Zinc: Essential in creation of enzymes and hormones, synthesis of protein, control of cholesterol, prevention of arterial-sclerosis, cure of cuts, and an ingredient of insulin.
Deficiencies: Can cause problems with reproductive functions, irregular development of taste organs, growth of the prostate gland, and cancer.
Manganese: Essential for synthesis of carbohydrates and protein, absorption of fat, blood growth, antibiotic by enzymes, and assists in vitamin utilization.
Deficiencies: Can cause growth disorders, arterial sclerosis, and rises in blood sugar.
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
https://trainingaspects.com/wp-content/uploads/2013/11/pexels-anna-shvets-3683040-scaled.jpg15001000Training Aspectshttps://trainingaspects.com/wp-content/uploads/2014/02/TA-Logo-White-Background-larger-min-300x120.pngTraining Aspects2013-11-14 11:25:302024-01-20 21:56:05Cherry Hill Personal Trainer Addresses the Importance of Mineral Consumption: Zinc and Manganese
Healthy eating, on a budget, is possible. It just takes a game plan and a bit of creativity. In this article, we’re going to discuss some tips on how to keep your meals healthy, nutritious and budget friendly.
Budget Friendly Tip #1: Go in with a plan
When food shopping, go to the store with a plan of action and stick to it! Never go to the store hungry, this will make you more susceptible to the lure of the snack foods that will take money away from your healthy eating options. Check the circulars before you head to the store, look for discounts on fruits and veggies and then build your meal plans around what you can get the best offer on.
Budget Friendly Tip #2: Buy Seasonal and Avoid the Exotic
If you buy fruits and vegetables that are in season they are likely to be more budget friendly than their non-seasonal friends. In the winter squash, broccoli, endive, sweet potatoes and cabbage are in season, to name a few. Winter fruits include pears, clementines and grapefruit. Save the exotic fruits for special occasions, as these are usually much higher in price since they are shipped in from where they are grown.
Budget Friendly Tip #3: Meatless Mondays
Lean meat, such as chicken, is a fantastic protein, but can also be on the expensive side especially if you are buying organic. Legumes and grains, mixed, can be a fantastic source of protein and will leave you with some extra cash in your wallet. Quinoa is a complete protein, is easy to make and matches well with a vegetable stirfry. A three bean chili is a great winter warmer that is delicious, meatless, and will satisfy even the biggest meat eater.
Budget Friendly Tip #4: Leftovers are your Friends
When you’re cooking, think about what you can make that will allow enough for leftovers for lunches for the week. If you’re craving soup, make a large batch. Put the remaining into individual containers and take it to work for lunch. Try an overnight crockpot oatmeal. Oats are cheap, healthy and in a limited amount of time, you have made yourself breakfast for the entire week.
Budget Friendly Tip #5: Stock your Freezer While Your Favorite Fruits and Veggies are in Season
Going back to tip #2, if you see a great deal on fresh berries during the summer, buy in bulk! Place them into freezer bags and save them for the winter. Same rule goes for vegetables. Before you freeze your veggies, blanche them first (submerge in boiling water for a brief interval, then place in an ice bath to stop the cooking process). Be sure to dry them thoroughly and then store in a freezer bag. Some vegetables that freeze well are broccoli, brussel sprouts, carrots, peppers and peas.
With a little pre-planning, you can be a healthier eater on a budget. You can enjoy greater variety, avoid deprivation, and gain a shopping strategy that is both easy on your waistline and your wallet.
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 Discusses the Importance of Mineral Consumption!
Sodium and Magnesium
Minerals, unlike protein, carbohydrates, fats and vitamins, cannot be produced by the body. That’s why it’s essential to consume them through your diet. Today we will be looking at the benefits of sodium and magnesium.
Sodium
Sodium promotes metabolism, nerve control, and regulates physiological function. Sodium deficiencies can cause muscle mass loss, drops in adrenal gland function, heart disease, liver disease, and asthma. Healthy sodium rich choices include seaweed, eggs, beets, and oysters.
Magnesium
Magnesium retains and activates vitamins A, B, C, D, E, enzyme catalyst, and stabilizes nerves. It’s a required nutrient for bones, liver, and muscles. Magnesium suppresses cholesterol levels, prevents diabetes, regulates pH balance, and prevents kidney damage. Magnesium deficiencies can cause irregular bone growth and formation, angina pectoris, kidney failure, and thrombosis. Magnesium rich foods include spinach, squash and pumpkin seeds, fish, beans and lentils.
