Fitness & Wellness

Motivate Yourself To Get Fit

Published by superadmin on June 16, 2017 | Leave a response

The human brain is wired to find the easiest method of doing something. If it weren’t, we wouldn’t have all the labor saving devices. That’s one reason it’s so hard to start and stick with a program of exercise and also one huge reason most of America could use a program. In order to achieve success, you have motivate yourself to get fit. That motivation shouldn’t be in the form of food, particularly if that was always the reward for doing good when you were a child. You need to dig deep and find the perfect motivation.

Watch active kids have fun.

I had to preface with the word active, because too often kids today tie their fun to their cell phone, I-pad or computer. Many never get out and run in the sun or play basketball or dodgeball on the playground. When active kids are playing hard, you’ll hear squeals of laughter because they’re having fun. They’re also exercising. Take a cue from these kids and find something you enjoy doing and people who you enjoy doing it with. That’s one reason group training is so effective. It’s fun and social so you’re more apt to continue.

Do it for your family.

Sure, you should always create your own goals, but that doesn’t mean your motivation can’t be your family. Whether getting into shape is a way of having more energy to play and do fun things with them, live longer and watch them grow or set a great example of what you can achieve when you set your mind to something, your family is powerful motivation.

Set a goal…and then another…and then another…and then another.

I know that’s one of the things I asked you when you signed up was your goal. It’s extremely important to have one. It challenges you to continue even when you’re ready to take a break from working out. Have several goals that lead to the ultimate “OMG, I never thought I could do it” goal. If you want to make it dramatic, choose a special event to have the unveiling of the “new” you.

I love this motivation from one of my clients. She’s meticulous in her personal care and won’t let wash her hair unless it’s at the gym or after working out at home.

Write down the reason you started working out and look at it every day. Sometimes after a week or so, people forget their reason. It’s good to have a reminder available.

Work out with a supportive group of people. That’s one reason working out at Iron Fit gets such great results. Everyone is helpful, supportive and striving to reach a goal.

Take it one day at a time. When you first start working out, don’t think of how long it will take you to get back into shape. Focus on just that workout and doing it your best. Take each day at a time.

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Foods To Eat That Build Muscle

Published by superadmin on June 2, 2017 | Leave a response

Healthy eating should be a goal for everyone, but some people want specific goals, such as losing weight or building muscle tissue. They often ask about foods to eat that build muscle, so I’ve prepared a list of some of my favorite muscle building foods that many of you have requested. One of the first on the list is lean meat. Lean meat, such as lean beef or skinless chicken shoould be a staple in your diet when muscle building is part of your program. Lean beef provides iron, zinc and vitamin B, plus high quality protein and amino acids. Skinless chicken is also good, aiding in building muscle tissue, while also lower in calories.

Dairy, such as cottage cheese, yogurt, milk and whey protein are great muscle tissue builders.

Like Little Miss Muffet, you can eat your curds and whey and grow big muscles. Curds, such as cottage cheese and whey are both milk products and contain a super rich source of amino acids necessary for building strong muscles. Unlike Miss Muffet, there will be no tuffet sitting at Iron Cross. You have to workout to add to the healthy eating if you want muscles.

Check the hen house for the next source.

Just like meat and other animal products, eggs are a good source of good protein. They contain nine essential amino acids to help build muscle tissue, choline—which is neither a vitamin or mineral, but a water soluble nutrient that helps improve liver function, is important to nerve and brain functioning, supports muscle movement, energy levels and metabolism. Eggs contain healthy fat and vitamin D. They give you the most bang for your grocery dollar if you’re budgeting and steak from grassfed beef is out of the question.

Let’s try some vegetarian options.

Beets are excellent sources of trmethylglycine—betaine, which improves liver functioning and joint repair. More recent clinical studies show it also is invaluable for increasing muscle power. Break out the borscht and build some muscle tissue. There are some very good recipes using beets that would be great additions to any meal. Oranges, canteloupe and other fruits and vegetables also provide necessary nutrients to build muscles quicker.

