Eat healthier and lose weight and body fat

5 Personal training salad bar don’ts

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Lose weight at the salad bar:

Summer is coming!  By now, your new year’s resolution is either a great success…or something you’d rather not talk about.  However, if you are looking into this last month as a time to quickly lose weight, let’s try to make it productive.  Many of my clients, when I start with them, tell me they eat salad.  The problem lies in what is in the salad.  If you go to a salad bar or a salad café, here are five toppings to keep away from to help you reach your goal.

Eat healthier and lose weight and body fat

Salad bar don’t #1

Sun-dried tomatoes: “But Kirill, they are just tomatoes, except dried!”  Unlike fresh tomatoes, sun-dried tomatoes are often covered in oil, salt, and  worst of all, preservatives.  From many of my past articles, I am not one to count calories (or to tell anyone else to either).  However, as a comparison, one cup of sun-dried tomatoes overflowing in oil contains 234 Calories and 15 g of fat (and not the good kind either).  Fresh tomatoes, on the other hand, have 32 Calories and no fat whatsoever.

Salad bar don’t #2

Tuna salad, macaroni salad, or any other _____ salad, is not approved.  Saying that it’s a salad does not make it healthy.  Salad means a mix of ingredients.  Stay away from the heavy mayo or sour cream salads. You’re just clogging yourself with unneeded fat.

Salad bar don’t #3

Shredded cheese.  While it doesn’t seem like much, one serving can have just as much fat as a pack of fries from your least favorite greasy fast-food restaurant.  Stick to a more lean type of cheese for your salads.  Provolone, even feta in small amounts will give you the flavor needed if you’re a cheese lover.

Salad bar don’t #4

Shredded Bacon.  Bacon on its own is never the best choice, and the shredded version is even more pernicious.  Most shredded bacon brands don’t actually contain bacon in the shredded bacon.  Yes, that makes it worse.  Instead of bacon, use fresh turkey!

Salad bar don’t #5

Dressing!  Ranch, caesar, blue cheese, and any other thick dressings may be delicious but they are not nutritious!  Use a vinaigrette if possible.  If you can’t get around the love for thicker dressings (I assure you that you can), then I will post a dressing made from a Greek yogurt base, which is not only delicious but nutritious ;).

There’s always an alternative choice, but you need to find what works for you. chip away at your goals  instead of trying to tackle them all at once.

Kirill Vaks
BA, CSCS, ACSM-cpt, NFPT-sns
 Performance and Fitness specialist

 

 

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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

Personal Trainer for body fat loss and weight loss needs

7 personal training Myths continued

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7 Personal training myths continued

The final 3 of the 7 personal  training myths, continued, from last week’s 7 Myths reviewed!

Personal Training Myth #5

Personal training with Training aaspects best personal trainers near youMale and female training regimens should differ. Myth.  The overall goal may be different between men and women; however, the one variable that does not change between males and females is the principle of overload.  The five main components of fitness for the average person are: cardiovascular (increasing your heart rate), muscular strength (being able to pick something up heavy), muscular endurance (the ability to do a lot of repetitions without getting tired), flexibility (range of motion) and finally, body composition (the amount of fat compared to muscle in your body).  Women usually stick to cardio, since that “burns calories” and if they do use weights, they use between 2-5lb weights.  Ladies, I am going to speak to you directly on this one—there is not enough testosterone in your body to bulk up (if there is, something else is going on). Pick a weight that you can do 12-15 repetitions with and is challenging for three or four sets, but with which you can complete your sets with some challenge. Guys, doing pilates or other flexibility training will not pose harm to your manhood. Strength training is very important, but as stated earlier, that is only one component of fitness. Increase the amount of core and flexibility training you do and I guarantee your strength will increase, since core strength goes hand in hand with strength training.