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
https://trainingaspects.com/wp-content/uploads/2013/11/pexels-karolina-grabowska-4046659-scaled.jpg15001000Training Aspectshttps://trainingaspects.com/wp-content/uploads/2014/02/TA-Logo-White-Background-larger-min-300x120.pngTraining Aspects2013-11-12 12:15:402024-01-20 22:07:37Quick Hits of Knowledge! The Importance of Mineral Consumption: Sodium and Magnesium
Hitting a fitness plateau is a common phenomenon. Your strength increases, muscle gains and/or fat loss come to a screeching halt. Why does this happen? How can you get back to achieving fitness results?
Why Do Training Plateaus Occur?
Unfortunately, overwhelming results will begin to taper off. Your body will adapt to your workouts fairly quickly and you’ll stop seeing progress. The rule of diminishing returns can also halt your progress in your gym. Over time your body will start to slow progress because of your genetic potential. You’re physically unable to gain a pound of muscle or lose a pound of fat each week for the rest of your life. So ultimately your progress will begin to slow as you get closer to your goal.
Personal Trainer Plateau Breaker Tip #1 – Consistently Change Your Exercises
The quickest way to plateau is performing the same exercises. Your body will adapt to the training stimulus. Performing squats and pushups everyday are a great way to get going. However, it may be time to change. Change the type of push up you are doing or use a new piece of equipment, such as a bosu ball. The change, in the stimulus, confuses the body and allows for continued success.
Personal trainer Plateau Breaker Tip #2 – Vary Your Repetitions and Sets
Continue to keep your body guessing by varying your sets and repetitions. If you’re doing 3 sets of 10 on every exercise for months on end, then it’s time for a switch. Schedule your workouts so you have a power day where the rep scheme is in the 6-8 range. Then add in a hypertrophy day (lean muscle gain) where the reps stay in the 10-12 range. Also add a high rep endurance day where all the reps are 15 and above. You can also incorporate different rep ranges on the same day.
Sets are another variable which can be adjusted. Instead of doing 3 sets on everything, try 4 sets on the exercises for large muscle groups (Legs, Chest, Shoulders, Back,) and 2 sets for secondary exercises for smaller muscle groups (Abs, Arms) . The possibilities are endless, so get creative!
Personal Trainer Plateau Breaker Tip#3 – Change the Order of Your Exercises
This is an often overlooked aspect of training. Many people don’t realize the order of their exercises are the same each workout. If you’re always doing squats before lunges on leg day, try adding lunges first followed by squats. This is a great technique if you see a certain exercise that is not getting the same kind of results. Squatting first makes sense, but starting with lunges, every once in a while, may increase your overall strength development.
Personal Trainer Plateau Breaker Tip #4 – Take a Week Off
Sometimes the reason for your plateau is you’re actually working out too much! If you’re feeling tired, sore all the time, or lacking the motivation to train, it’s likely you’re overtraining. Occasionally, you overwork your body and are unable to recover quick enough. A week off from the gym can do the body good. Your muscles can finally fully recover. If you can’t stay out of the gym for a week, have a light week. A light week consists of lightening the weights, reducing sets or repetitions, performing less exercises, or reducing your intensity (never would have guessed, I’m sure). This will also allow for the body to fully recover while still staying active.
Personal trainer Plateau Breaker Tip #5 – Find a Workout Partner or Personal Trainer
A workout partner or personal trainer can be a huge asset to your progress in the gym. A workout partner can help spot you on certain exercises, increase motivation, and make working out more enjoyable. A personal trainer can do all of the above plus ensure proper form, tailor a workout plan specifically for you, keep you accountable, and make sure you reach your goals!
Training plateaus can be very frustrating but don’t get discouraged. Try implementing a couple of these plateau breakers and you’ll be back on the path to results in no time!
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
https://trainingaspects.com/wp-content/uploads/2013/11/pexels-julia-larson-6455926-scaled.jpg10001500Training Aspectshttps://trainingaspects.com/wp-content/uploads/2014/02/TA-Logo-White-Background-larger-min-300x120.pngTraining Aspects2013-11-11 08:44:372024-01-20 22:18:03Personal Trainer Reveals How to Overcome Your Training Plateaus
I have been in a baking mood recently, but it is so hard to find a dessert recipe that is not loaded with fat and sugar, while also being delicious. This recipe is a spin on traditional fudge brownies, and I promise, not even the pickiest eater will know that there are black beans in them!
Ingredients:
1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)
2 tbsp cocoa powder- dutch or regular (add a little extra if desired)
1/2 cup quick oats
1/4 tsp salt
1/2 cup honey
1/4 cup coconut oil (in liquid form)
2 tsp pure vanilla extract
1/2 tsp baking powder
1/2 cup to 2/3 cup dark chocolate chips
Method:
Preheat oven to 350 F.
Combine all ingredients except chips in a good food processor, and blend until completely smooth.
