‘Tis the season for pumpkin spice EVERYTHING! Last week I promised a pumpkin spice recipe, and I like to make good on my promises, so here it is…Pumpkin Spice Granola. The vast majority of store bought granola has tons of unnecessary sugar added to it, making what should be a healthy treat a nutritional nightmare. This recipe cuts back on that sugar but is still satisfying and delicious. Enjoy!
Ingredients
3 cups rolled oats (not quick-cooking oats)
2 cups chopped nuts (pecans, almonds, walnuts. Or whatever you have on hand)
1 cup chopped dried fruit of your choice
1/2 cup seeds (pumpkin, chia, flax, or a combination of all 3)
Preheat oven to 325 F. In a large bowl, mix together pumpkin with spices, and salt. Next, stir in nuts, fruit, seeds, and oats. Drizzle and toss with Coconut oil and honey until evenly coated.
Spread on baking sheet and bake for 45 minutes, stirring every fifteen minutes, or until golden brown.
Training Aspects Personal Training and Sports Performance:
Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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The power plate, a vibrating plate, which many assume is a gimmick! A machine that looks like a doctor scale on steroids, you stand on it and it stimulates your muscles? That’s right! The problem is not with the technology, but the way it has been used in the past. Many, think of the shake weight, “Hold this! and you’ll get a workout!”. The science behind the power plate goes much further, as well as the range of exercises that come with the power plate. Let’s go through the facts!
History of the Power Plate: Weight loss and decreased bone density
Vibration therapy can, interestingly enough, be dated back to Greece (everything dates back to Greece, amazing). This idea was first developed by the Soviet Union cosmonauts. There is minimal gravitational force in space, muscles and bones are not loaded (if you don’t use your muscles, you lose your muscles and in space you don’t use your muscles) as they normally are on earth. Cosmonauts in space lose their muscular strength very quickly (muscle atrophy). The decrease of bone density increases the risk of bone fractures, so it was not safe to stay in space for extended periods of time. As a result, they were forced to return to earth quickly. Whole body vibration true potential was uncovered by Russian scientist Vladimir Nazarov, found a successful way to combat this—so successful, in fact, that their cosmonauts were able to endure an average of 400 consecutive days in space, compared to 130 days for American astronauts. The Soviets discovered the secret of how to make gravity work for them.
The power plate and vibration technology: Force= Mass * Acceleration
Stay with me! We’ll keep it simple. There is a simple principal in training which any good trainer follows, the principal of overload. To see results you must stimulate your muscles, bones, neurological system, etc. Each workout should be a challenge! To make it a challenge you have to increase the force output from your body. Sir Issac Newton’s second law, Force=Mass * Acceleration. To increase force, you must increase mass (use heavier dumbbells, use a tighter resistant band etc.) or acceleration, which stays constant, Gravity!
Every time you use a heavier weight you’ve increased your force, but your acceleration would be unchanged. However, the power plate gives you the opportunity to change the G forces against your body to increase force! Allowing for greater mobility and overall functional performance!
Pulling it all together: vibrating, Gravity and personal training exercises
Gravity is another form of acceleration. It is the one form of acceleration we are all subject to. Gravity is what causes your muscles to develop—your muscles allow you to counter the effects of gravity, so that you can move. If the Earth had no gravity, you wouldn’t develop muscle, as we covered in the history portion. Vibration is simply adding more gravity to your body or increasing “G-forces.” for example, rebounding on a mini trampoline can range up to 3 g forces at the bottom of the jump.
The Power Plate: No other Vibration training compares
The power plate moves side to side, up and down and back and forward unlike any other Vibration technology!
If you have tried vibration technology in the past, but it was not a power plate, you have not tried effective acceleration training. The Power plate works by vibrating in three dimensions, or three planes: vertical, horizontal and sagittal (front and back). The Power Plate moves at a very high rate (25 to 50 times per second) across very small distances (two to four millimeters), so you aren’t knocked off balance, but just enough that your muscles must accommodate the stimulus.
When the Power Plate vibrates up and down, your muscle tone improves.
Left to right and front to back movements improves your balance and coordination.