Personal training Myth #6

The idea that weight belts, knee braces, wrist supporters, and other training accessories are needed.  This is a pure myth.  99% of the population should not be using any of the aforementioned accessories.  If you’re a beginner, do not worry about looking like one.  Just come into the gym wearing comfortable workout clothing, meaning no jeans or nice, button-down shirts and simply work out.  If you need help, then ask for help, but make sure toPersonal training for the beginner  consult a professional—not just a person in the gym that looks like “they know what they’re doing.”  Buying workout gloves or any other accessories does not make you look like you know what you’re doing.  Used incorrectly, they will only make you more prone to injury.  I promise you, either people will not know that you’re a beginner, or they’ll know you’re a beginner regardless of the amount of extra accessories you wear.  For those who are at an intermediate level or more advanced than that, did you ever hear the quote “if you don’t use it, you lose it”?  When you begin relying on a weight belt, straps, wrist support, knee braces, or even gloves, though you can isolate further into the larger muscle groups, you are weakening your smaller muscle groups.  For the intermediates, a simpler rule of thumb is simply not to use these accessories.  If you’re advanced and use these accessories anyway, make sure to do a few sets of the same exercise without the accessory.  (Contact me for further clarification)

Personal training myth #7

The myth that nutrition labels contain all the vital information.  Calories, grams of fat, grams of sugar…all of that isn’t important as what order the ingredients are listed in.  Look at the ingredients, and if there is any type of sugar or any other unneeded ingredients as one of the first four ingredients, then put the product down.  The food you buy lists the ingredients from most used to least used.  Do not clog your system up with unneeded preservatives.
Commercials, media, and blogs (except this one 😉 ) often have ulterior motives. Skip through the hype, and if needed contact a professional (yes, Training Aspects is approved).

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns  

weight loss and healthy habits for athletic and personal performance.

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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

Training Aspects Voorhees Cherry Hill Marlton Personal Trainer

7 Training Myths further reviewed

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7 personal training myths: 

 

Personal training myth #1 

“I don’t like my arms.  Therefore, if I do arm exercises, my arms will become lean.” It makes sense, just like A+B= C. Unless, A+B=C only assuming D, given E, with F > 0.  The point is if you don’t take everything necessary into account, you won’t see your expected result.   Math analogy aside, this is what I normally hear about training.  Spot training— sculpting a specific area such as the arms, only works if you have already burned all the fat needed to see muscle. Work your large muscle groups and increase your lean muscle tissue.  This will help you accomplish the prerequisite of burning the fat to then begin sculpting.

Training Aspects Voorhees Cherry Hill Marlton Personal Trainer

Personal training myth #2

Counting calories will help me lose wei—stop!  Pretend you just woke up and you see two trays of food looking at you (wouldn’t it be nice?). Tray one: two chocolate-frosted donuts (Yum!).  Tray two: 3 egg whites, a slice of whole wheat toast, greek yogurt with berries, tomatoes and hot tea (delicious and healthy!).  Now, if I was to ask you which one has more calories, what would you say?  One tray has a variety of foods on it.  The other has a specific food.  If your answer was tray one, you are incorrect.  If your answer was tray two, you also are incorrect.  They possess the same amount of calories.  The difference is that you receive an assortment of valuable, energy packed nutrients as opposed to the insulin spike and crash nutrients.  Note , that “calories in Vs. calories out” is not a myth.  However, as in the first example, there are a number of factors that are overlooked.  Control your portion sizes and analyze how much nutritional value you receive from the food you eat.

Personal training myth #3

Eating healthy is too expensive, plus, it doesn’t taste good!  Let’s do this one in a few parts. “’Eating healthy’, and ‘is too expensive’”.  You do not need to buy all organic food (also, just because it’s organic does not make it healthy). Do the best you can within your budget.  Secondly, eating healthy does not have to taste like cardboard and wood chips. You can still eat lasagna, just with a few ingredients substituted, and yes, it still tastes great.

Personal Training myth #4

Training Aspects Voorhees Cherry Hill Marlton Personal TrainerStop eating before 6pm.  This is another myth which was only half analyzed when it was established.  To lose weight, usually, you want to speed up your metabolism, right? However, if you stop eating at 6 pm, don’t go to sleep until 11 pm and you wake up at 6am but don’t eat until 7 am, you are going over 12 hours without eating. The point to this myth was to stop people from midnight snacking, which is all well and good.  The problem is many people go to sleep at different times.  If  the no food past 6 pm works for you, then adjust and evolve it.  Limit yourself to small portions of lean protein sources, nuts, seeds, and vegetables after 6.