Try adding some brown rice to the menu. Brown rice boost the levels of GH—growth hormones. These are important to build lean muscle tissue and build strength.

Get a slow-digesting carb and protein in one with quinoa. This has growth factor-1 that builds lean muscles.

Popeye used it for building muscles and you should too. Spinach has the amino acid glutamine that plays an important role in building lean muscles.

Ezekial 4:9 bread helps build muscles in Biblical proportions. It’s name is actually taken from a Bible verse “Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself.” It contains organic sprouted grains, legumes and is a complete protein since it contains all nine amino acids.

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Ready To Transform Yourself?

Published by superadmin on May 30, 2017 | Leave a response

When you transform yourself by getting into shape, you’ll notice the difference in how you look and feel, but there are other transformations going on besides just the physical. I’ve watched hundreds of clients lose weight and look fantastic afterward, but I’ve also seen an amazing transformation in their whole outlook on life. Many have more confidence and often become more outgoing. Those who were understress look and act like a weight was lifted from their shoulders. They may lose weight and inches, but they’re gaining so much more in the process.

Shedding pounds and becoming mentally tough is part of the transformation.

Mental toughness does NOT mean you turn a blind eye to those in need. Instead, it means you learn how to power through times when you feel like quitting, but continue anyway. That’s one of the attributes our clients develop when they stick to the workout schedule and see results. Many people come in feeling like failures because they’ve dieted or started workout programs before but after a few weeks, their dedication ended. We provide the motivation to help you through that tough time. Seriously, some times all it takes is having someone you’re accountable to that makes a program successful.

Confidence increases the fitter you become.

I don’t know which plays the largest role in this occurring, the confidence that occurs because you know you look great, the confidence from achieving a goal or simply the improved posture that makes you look and ultimately feel more confident. It doesn’t matter, the results are the same. Our clients find that after a few months of working out, they feel better about themselves and are ready to take on new challenges.

You’ll be more positive.

That’s right, your attitude toward life will improve when you workout regularly. One of the reasons is that you burn off the hormones created by stress that can leave you feeling angry with a knot in the pit of your stomach. Another reason is the hormones, such as dopamine, endorphins, serotonin and oxytocin are released due to exercise. These are happy hormones that leave you feeling content.

You’ll transform your overall health when you workout regularly. One study showed that for every minute you exercise, it extends your life 7 minutes. There are many other studies showing the health benefits of working out.

Your skin will look more youthful. Exercise increases circulation and the production of antioxidants that protect the skin cells. The increased circulation brings oxygen and nutrients to all cells in the body.

You’ll have more energy, so you’ll want to be more active. You’ll look for new adventures at the end of the day because of the extra energy. That makes for more fun in your life.

You’ll transform your sex life too. Exercise makes both males and females more passionate because of the increased energy, improved appearance and better mental attitude.

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What Do You Know About Circuit Training?

Published by superadmin on May 16, 2017 | Leave a response

Circuit training isn’t a specific exercise, but rather a method of exercising. When you’re doing circuit training you move quickly through several different types of exercises or stations quickly. The types of exercises work various muscle groups, either to build strength or flexibility. There’s little time to rest between stations, so you’ll be getting a cardio workout too. One of the huge benefits of circuit training is that it adjusts easily to all levels of fitness. You set the pace for your exercise, even if you do have to move to the next station when time is called.

We’ll build your strength while burning the fat.

Circuit training is tough, but it also is one of the best ways to work the whole body, get all types of exercise and burn fat quickly. Our program was developed in San Antonio and you won’t find it anywhere else. We use this type of circuit training because it really works. You may be swinging kettlebells one minute then switch to kickboxing or pushing a tire. One thing is certain, you’ll never have time to be bored.

It’s musical chairs for fitness.

