bodies.

Targeting fat loss in one of these areas, also known as “spot reduction”, has been a concept highlighted in the health and fitness world for some time. Basically selling products and fitness programs aimed to help burn fat in those pesky spots.

For example, exercising the lower abdominals, (sometimes referred to as the “kangaroo pouch”) in order to get rid of that stubborn fat is spot reduction.

Spot reduction became very popular , causing many to only focus on those problem areas, rather than exercising their entire body. Leading to some major muscle imbalances.

Yet, overall fat loss, just doesn’t work that way.  Most scientific evidence supports that spot reduction is not effective, and that fat loss tends to be generated from the entire body, and not just only the body part being exercised.

Now I bring in the term, “Targeted Toning.”

This is different from spot reduction. Spot reduction, remember is most likely to be ineffective at burning fat, but targeting troublesome areas by toning the muscle underneath, can have beneficial outcomes.

We can’t choose where our bodies lose fat, but we can choose where we want to look more defined and refined.

Therefore, combining specific toning exercises with cardio workouts, is most efficient in burning fat.

Let me put it this way, toning exercises like crunches define & strengthen the upper abdominals , but doing crunches doesn’t burn many calories. You will gain more strength in your upper abs, but to have that “defined” look, you must lose overall body weight.

Cardio, whole body workouts, and a healthy diet is the proper combination when wanting to see results.

Choosing a fitness program that helps you lose fat and tone/strengthen your entire body is the way to go. 

Here are some best training methods for overall fat reduction:

  • Cardiovascular Exercise: Running, cycling, swimming, elliptical, rowing, etc.
  • HIIT (High Intensity Interval Training): Short periods of intense activity, immediately followed by recovery such as bootcamps, sprinting, boxing, plyometrics/speed/agility.
  • Whole Body Exercises: Compound exercises like burpees, squat & press, lunge & curls, burn more calories leading to more fat loss than spot reduction.
  • Combining Workouts: Combining resistance training and cardio workouts show to be more effective in losing pounds than just aiming for one body part.

Lets also not forget that working out is based only on 20% of your outcome.

Nutrition and a Healthy Diet is a whooping 70%!!!

Remember these lines…

  • “You can’t out train a bad diet.”
  • “Abs are made in the kitchen.”

These are quotes that hold true.

Bottom line:

  • Eat Well.
  • Move Often
  • Lift Something Heavy

Plain and Simple.

I will be blogging on the subject of healthy eating soon, so for now Get Moving!!!

Workout Programs

Workout Finishers

“Do you want to lose extra fat?”

“Who doesn’t?”

Workout Finishers are at the end of your weight workout, to provide a metabolic boost to your program.

Here are some finishers I use post weights that you can try for yourself. Happy HIIT-ing!!!

***Perform 1 Finisher Circuit after your weight workout. Perform 3-4 sets for each circuit***

Finisher #1:  20 calories Row Machine (all out) 2 minutes, Kettlebell Swings 20 reps, Burpees 10 reps

Finisher #2:  Rope Waves 30 sec, Box Jumps 10 reps, Medicine Ball Russian Twists 20 reps

Finisher #3:  Sled Push 30 yards, Mountain Climbers 30 sec, Forearm Plank 1 minute

Finisher #4:  Wall Balls 20 reps, Sled Pulls 20 yards, Burpees 10 reps

Finisher #5:  Sprint 1 minute, Single Arm Kettlebell Swings 10 reps/side, Bear Crawls 10-20 yards

Finisher #6: Travelling Low Lunges 30 yards, Pushup Jacks 10 reps, Forearm See Saws 30 sec

 

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It’s all in the Glutes!!!

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If you are one of my clients, you may have heard me say this line, “It’s all about the A** (aka Glutes/Butt).”

This decade in the fitness industry has significantly paid more attention to developing strong, firm glute muscles.  The Kardashian Butt Era you may say.

Who doesn’t want a backside that turns heads?

You can do cardio until your legs fall off, but you won’t build a great bum unless you do some weight training.

If you’re not sure which moves or techniques are best for building the perfect booty, this article will have you covered.

Here are the list of the best glute training techniques and exercises you can do.  Incorporate these techniques in your lower-body training regimen and you’ll be blown away by the results. A full set of glutes is in your future!

 

1.  The Squat baby!!!

Of all the tush-friendly exercises to add to your workout routine, the squat should be your top priority. The squat is a great movement for athleticism, flexibility, and can even can improve your cardiovascular system.  Squats essentially activate all areas of your lower body during a contraction.  This includes anterior & the posterior chain, while developing strength in your central nervous system (CNS)

When squatting, focus on getting low and deep.  The deeper you can squat, the more recruitment you will activate & the more time under tension you will utilize.

For the traditional squat, start with your feet shoulder width apart, toes slightly pointed outward and deep breaths before lowering yourself into the rep.

Basic Squat (click on youtube link for video example):

Here are different types of squats to add into your routines:

If you hate squats here are the most effective alternative exercises to “tone” your tush:

 

2.  Deadlifts all day!!!

The benefits of the deadlift are endless.  It is the quintessential weightlifting exercise.  Here are some examples:

  • It increases fat burning
  • Improves posture.
  • More muscles incorporated at once.
  • It’s safe (if performed correctly – have a trainer monitor, if never done before).
  • Improves grip strength.
  • Increases cardiovascular ability.
  • Prevents future injury by increasing the strength of your muscles around critical tendons and ligaments.

When performing a deadlift, bend forward at your hips while keeping your arms and the barbell close to your legs and bring your torso down to a parallel position.  Squeeze your glutes, press through your heels and return your torso to the upright position.