Next week we will unveil the last 3 of the 7 myths.

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns  

 

Training Aspects the weight loss, fitness and performance personal trainer facility of the best.

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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

weight loss and healthy habits for athletic and personal performance.

Metabolism: Speed up

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Speed up your metabolism

Weight loss is synonymous with metabolism.  One of the first complaints, when starting a weight-loss regimen, is that of a slow Speed up your metabolism and lose body fat!metabolism.  The truth is that in most cases, metabolism largely depends on a person’s size, as more of a person requires a faster metabolism to sustain.  This article will focus on speeding up metabolism through both nutrition and fitness.

Nutrition: 

Metabolism is like a fire.  Put too much wood in the fire and the fire will be overtaken and die out. Too little wood will simply burn too quickly, resulting in the fire similarly dying out. However, a controlled amount of wood will burn beautifully.  It’s a great analogy.  This is a very basic explanation of metabolism.  A body fed on a regimented schedule will increase its efficiency in breaking food down, thereby leading to a faster metabolism.  To help this process, eat smaller meals, but add snacks between meals.  The snacks should all have a carbohydrate, a protein, and a fat in them.

Fitness:

weight loss tips

From the fitness perspective, build lean muscle in order to speed up metabolism.  A common mistake people make is to skimp on resistance training in favor of all cardio, and this habit should change.  Cardio is important for the body; however, it should not be the sole source of exercise.  Cardio does not overload muscles, and therefore it does not increase lean muscle tissue in the body.  Remember the more muscle in the body, the faster the metabolism.  The reason for this is that muscle needs more energy to sustain itself.  Cardio can be incorporated in unison with resistance training—the two need not be separate.  A good way to accomplish this is with an upper-body exercise followed by a lower-body one.  Another example would be doing high knees in place and then performing a squat with a shoulder press.  Keep in mind that increasing lean muscle tissue doesn’t mean looking like the Incredible Hulk.  One can build lean muscle without bulking up.

Final thought:

Healthy daily habits

It’s important to understand what happens inside your body, at least at a basic level, no matter the goal you try to achieve.  While there has been plenty of research released, some of it is insufficient, some outdated, and the rest blown out of proportion and out of context.  A basic understanding will allow you to separate the effective from the fictional.

 

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns  

 

 

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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

carbs for weight loss and fat burning

Fats, Proteins, Carbs: Macro-nutrient Density

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Macro-nutrient density

Now that we’re building a healthy mind set, it’s important to have at least a basic understanding of what’s good and what’s better left at the store.

Macro-nutrients: Macro-nutrients are nutrients which fuel the body. The main three are carbohydrates, proteins and fats.

carbs for weight loss and fat burning
2 Types of Carbohydrates:

  1. Simple- need little if any digestion (meaning easily stored), examples would be “fat free” processed foods, jellies, candy, sweetened cereal, wonder bread.
  2. Complex- are chains needed to be broken down/digested. The longer it takes to break down the chain, the better (meaning if you’re inactive, it won’t store as quickly). Examples of complex carbohydrates: whole wheat spaghetti, whole wheat bread (3g of fiber or more), brown rice, vegetables, etc.

Key Points ( Carbs are not bad!)

  1. The body’s preferred energy source. Allowing muscular movement, concentration, focus and so on.
  2.  In conjunction with proteins, they are used in the formation of antibodies and in the formation and maintenance of cartilage and bones.
  3. When an overload of sugar is in the blood the hormone, insulin is sent to move the sugar to the muscle , liver or if the two are full then to fat.
  4. Fiber is considered under the carb category, however it yields no calories.
  5. Each gram of a carbohydrate equals 4kcals. 1g=4kcals

 

The Takeaway:

Carbohydrates are meant to keep the body running efficiently as well as effectively. The problem occurs when people who live a sedentary lifestyle take in simple carbs throughout the day, and the body basically sends all the energy straight to storage (fat), due to their inactivity. Solution: if you are inactive, carbohydrates are not the bad guy, it’s the choice usually made that is.  Switch to your favorite vegetable, fruits, nuts, seeds.  When eating, stick to a whole wheat product (not  wheat product) for a list of the good and bad email us.