The time doing the exercise doesn’t last long and you be starting the next one. It’s super fast paced and effective. I choose the appropriate weights, number of reps and exercises to match your level of fitness. You compete with yourself for speed. You won’t get much rest between stations, but you’ll soon find your endurance will build enough you won’t need as much as when you first started.

You’ll burn calories and boost your metabolism.

HIIT—high-intensity interval training also called ciruit training, is a calorie burning inferno, but it does much more. It causes afterburn. That means for up to 48 hours after you finish your circuit training you’ll be boosting your metabolism and burning extra calories. The great part of the training is that you’ll never be stuck on the same machine or same exercise. I vary the exercises and the equipment you use. You don’t have to do the exercises in a strict order either, so there’s no waiting for a machine or equipment.

Iron Fit is not a box gym or part of a chain, so you get the personalized attention you deserve.

Since circuit training is so fast paced, you’ll achieve a lot in a short amount of time. There’s no reason to spend hours in the gym when you get good results in far less time.

I watch to insure you have the right form and technique on each exercise. Doing an exercise wrong can minimize the benefits and may even cause injury.

Once you start building muscle tissue, your body will burn more calories 24/7. That’s because muscle tissue requires more calories for maintenance than fat tissue does.

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Get Your Best Body Ever

Published by superadmin on May 2, 2017 | Leave a response

Getting the best body ever isn’t easy, but it is possible. It isn’t easy, but it isn’t impossible, especially when you have the right fitness program. At Iron Fit, we help you achieve your goal with circuit training that’s sure to get the results you want. It won’t take long before you’ll start to notice a distinct improvement with more muscle tissue and less fat. You’ll shed extra pounds quickly, while building muscles, endurance and range of motion.

The toughest part is at the first.

The toughest part is at the beginning. While you’ll notice you feel better within a few days, with energy to spare and a new determination, by the end of ten days, you’ll start to see that determination falter. It’s natural. While you have more energy, the workout never seems easier and your body looks pretty much the same. That’s why it’s so hard and it’s also why taking measurements is so important. It’s also the time you’ll be making a lifestyle change where exercise becomes part of your daily life.

Once you start shedding pounds, you’ll see results snowball.

Those first few pounds you lost will start to snowball into amazing weight loss. The Iron Fit program builds muscle tissue fast. It requires more calories to maintain that fat tissue. That means the more muscle tissue you have, the faster you’ll burn calories. It causes you to burn extra calories 24/7, so effectively, you’ll be boosting your metabolism, making weight loss even easier. The more you workout, the more muscle tissue you’ll build and the easier it is to shed those extra pounds.

While your weight may not change much at first, your measurements certainly will.

Since muscle tissue weighs more per cubic inch, you could stay the same weight and still lose a clothing size or two. That’s because muscle tissue weighs more per cubic inch than fat tissue does. It’s like comparing the containers necessary to hold a pound of feathers with one containing a pound of steel. The one containing the pound of steel will be far smaller. Your body will become your steel container, stronger, more shapely and with far less girth.

Those first few weeks will be hard but we’ll help keep you motivated. We know once you see how great circuit training works, you’ll be dedicated to continue.

Besides getting the best body ever, you’ll be boosting your energy to amazing levels. What you felt was impossible to do before will become easy.

Circuit training is never boring, you’re always doing something and there’s never any waiting.

You’ll be in and out of the gym in a hurry. That’s why busy people love circuit training. It gets fast results in less time.

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Do You Have Fitness Goals

Published by superadmin on April 29, 2017 | Leave a response

%image_alt% If you have fitness goals, you’ll find it far easier and a lot more motivating. Just deciding you’ll get into shape isn’t a goal, since you can’t measure your success or even know when you’ve reached your goals. A fitness goal is like a road map with a specific destination. You know where you start and where your trip ends, so plotting out the journey to reach it is far easier. When you weigh in and get a physical assessment when you first start, you have the starting point of your destination. Your ultimate fitness goal is your ultimate destination.