The many imitators on the market usually have their machines move side to side, don’t be fooled. Without the complex motion, specifically the up and down vibration, it loses its effectiveness!
So the net result is a dramatic improvement in strength and power, flexibility, balance, tone and leanness.
Just by standing on the vibrating Power Plate, each muscle in your body reacts in a continuous flow of micro adjustments, expanding and contracting reflexively. Now imagine, instead of standing on it or holding a push up position, actually completing a full, high intensity workout! The Muscular, bone and neurological stimulation, is incomparable!
To add a few more stats to your imagination!
If you apply 30 Hertz (30 cycles per second, the standard level on the power plate) for 30 seconds, you are expanding and contracting your muscles a total of 900 times in just half a minute. This means you can train to an athlete status with 12-25 minutes of Acceleration Training, three days a week. Now expand that by completing a Training Aspects high intensity workout! Results are inevitable!
Two Must follow rules with the Power plate:
There was a facility a couple years ago which had power plates but due to some other troubles (un-related to the power plates) they were forced to close down. If you ever tried the power plates (specifically) and had a bad experience. You most likely, were following someone who had limited experience on the power plate. 2 rules to always follow:
Power Plate Rule #1:
Do Not stand straight up on it! The vibration will go straight to your head and especially if you’ve never used vibration technology, it will not be pleasant. The vibration has to go somewhere! When you stand straight, it will go through your whole body and straight for your head. SOLUTION, when standing on the power plate make sure to hold at least a 1/4 of a squat or focus the vibration into specific areas. From there you can get creative!
Power Plate Rule #2:
Do Not lay down on your back! Those are advanced exercises not for the average person. You must have a good amount of experience using the power plate and have the ability to truly control your core (most do not).
Follow those 2 rules and you will have a much better experience with the power plate.
Power Plate conclusion: The Bad, the ugly and the take away
As for all training equipment/ techniques, they go through fads. The media will hype a training style or piece of equipment for a few months even a year, then it dies out. When something new comes out/ or is brought back, it’s different! As a species, we love new and different! Except new and different is not always better. There are a few essential principals which must be analyzed to see if the new fad of the year is truly effective (we’ll save that for another article).
I’ll keep it short on this. The power plate is not a fad, nor is it the answer to all of your problems. The power plate is an extremely effective tool, to have in your belt of tricks if you are a trainer and a great piece of equipment to change up your training program to become more mobile and body capable. It has great capabilities but must be used properly!
Where can I find one?
So if you’ve made it this far in the article you are probably wondering where you can find a power plate.
The Most expensive way is get certified with the power plate, learn some anatomy and physiology and read a few muscle fitness magazines. Then buy a power plate and have your fun! Or! Buy one and get a specialized power plate personal trainer to train you at home.
Many chiropractors and physical therapy facilities have one. See if they’ll let you use it.
Your best choice: Training Aspects is certified by the makers of power plate, As well as all the other research and personal training, sports performance and fitness knowledge, they have 5 years of experience with the power plate! Get the Ultimate Training Aspects personal training and Sports performance program developed for you! Here are a few more benefits of the power plate and a specifically tailored personal training or sports performance program:
Increase blood flow
decrease appearance of cellulite
Increase body mobility capabilities
weight loss
Increased muscle tone
efficiency of workouts
Sports performance
Power Plate is Back in South Jersey: Cherry Hill, Voorhees and surrounding areas!
Training Aspects Personal Training and Sports Performance:
Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight, lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield, Voorhees, Washington Twp., Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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The summer has come and gone! The fall schedule is back. It gets darker earlier, hoodies and sweaters are finding their way out of the closets, School is back! We’re a few weeks into September, lets start New year’s resolutions early this year.
For some extra motivation and a quick start on your
weight loss, get lean and perform better goals, Training Aspects is offering:
3 -45minute Personal training sessions Only $89!
That’s almost 50% off! Have a Training Aspects personal trainer or sports performance coach develop a goal specific program that is meant for your individual needs! This way you can achieve the results you are looking for! Remember, there is no cookie cutter approach to training! Each person has a different needs even if they have the same weight loss goals. If you ahven’t been able to achieve the results you have always wanted and have worked with various personal trainers and/ or have bought tapes/ dvds created for the masses. Training Aspects personal training program is for you! Try it now!