For athletes or people who are active, it is very important to have sugar post workout, however that is a topic we will cover in a future article (The importance of sugar post workout!)

protein bars make them yourself

The very popular diet nutrient. In every gym, whether the goal is to gain or lose weight, people take protein in extreme amounts. They believe this will allow the muscles to grow and/or lose fat. Proteins are important but should not be 90% of your eating regimen ( example: High protein diets)

Complete vs. Non-complete proteins:

  • Proteins are made up of amino acids. There are 9 Essential amino acids (body cannot produce these). 11 non-essential (your body can produce these on its own). 20 total.
  • A complete protein has all 9 essential amino acids, example, yogurt, eggs, fish, meat, poultry etc.
  • A non-complete protein is missing one or more of the essential amino acids, examples, beans, pasta, rice, peanuts (including peanut butter)

Key points:

  1. Allow the rebuilding of muscle
  2. They allow synthesis and make up of hormones, enzymes, antibodies as well as other key roles in production and development
  3. To find how much protein you need in a day follow the formula below

        Your weight in Kilograms (Divide pounds by 2.2, that will give you your kg weight)
example:  160lbs/2.2= 73kg

        When you get your kg weight multiply by .8-1g/kg if you are the avg. person. (athletes can range between 1.2-2g)

73kg x .8= 58g

  1. For each gram of a protein equals 4kcals. 1g=4kcals


The Takeaway:

Protein plays a huge role in our ability to sustain life; however, this does not mean that you should try to live off of protein. One of protein’s weakest roles is the ability to efficiently produce energy for the body (can’t be good at everything). An extended amount of time of increased protein intake forcing your body to break protein down for energy can cause other serious effects.

Fats:lose wieght and burn body fat

One of my favorites, as mentioned in a previous article, eating fats doesn’t make you fat! However, eating too much bad fat can make you fat (but that’s with anything).

Types of fats:

Saturated – Over consumption can elevate blood cholesterol levels, especially LDL (the bad cholesterol). Typically saturated fat is found mostly in animal fats and tropical oils. They are solid at room temperature.

Unsaturated– Sticking to the basics, we will keep mono- unsaturated and poly unsaturated together as just unsaturated. Studies have shown unsaturated fats can help increase HDL (good cholesterol). Unsaturated fats typically come from plant sources. As with everything, too much of a good thing can be bad, make sure to still limit your fat intake to about 20-25 % of your diet.

Trans– This one is interesting because it is not a natural fat. We (humans) actually created Trans Fats (“YaY”), the chemical process is called hydrogenation. This is where a mostly unsaturated fat is “hydrogenated” to make it more saturated and thus more solid at room temperature (imagine that in your intestines).

Key points:

  1. After 30 minutes of activity, carbohydrate stores are exhausted and the body must turn to its reserves of fat for energy.
  2.  Other bodily functions of stored lipids include insulation and formation of a protective cushion for the skeleton and internal tissues and organs.
  3. Fat is needed for the absorption of several nutrients, including vitamins D, E, A, and K. These vitamins are known as fat soluble vitamins.
  4. Each gram of fat equals 9kcals. 1g=9kcals
  5. Though you get more energy in a gram of fat, it takes the body a longer time to use it as energy and that is why carbs are the preferred energy source of the body.

The Takeaway:

Fats are an important part of a nutrition regimen and they allow various functions to happen in the body. From absorption, organ protection, insulation to energy production when glycogen (muscles’ stored energy) stores are running low, fats help keep the body running in an organized fashion.

In summary:

To keep your body strong mentally, physically, and internally, you must ingest all three macronutrients. They all play an important role in the body. Instead of getting rid of one of them due to hype for a month and then going back to your old ways, make a change of which ones you ingest and how often. All your goals will be achieved, but rushing them is not the way to overcome this particular obstacle.
weight loss and healthy habits for athletic and personal performance.

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns  

 

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Take action… Now! 