Just like a trip, you’ll have stops along the way to break up the journey.

These highlighted areas along the way to break up the long journey. In fitness goals, these are actually mini-goals. Driving across the country can seem far longer if you don’t have specific stops along the way to mark your progress. The same is true of getting fit. Having mini-goals that are easier to reach keep you motivated. That’s why tracking your progress is so important.

You’ll know when you’ve arrived at your destination when you take a trip, the same is true of fitness goals.

While you might want to create a new goal, achieving your first one is a momentous occasion. It means you’ve worked your hardest, stuck to the process and did what it takes to get your body back into shape. That goal will be different for everyone. It may be having a certain percentage of boy fat or a certain weight. Some people create a clothing size goal or use their belt notch setting to measure their progress. Whatever your ultimate goal, make it something exciting.

Don’t forget a time frame for your goal.

I like to use 12-weeks for most goals, but you can create a less aggressive goal for a month. The goal must be reasonable. So for those using the one month time frame, a huge loss in that short amount of time is far to optimistic. Make your goal a reach, make it exciting. Shedding one pound in a month certainly isn’t exciting and far less than you can expect to lose working out with our program.

When you have goals, the more ambitious they are, the harder they are to reach, but the more rewarding they are when you do. For huge weight-loss goals, adopt a healthy eating plan while you workout.

You can use health issues to measure your achievement. For instance, if you have higher blood pressure, a goal to lower it to normal could be exactly what you need. Always keep close contact with your health care provider, particularly if you’re taking medications that may need to be adjusted when you start to improve.

You’ll sleep better at night and have more energy during the day even before you reach your goal. That can help you get more work done at home and on the job, making the time at the gym even more valuable.

People will notice the difference in your body within the first 30 days. Your confidence level will soar.

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Get Stronger

Published by superadmin on April 15, 2017 | Leave a response

%image_alt% There’s a reason many people are working to get stronger. Not only does it make them look great, it makes them feel great too. Getting stronger involves working on endurance too. Not everyone that starts on the journey with a great body and crazy athletic skills. In fact, most of my clients are out of shape in the beginning and the most athletic thing they do is mow the lawn or carry full dishes to the table. They’re often scared, but still brave enough to put themselves on the line and try something new. That’s a quality I appreciate and respect.

Strength training isn’t just lifting weight.

I love circuit training to build strength. It not only is varied, it’s fun. It also provides a workout for other areas of fitness, such as endurance and flexibility. You can go as fast as you want from station to station, so you’ll always be working at your own pace. You’ll never feel left behind, since you’re only competing against your personal best.

Getting strong provides benefits for weight loss.

Not only do you burn an incredible amount of calories while you’re doing circuit training, you’ll also be building muscle tissue. Muscle tissue requires more calories for maintenance, so as you build it, your body burns more and more calories 24/7. You’ll give your metabolism a boost, making weight loss even easier to achieve. You’ll also look thinner, even if you don’t shed a pound. Muscle tissue weighs more per cubic inch than fat tissue does, so when you replace a pound of fat with a pound of muscle, you appear thinner.

If you want to be healthier, this type of training can help.

Studies show that any form of exercise can help prevent certain conditions, such as high blood pressure, diabetes, high cholesterol and even some forms of cancer. Strength training is also good to help prevent osteoporosis. In fact, one study showed that weight bearing exercise can slow it better than some medications and may even reverse it.

Always check with your health care professionals before starting any exercise program. Once you get the go ahead, make sure you alert me to your situation. I can modify the program to meet your needs.

You’ll get better results if you eat a healthy diet that includes more whole foods and fewer processed ones.

You’ll improve your energy level and be more active even when you’re not at the gym, which burns additional calories. It also gives you more energy to have fun with your family and do active things with the kids.

Your posture will improve and you’ll walk taller, not only looking more confident, but feeling more confident too. People will notice the difference.