Basic Deadlift –   https://www.youtube.com/watch?v=IiGk8g3e41w

A list of deadlifts to try out:  (if you are new to the deadlift, please have a professional monitor to prevent any risk of injury)

 

3.  Hip Thrust Away!!!

Hip thrust are a great addition to your glute building routine & awesome for activating the upper area of the glutes. They target and stimulate a different part of the glutes over  squats.

Hip Thrust Exercise Benefits:

  • Improves glute strength, shape, and size.
  • Improves glute muscle power.
  • Helps you slay squats and deadlifts.
  • Strengthens the lower back and leg muscles.
  • Improves body posture.
  • Refines leg, ankle, knee, pelvis, and hip movements.

Start sitting with your back facing a padded bench.  Extend your hips & raise them, focus on pushing up your hips with your glutes.  Once your body is parallel in a straight line, slow the contraction down as you lower back down to the ground.  Remember to squeeze your glutes through the contraction.

Basic Hip Thrust –   https://www.youtube.com/watch?v=SEdqd1n0cvg

Here are a variation of hip thrust you can try out:

 

4.  Leg Press (High Feet Position)

In order to activate your glutes on the leg press, you will want to be ensuring a high feet position.  Having your feet higher will force your glutes to take the load. Also with lower feet position, you will be activating your quads.

The great thing about the leg press machine, is you can load up quite a lot of weight and push yourself to new PR’s (personal records) easier.

Focus on breathing throughout the contraction, have your feet at shoulder width apart, and your toes facing slightly outward.  Remember to come down low enough to feel your glutes stretch through the eccentric movement.

Basic Decline Leg Press –   https://www.youtube.com/watch?v=Aq5uxXrXq7c

 

Let’s Wrap This Up!!!

So as you can see, there is no one perfect “toning” exercise, which you need to be following to grow your glutes.  It takes variety of techniques to form and build a nice perky booty.  The most things to remember are:

  • Forget light weights & focus on the basics with proper form & correct resistance.
  • Utilize advanced training variables.
  • Be consistent week in, and week out.
  • Push yourself harder each week, strive for progress.
  • Slow down the eccentric contraction to force muscle hypertrophy.

 

 

 

 

 

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How to set up your weekly workout schedule

If you incorporate working out into your weekly schedule, you can build muscle and burn fat more quickly than you think.

But don’t be too overwhelmed with having to do the perfect workout.

Shooting for perfection in your weekly workout schedule, can cause you to procrastinate going to the gym.

It can be too mentally draining to get everything done perfectly.

If your number one goal is to improve your body composition, building muscle while keeping fat off is what you should aim for.

When conversing with members at Midtown, two of the main issues they face when scheduling their workout time is:

  1. Not knowing if they should be doing more weights or cardio.
  2. Not knowing what exercises they should be doing.

How to set up your weekly workout schedule:

Here I’ll show you how I set up my weekly workout schedule for my clients.

This includes both weights and cardio.

If you want to change your body composition, then burning fat alone is not all that your focus should be on.

Only focusing on cardio is a direct route to getting a skinny fat body.

Combining both cardio and weightlifting is the most effective way in changing your body’s structure.

  • To burn fat you do Cardio.
  • To build muscle you lift Weights.

When you consider looking at two females with the exact same mass, but one is carrying 10 lbs more muscle, the female with more muscle will have less body fat.

This is crucial that adding muscle is important in changing a woman’s physique.

Your goal with cardio is to just do enough to get results you’re looking for and no more than that. Doing too much cardio, can ruin your journey because it delays muscle gains.

Depending on how often you can get to the gym, here are some different ways to set your weekly split.

4 days a week workout:

  • Monday –  (Weights)/Chest, Triceps, Abs
  • Tuesday – (Weights)/Legs, Shoulders + HIIT Cardio (20-25 min) or Steady State Cardio (30 min most post weights)
  • Wednesday – Off Day
  • Thursday – (Weights)/Back, Biceps, Abs
  • Friday – (Weights)/Glutes, Abs + HIIT Cardio (20-25 min)
  • Saturday – Steady State Cardio (if needed for more fat loss) (30-45 min) or YOGA
  • Sunday – Off Day

3 days a week workout:

  • Monday – (Weights)/Chest, Triceps, Abs
  • Tuesday – Steady State Cardio (30-45 minutes) or HIIT Cardio (30 minutes)
  • Wednesday – (Weights)/Legs, Glutes, Shoulders
  • Thursday – Off Day
  • Friday – (Weights)/Back, Biceps, Abs
  • Saturday – Steady State Cardio (if needed for more fat loss)(30-45 min) or YOGA
  • Sunday – Off Day

2 days a week workout:

  • Monday – (Weights)/Total Body
  • Tuesday – Steady State Cardio (30-45 minutes) or HIIT Cardio (30 minutes)
  • Wednesday – Off Day
  • Thursday – (Weights)/Total Body
  • Friday – Steady State Cardio (30-45 minutes) or HIIT Cardio (30 minutes)
  • Saturday – YOGA or Steady State Cardio (30 minutes) (if needed for more fat loss)
  • Sunday – Off Day

My highest recommendation is to go no less than two days of weights, and no more than 3 days of cardio. (This also depends on how much fat you need to lose)

Another important factor in seeing results with this workout structure is Consistency!!!

You must remember your fitness journey is like running a marathon, not running sprints!!!

It takes time and effort plus good nutrition to start seeing the results on the scale.

With consistency, discipline & a positive outlook, anything can be achieved. Hang in there, and get it Made!!! – TNT TightNTone