2 -45minute Partner/ Small group training sessions only $60!
That’s right! Up to 4 people per small group session and you split the $60 across the group. If you come in with 3 people you pay a total of $15 each, for 2- 45 minute sessions! Partner or small group personal training session are a financially effective as well as goal effective way of achieving your goals. Usually it is most effective if each person has the same personal training goal, however, training sessions may have varied training experience per person.A Training Aspects personal trainer is up to the challenge! Group session benefits, besides financial, are great for the motivation within the group during small group training sessions, as well as the healthy competitive spirit that is created outside of the sessions. Each person wants to see results, as well as see the group succeed. So when you’re out you have a support buddy! If you’re looking for extra motivation and reinforcement this may be the best package for you! Make it fun, we’ll help!
We look forward to meeting with you and helping you achieve your envisioned success!
Take action… Now!
Training Aspects Personal Training and Sports Performance:
Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
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It’s getting to be that time of year again, sweaters, bonfires, pumpkin spice EVERYTHING (more on that next week) and of course SOUP! This week i’m going to give you a recipe for one of my favorite soups which is healthy, full of fiber and super easy to make! Enjoy!
Ingredients
1 teaspoon olive
1 medium onion, chopped
1 tablespoon ground cumin or chili powder (or combination)
2, 15 ounce cans low sodium black beans, drained and rinsed
2 cups chicken broth or water
salt and pepper to taste
plain greek yogurt for topping (optional)
cilantro for topping (optional)
Method
Sauté the onion in olive oil in a large pot.
After 2 minutes, add the cumin or chili powder.
Add one can of beans and broth or water.
Cook for 4-5 minutes on medium heat, stir occasionally.
Remove from heat and use a hand blender to puree ingredients or transfer to a blender and puree.
Add the second can of beans to the pot and cook over medium heat 3-4 minutes or until bubbly.
Training Aspects Personal Training and Sports Performance:
Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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Personal trainer says “Not chips! Spicy Baked Chickpeas”
If you’re craving something crunchy, salty, and spicy put down the potato chips! These baked chickpeas will satisfy your craving for something to munch on, give you an extra boost of fiber and won’t leave you with that, ‘I can’t believe I just ate that’, feeling. Experiment with different spice mixtures, or for a sweet take on this recipe bake the chickpeas plain, and while still hot mix with two teaspoons of honey and a 1/2 teaspoon of cinnamon. Enjoy!
INGREDIENTS1 15 oz. can of chickpeas (garbanzo beans) 1/2 teaspoon olive oil (that’s all you need, I swear!) 1/2 teaspoon sea salt 1 teaspoon of spice mixture (I used garlic, chili powder, cumin and hot paprika)DIRECTIONSMake sure the chickpeas are completely dry after draining and rinsing them. Otherwise they’ll end up chewy and soggy.
Preheat oven to 400°F.
Drain and rinse chickpeas in a colander. Pat dry.
Toss chickpeas in a medium sized bowl with olive oil, sea salt, and spices.
Arrange chickpeas on a baking sheet in a single layer.
Bake for approximately 30-40 minutes or until crispy. While baking, shake pan or stir chickpeas every 10 minutes to avoid burning.
Transfer to a serving bowl, or store in an airtight container for up to 2 weeks.
Training Aspects Personal Training and Sports Performance:
Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
Cherry Hill personal trainer’s Healthy Homemade Instant Oatmeal Packets
Oatmeal is yummy, and is a go to breakfast for a lot of people, but not everyone has the time to sit and wait for steel cut oats to cook on the stove at 6am when they’re running late for work. The instant oatmeal you can buy at the store usually has the second ingredient listed as sugar and even the plain instant oatmeal has added caramel coloring, which is no bueno. This recipe will give you something healthy that is also quick and easy to prepare. Add any extras you may like, but remember to keep it healthy! For my version I used reduced sugar craisins and chopped almonds and it turned out delicious!