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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

Training Aspects personal training, Nutrition, Sports performance and goal setting.

Eat with Purpose:4 steps to fitness success

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4 steps to Success weight loss success

healthy habits for successRight now, we’re developing a healthy fitness mindset.  You wrote down three days of everything that you have ingested (food and liquid, even that little tootsie roll that you may have forgotten).  You have a good idea of what changes you have made and have stuck to them with no problem.  Give it 21 days to create the habit; if that’s not enough, go longer!  The point is to replace the old unhealthy habits with new, healthy and realistic habits.  Now, if you’ve had any trouble adjusting your nutrition regimen, these four steps will help.

Personal trainer step#1:

Increase water consumption: The first one which honestly is the easiest for some and extremely hard for others is drinking more fluid throughout the day. The preferred liquid of choice is water. Water comprises about three quarters of the human mass and plays a major role in the composition of every cell.  Inadequate water consumption can reduce protein synthesis, which in turn will slow your metabolism down.  Without naming anything else, you can see how just adding more water into your diet can help your body be more effective and is always the first step to changing a diet. If you are not a big water drinker, you can add lemon or a fruit of your choice, drink teas (preferably without caffeine or  added sugar!) or Emergence packets for flavor. Final note on this topic, try to stay away from any type of soda, diet or regular. (Training Aspects Weight loss)

Personal trainer step#2:

Decrease added sugar:  I don’t like kcal counting!  I don’t feel like it’s something most people like to do either.  I assume most wouldn’t like to count added sugar.  However, go back to your journal and look up what you ate and check the nutrition facts on it.  Popular iced tea drinks (Snapple, Arizona), soda, and plenty of others have 45grams (if not more) of added sugar in a full bottle (check the serving size).  Count up the amount of sugar you are taking in daily and try to cut that down by at least 1/3rd.  Even with your coffee/tea, if you can use one packet of sugar instead of two or three, that can make a difference.  Try to stick to yogurts with less than 16grams of sugar.  They will still taste good. (Decrease body fat)

Personal trainer step #3:

Decrease fried foods: There really isn’t much more to say on this topic.  If you’re eating chicken, turkey fish, whatever else, bake it, grill it, or even broil it (Foreman grill—cheap and easy) but do not fry it!  You do not need it and I promise you that your body doesn’t, either. (Increase muscle tone)

Personal trainer step #4:

Increase fiber intake: This is another step that will go a long way.  On average, it’s important to have between 25-35g of fiber a day (women on the lower end and men on the higher end of those numbers). Besides making sure you go regularly, fiber regulates your blood sugar, improves G.I. health and function, can help prevent colon cancer, and help lower bad cholesterol (LDL).  Fiber is mostly found in complex carbohydrates (fruits, vegetables brown rice etc.), nuts, beans, seeds. You can also add fiber to your food, for example, Metamucil. (Become a more lean you!)

Most people I begin working with, can add at least 2 of these if not all of them without needing too much willpower.  Keeping in mind that you are still developing a healthy nutritional lifestyle, each person is unique, so adding any of these will help you in your journey to success!

Quote of the week:

 “Time spent wishing is time wasted!”

Training Aspects personal training, Nutrition, Sports performance and goal setting.

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns  

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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

healthy habits for success

Eat with purpose: We’re all addicts

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Diets are not the answer

So if the popular diets are not the answer, what should I do, Mr. personal trainer!?

Honestly, diets are never the answer. This Fitness specialist believes in the Training Aspects’ way of making habits stick:

“An extreme change lasts a month, a lifestyle change lasts a lifetime.”

The majority of people who begin an extreme diet don’t last more than a month. At some point they’ll lapse.  Once they lapse, a relapse is statistically probable in their near future. It sounds like I’m talking about drugs, not food, right?

That’s the part that needs to be understood. We have become food addicts, and we need to find a way to get out of our old habits. If we could all be placed on an island where there was no over-portioned, chemically and hormonally induced food, made with a high sugar content and highly-saturated fats or even worse—fats that are actually man-made (trans fats), then the addiction can be overcome.