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Ever Tried Circuit Training

Published by superadmin on April 2, 2017 | Leave a response

%image_alt% There’s a lot of talk about circuit training and with good reason. It’s a workout that will have you moving your fastest and maximize your output You’ll never feel left behind because you’ll only compete with is your own personal best. It’s a series of different activities and you set your own pace. You move from station to station at your own pace, but I encourage you to do it as fast as you can to see the most progress from your workout.

It works the whole body and provides endurance, balance and strength training.

Whether you’re pushing a giant tire, lifting dumbbells or swinging kettlebells, you’ll be building your strength and endurance and often upper body flexibility. It will work all the areas of your body, while building lean muscle tissue in the process. Even if you never shed one pound, you’ll look thinner because one cubic inch of muscle tissue weighs more than a cubic inch of fat. It’s similar to comparing the size of a container holding a pound of feathers and one holding a pound of steel. The one holding steel will be smaller, just like the outline of your body.

You’ll shed pounds fast.

Circuit training burns tons of calories, besides just building muscle tissue. You’ll shed pounds fast and if you combine it with a healthy diet, even faster. Once you build muscle tissue, weight loss will be even easier, since muscle tissue requires more calories than fat tissue does. Effectively, you’ll be boosting your metabolism and burning more 24/7. I provide a great deal of support along the way. I make sure that you know the right way to do each exercise and work with you until you do. You’ll be amazed at how much fun it can be once you get into the groove.

Circuit training is good for almost all people.

It’s especially good for those with high blood pressure, cholesterol problems or diabetes, not only because it helps you shed pounds, but it gets your body moving. Studies show that regular exercise can help lower the risks from these conditions. If you have problems with your joints, arthritis or health concerns, a;ways check with your health care professional first. If you get the okay, make sure you tell us about your condition when you first come for classes. I can modify the exercise or eliminate some of the circuits so as not to exacerbate the condition.

You’ll see results in just 12-weeks and be amazed at just how great you look.

You’ll not only look better, you’ll feel better too. You’ll be amazed at how much energy you have.

The flexibility and strength training can help you avoid injuries from doing every day tasks, which sometimes happens from turning the wrong way or lifting something awkwardly.

You’ll be so excited about the quick improvement, it will be easy to go back to the gym. It keeps you motivated because there’s quick progress.

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Don’t Let Negative Thoughts Hold You Back

Published by superadmin on December 21, 2016 | Leave a response

Negative Thoughts

If you want to get into shape, but find negative thoughts are stopping you from ever starting on the road to your goal, it’s time to change. Replace the “I can’t” with an “I can.” You may have thought you were too busy, too tired or simply couldn’t achieve the goal you wanted, but you’d be wrong. Everything is possible when you have an “I CAN” attitude. Start looking for the reasons you can get into shape rather than those reasons you can’t.

Don’t let time stand in the way of a slimmer, fitter body.

Getting fit doesn’t have to consume your entire day. It may mean making a few changes, carving out a few extra hours and being aware of your goal. Changing how you eat is one the first things on the list. You don’t have to have a special diet, just learning to eat smarter is what it takes. It can mean making substitutions, such as eating brown or wild rice instead of white rice or having healthy snacks ready for mid-morning or mid-afternoon. Stocking up on healthy foods is just as easy and quick as having snack or processed foods available. Setting aside as little as four to five hours a week for working out can make a difference in your entire life. It will clear your brain and help you work smarter so you get more done in less time, offsetting any time taken working out.

Exhaustion can be eliminated with a schedule of regular exercise.

If you’re ready to fall flat on the couch and not move after you come home from work, exercise can help eliminate that exhaustion. You’ll be amazed at how energized you feel after working out. Exercise helps burn off the hormones created by stress. Stress can make you feel exhausted. Once you start exercising, you’ll find your mind clears and you get a second wind. It increases your circulation, sending oxygen and nutrient rich blood to all parts of your body. Sure you’ll be ready for bed when that time comes, but you’ll get a good satisfying rest, not just lay there reviewing everything that happened throughout the day. Often stress, not work is the real energy robbing culprit.