Instant Oatmeal Base
{makes enough for 24 individual packets}
Ingredients:
9 cups old fashioned oats
3 cups quick cooking oats
2 teaspoons salt
Directions:
Preheat oven to 350 degrees. Measure 9 cups of old fashioned oats onto a large cookie sheet and toast in the oven for 10-15 minutes, stirring occasionally. While these oats are toasting, put the 3 cups of quick oats in a blender and pulse until roughly ground. Stir together both kinds of oats and salt in a large bowl.
Add any dry mix-ins you want and then either store in an airtight container or measure 1/2 cup servings into individual ziplock bags.
When you are ready to eat, just add enough hot water to reach your desired consistency {usually around 3/4 cup} and stir. Enjoy!
Recipe completed and article written by: Shannon ACSM-cpt
Training Aspects Personal Training and Sports Performance:
Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
Hey Cherry Hill! Top 3 Reasons You’re Not Losing Weight!
If you have hit a wall in your weight loss goals, here are three simple tips which may help you overcome your plateau. Doing the same workout program, depriving yourself of the same amount of Calories without a change in diet. But what is the true reason behind this enigma we call weight loss? Well you’re about to find out! We are going to break down the top three reasons for your stall in weight loss and how to finally fix it!
Weight loss problem 1 – Your Diet
I’m sure you have heard this one before, but it truly is the most important factor when it comes to weight loss. We all know that overeating is going to lead to weight gain but can under eating really lead to weight gain too? Yes! Most people think all they have to do is cut their calories down as low as possible and BAM! weight loss! Not quite. Although your body might lose some weight at first you will hit a weight loss plateau very quickly. The idea of starvation mode is not a myth. Your body’s number one goal is survival. When you begin to cut calories under your bodies basic needs, all body function slows down, yes, this means your metabolism. (follow the link to our starvation mode article)
Personal trainer’s tip to improve your diet:
Moderate calorie diets no less than 1200 calories. Eat more protein from lean meats such as chicken, turkey, fish. Increase vitamin and mineral intake with fruits and vegetables. Carbs are important even with their negative rep but it’s important to understand when and which ones! Fats in moderationwith an emphasis on healthy fats.
Weight loss problem 2 – Workout Intensity
A great workout is all based on intensity. You can go to the gym for 3 hours a day but are you really getting a good workout in? Most likely not. A lot of people think its all about time spent in the gym. Wrong. It’s more about being effective with your time and your workout. Keeping the intensity full throttle for 30 minutes straight will beat a lackluster 3 hour workout any day.
Personal trainer’s tip for workout intensity:
Supersets and circuit training. Supersets are two exercises performed back to back with no rest usually working opposite muscles groups. Circuit training is when you take several exercises and perform them back to back to back. Then take a short break and repeat for as many rounds as needed. Another great tool to increase your intensity in the gym is a personal trainer
Weight loss problem 3 – Lack of Lean Muscle Tissue
The most common myth “If you want to lose weight do a lot of cardio!“. Yes, cardio is important but your body composition (what your body is made up of ) is just as important. A person that is 5’6 at 135 lbs can look better than someone at 120 lbs. Muscle to fat ratio, cardio will help you lose weight, but it won’t help you increase lean muscle tissue (lean muscle also means defined not bulky).Lean muscle tissue will help you lose weight in the long run, the more muscle in your body, the quicker your metabolism, allowing your body for optimal Calorie burning.
Personal trainer’s tip to increase lean muscle tissue: (*not necessarily get bulky)
Strength training in combination of resistance training. This can be done in various ways including dumbbells, kettlebells, TRX, and body weight exercises. Remember! Cardio does not necessarily mean run on a tread mill. Cardio means increase your heart rate. Which makes intensity and pace (#2) very important!
Training Aspects Personal Training and Sports Performance:
Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
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The power plate, a vibrating plate, which many assume is a gimmick! A machine that looks like a doctor scale on steroids, you stand on it and it stimulates your muscles? That’s right! The problem is not with the technology, but the way it has been used in the past. Many, think of the shake weight, “Hold this! and you’ll get a workout!”. The science behind the power plate goes much further, as well as the range of exercises that come with the power plate. Let’s go through the facts!
Weight loss problem 2 – Workout Intensity
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