However, in the society we live in, there is no hiding. Shows like “The Biggest Loser” bring great motivation to people to lose weight. However, they also bring great failure to the people watching these shows. What’s not highlighted is how the people are on an island where all their actions are controlled through a strict schedule. This is why the majority of the people on the show fall back into their old habits and gain the weight back if not more. It’s important to understand this must become a lifestyle change, not just a temporary diet.

So what’s the solution, Personal trainer?

Rob Jost Personal Trainer and sports performance specialistAs human beings have done since the beginning of time, adapt and survive.  Write down everything you eat and drink for three days straight (do not change your diet for these three days, be honest and keep to what you would eat on a regular week). When you see what you’ve written down, I’m sure you can find a few things you wouldn’t mind living without, or at least making a healthier choice. If needed, consult with a nutritionist (me).

With just a few small changes and the addition of a fitness regimen (even ten to fifteen minutes three to four times a week), you will begin to act healthier which usually makes you think healthier. Once you begin thinking healthier, then you can begin adding more changes that you’ll be comfortable sticking with.

One of the biggest mistakes is making drastic changes right from the beginning.  It takes 21 days to create a habit, so for those first 21 days, start by acting healthier. Some examples could be cutting down sugar packets in your coffee down to one from two or three, eating grilled chicken instead of fried chicken, not eating creamy dressings (ranch, Caesar) and instead having the fat free version.  An even better choice would be balsamic vinaigrette.

The first change may not bring you significant results, but the point is to build a healthy mindset.  After the first month or so of only doing the bare minimum but sticking to it, you’ve made it through the first two steps.  Even if you don’t see a difference in your physical appearance, you’ve built a strong foundation and now you build from there.  No matter how small or big the adjustments you’ve made, be proud of starting the process of becoming healthier. If you need a pat on the back, send me an email with how the first month has been and I will send you words of encouragement (I mean it! I want to hear from you!)

Kirill Vaks Training Aspects Personal TrainerThis process can be very different for each individual.  If you have no experience with fitness and nutrition, it may take you a few months.  If you do have some or a lot of experience in the fitness and nutrition realm, it may only take you a month. The key is to build that healthy foundation. Don’t force it.  Everyone wants to see results as quickly as possible but without a proper setup, you set yourself up for failure. Break the goal down into small chunks, and enjoy the ride.

Now that we know the true issue, that we’re addicts, and we can plan to overcome our addiction, all we need is to act on our plan.  Next week we will get into the third part of eating with purpose, which will cover what changes you can make according to nutrition density.

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns  

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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

Training Aspects Personal training and Sport performance with hockey focus

Eat with purpose:Get thin quick myths

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Myths of getting thin quick

Today’s Methodologies: THE “GET THIN QUICK SCHEMES”

“Let’s get rid of Carbs”:

Personal trainer’s feedback: If you need to focus, have effective workouts, want to burn fat instead of muscle, lose inches and so on. This may not work very well.

Training Aspects Personal training and Sport performance with hockey focus

“Eat 500 Calories (Kcal) & Tread Mill”:

Personal trainer’s feedback:  It’s the best way to lose mostly muscle, slow down your metabolism, increase body fat, and statistically, eating disorder here you come. (Yikes!) But at least you’ll lose some weight through muscle loss (..yes, sarcasm).

“If I Stop Eating Fat… I Won’t Get Fat! Brilliant!”

Personal trainer’s feedback: This one is my favorite, only because it does makes sense. If you have extra fat and you stop eating fat, You’ll stop getting fat! Unfortunately, getting rid of all fat is actually not the cure. Fats are actually important. (Touch on this later)

So there’s the prep. I’m here to provide you with the tools and knowledge to help you build your own, custom Ferrari! Training Aspects’ credo: “Move – Look – Feel, As You’ve Always Desired”

Now that I’ve told you what doesn’t work. What should you do?? We’ll find out next week, in part 2 of Eat with purpose: we’re all addicts.  Have a Great week!

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns

 Special thanks to Shanks for creative input.

 

Take action… Now! 

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  • This field is for validation purposes and should be left unchanged.
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

New year new me, get fitness and health results. Goal setting for for body fat and weight loss needs.