No fitness goal is impossible.

Even if you’ve failed losing weight or getting back into shape in the past, it doesn’t dictate your future. Often people find that when I help them, they have a clearer picture of what they have to do to achieve their goal and work harder than they might on their own. I help you set realistic goals, create a plan to achieve those goals and provide you with motivation along the way.

You’ll achieve your goals faster when you work with a trainer. When my clients see the progress, they’re more determined to stay on track to reach their next goal.

An “I can” attitude and mental toughness, the ability to stick to a goal long after others might have given up, are all learned through training. Not only are they valid for weight loss and fitness, they help in every area of your life.

You’ll walk taller thanks to better posture. That gives you a presence and makes others look at you differently. You’ll probably find you get more respect and advancements at work.

You’ll feel fantastic and improve your overall health. Eating healthy and regular exercise can help you avoid serious conditions, such as high blood pressure and diabetes, but also build your immune system to prevent less serious ones, such as the flu or colds.

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Benefits Of 10% Weight Loss

Published by superadmin on December 14, 2016 | Leave a response

It may not seem like much, but as little as a 10% weight loss can make a huge difference in both your overall health and appearance. It offers some huge health benefits, such as lowered blood pressure and cholesterol, while also reducing the risk of diabetes or helping to control it if you already have it. Unless they’ve had a huge health scare, most people aren’t motivated by health reasons. They want to look better or have more energy. Shedding that ten percent can make that happen.

You’ll be building your energy level, while building your muscles.

The body is amazing. It’s one tough self-healing machine that lasts a long time if you give it the right fuel and keep it well oiled. By well oiled, I mean work out to improve your circulation and get oxygen and nutrients to all parts of the body. Unlike other machines, the body doesn’t wear out, instead, it rusts out from lack of use. The more you workout, the more energy you seem to have. Of course, you have to know the right way to do all the moves while you’re exercising. That’s why I pay special attention to every client’s form. Doing any exercise incorrectly can cause injury or minimize the benefits.

Combining a healthy diet and regular exercise does more than help you shed pounds.

Losing weight is important, but so is losing inches. When you workout it helps build muscle tissue, which weighs more per cubic inch than fat tissue does. Just like comparing a pound of feathers to a pound of lead, the container holding the lead would be much smaller. When you build muscle tissue, your body will look slimmer, even if you never shed a single pound. Now consider how you’ll look when you build muscle tissue and shed 10 per cent of your body weight. Having more muscle tissue also helps boost your metabolism, since muscle tissue burns more calories than fat tissue does. You’ll burn extra calories even when you’re not working out.

You’ll have more energy when you shed extra pounds and gain muscle.

You’ll be lighter on your feet both literally and figuratively. Imagine carrying around a 15, 16 or 20 pound weight all day. It can get pretty tiring. Not only will you be shedding the extra weight that makes you tired, you’ll be building more energy. Exercise builds stamina, as well as strength and flexibility. It’s one reason I continually up the ante and make your exercise program harder the fitter you become. Your body is capable of doing more.

You’ll improve your libido when you workout. It’s one of the huge benefits. Not only does exercise help you in the bedroom, shedding pounds improves your self-esteem, making romance even more desirable.

You’ll build your confidence as you shed weight. Just working on weight loss and starting an exercise program can give your confidence a boost. Once you start seeing results you can imagine how great you’ll feel about yourself.

10 percent weight loss may only be a start on your overall goal, but it’s a great start. It’s an achievable goal that looks realistic. The more you believe in your goal, the easier it is to achieve it.

While you’re shedding the extra pounds, you’ll learn how to eat healthier. Eating healthy means never having to diet again.

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