New year’s Phenomenon: 3 steps to staying discipline

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3 Steps to accomplishing your New year’s Resolution

Training Aspects Personal training, Boxing, Get results, nutrition and hcThe fitness Industry’s most popular time! You sign up for that gym membership and promise yourself that when January 1st comes around you’ll be up at 5am, at the gym by 6 and off to work by 7:15. For the veterans, “Why is this place so packed?… I can’t even get my favorite treadmill!” for the newbies “I feel great! I can definitely do this every day!” Until the first day something comes up and a day is missed. The next week you miss two days. Finally a month has gone by and you end up going every other Monday due to your weekend guilt. If you believed you were the only one, I promise you, I hear the same story from everyone I meet with. In this article we will talk about three common issues I have found with people not accomplishing their new year’s resolutions. Before we begin, please read this with an “I can do it” mind frame. Nothing worth having comes easy. There will always be obstacles; you just need to find a way to overcome them.

Find personal trainer #1: Qualified Guidance:

Whether your goal is to lose weight, gain weight, decrease body fat, increase lean muscle tissue, run 5 miles, or whatever else, get the appropriate plan! With all due respect, reading fitness magazines, watching the biggest loser, youtube, or even your experiences in high school/college are not the way to achieve your goal. An effective training plan needs to be tailored specifically to your goal. The requirements for Losing body fat/weight and getting “cut” are very different. Put your pride aside and go see a qualified physical trainer!

Ask around, do your research! Make sure the trainer has the appropriate education, updated certification(s) (CSCS, ACSM, NASM, NSCA), make sure you feel that the person  actually wants to sincerely help you (not just make money) and the two of you are looking to achieve the same goal. For this reason, I usually suggest going to a small studio where the owner of the studio actually worries about the quality, results, and passion of their trainers (also important to make sure the owner is a trainer first and a businessman second.) Training can be expensive but depending on your personality 1-3 months should be enough time to cut loose from your trainer and have a program written up for you to do independently (still possibly meeting once or twice a month to make sure your still on track). It’s an investment in your health! So maybe for that month you need to be more disciplined with your finances, go grocery shopping instead of going out to eat 1-3 times a day. Sit down with the trainer and figure out how the two of you can make it work!

Find personal trainer #2:Specific to broad

New years resolution 2024 personal training

 Whenever I hold seminars on training and nutrition, I always begin with the Training Aspects’ credo “an extreme change lasts a month, a lifestyle change lasts a lifetime!” When setting goals, it is always important to challenge yourself; however, setting unrealistic goals/expectations is, always, the best way to fail. When setting your goal, don’t just write “I want to lose weight.”  Make your goal as specific as possible. I want to lose 20lbs, decrease my body fat by 6%, and fit into my “skinny jeans” or fit into my old high school football jacket. Be specific! Once you narrow down exactly what your goal is, figure out smaller goals, milestones, to make sure you’re on track. Milestones not only keep you on track but keep you motivated, whenever you reach a milestone you celebrate (preferably without cake or drinks). Make the journey as enjoyable as the final goal!

Find personal trainer #3: Don’t wait Just do it.. NOW!

          Right after Thanksgiving is when the fitness industry really becomes popular . People will buy fitness memberships, fitness equipment, personal training sessions but hold off until January 1st. Don’t get me wrong, I get it. Cookies, cake, and all those other goodies are readily available… everywhere! There will always be something tempting and if you can get through one holiday season without it you’ll achieve your final goal and then you can maintain. Meaning you can include have cheat days (its worth it!). Nike’s famous slogan “Just do it”, so simple yet brilliant. If you’re one of those people that still waits, Pat Croce in his book “I feel great and you will too” says “Just do it… NOW!” How many times have you said or heard a friend say “That’s it! This weekend is my last weekend of messing around! Monday, I’m starting fresh. No more sugar, no more fried foods, no more of anything bad!” When something is important to you don’t procrastinate, Make it a priority and start that second.

… Now stop reading and get to work!

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns  

 

Take action… Now! 

  •   
  • This field is for validation purposes and should be left unchanged.
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, Sewell, Voorhees, 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