Stir in the chips, then pour into a greased 8×8 pan.
Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut.
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
https://trainingaspects.com/wp-content/uploads/2013/11/pexels-lucas-mendes-3094471-scaled.jpg15001000Training Aspectshttps://trainingaspects.com/wp-content/uploads/2014/02/TA-Logo-White-Background-larger-min-300x120.pngTraining Aspects2013-11-08 10:01:442024-01-20 22:26:54Healthier Black Bean Brownies
Many people neglect the importance of proper mineral intake. Each mineral is essential and has a specific function in the body. Today we will discuss calcium and phosphorus.
Calcium
Essential for bone and tooth formation, protects nerve cells and prompts blood coagulation. Calcium deficiencies can cause defective bone growth, osteoporosis, and tooth decay. Calcium rich foods include milk, cheese, yogurt, spinach, kale, and sesame seeds.
Phosphorus
Essential for energy metabolism, regulating pH balance, and formation of teeth and bones. Phosphorus deficiencies can cause arterial sclerosis and improper blood coagulation. Phosphorus rich foods include Pumpkin seeds, salmon, shellfish, brazil nuts, and romano cheese.
The majority of diets today often overlook proper mineral intake. Be proactive and begin to move, look, feel as you’ve always desired!
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
https://trainingaspects.com/wp-content/uploads/2013/11/pexels-karolina-grabowska-4046659-scaled.jpg15001000Training Aspectshttps://trainingaspects.com/wp-content/uploads/2014/02/TA-Logo-White-Background-larger-min-300x120.pngTraining Aspects2013-11-07 18:08:022024-01-21 14:33:35Quick Hits of Knowledge: The Importance of Mineral Consumption! Calcium and Phosphorus
Personal Trainer Shows you How to Keep Healthy Eating Exciting:
The Salad
Salad, noun \?sa-l?d\ : A mixture typically composed of lettuce, tomato, cucumber and if you have an extra five minutes some other topping. Usually eaten during a rushed lunch hour out of a tupperware container.
If this describes the salad that you are typically eating then I know that you must be ready for a change (also that you are probably developing a strong aversion to lettuce). Fear not! I have some suggestions on how to turn your boring, run of the mill, salad into something far more exciting.
The Base: Greens
Please, no iceberg. Salads composed of an iceberg lettuce base have no place in this article. Try new salad bases. There are so many different types of leafy greens, you’d be amazed. Arugula has a sharp, peppery taste and is delicious with a lemon olive oil vinaigrette. Spinach I feel is overlooked far too much when it comes to salads, this dark green is a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, and Vitamin C. For those feeling adventurous give bok choy a try, it goes fabulous with red peppers, carrots and a sesame soy dressing.
The Base: Legumes, Nuts, Seeds and Grains
Beans can make a great base for a salad. By adding cucumber, tomato, green onions and a light olive oil vinaigrette you have something delicious that is not only high in fiber but also has contrasting textures that will keep your mouth interested. Not feeling a cold salad? Try a warm quinoa salad with roasted autumn vegetables like brussel sprouts, parsnips and carrots. Quinoa is not only high in fiber but is also a complete protein. Adding some chopped nuts or seeds to a tossed salad is always a good idea, it adds a nice crunch, try almonds, walnuts, or roasted pumpkin seeds.
The Toppings: Protein
Always having tuna out of a can or a piece of grilled chicken with your salad can get monotonous. Try something different by switching out your canned tuna for a fresh grilled piece of salmon. Take your salad in a different direction by using a dry rub of your favorite spices on your chicken before you grill it, and then pairing your toppings to compliment your flavor choice.
The Toppings: Everything Else!
The possibilities are endless. Cut up fresh berries over red romaine, add a little feta and some raspberry vinaigrette (this salad is even better the next day). Use tangerines in an asian inspired salad and sprinkle with sesame seeds. Take your stale bread and make healthy homemade whole wheat croutons with your favorite spices.
The bottom line is that there’s no need to stay stuck in your salad rut. You can still have a healthy, go to meal in hardly anytime at all AND have it satisfy your taste buds! Experiment with different things. Don’t be afraid to pick up that new veggie at the supermarket that you’ve never heard of before, give it a try! You never know, you may find something that you truly can’t get enough of. As always, make sure to keep it healthy, keep your dressings light, and have fun with it!
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…
Always Getting Sick? Quercetin Could Be The Answer!
Many people have heard of vitamin C and its immune boosting properties. But have you heard of quercetin? Quercetin is a type of antioxidant also known as flavonoids. It can be found in fruits, vegetables, and berries. Some of which include red apples, blueberries, blackberries, cherries, onions, broccoli, and leafy green vegetables. Quercetin in combination with vitamin C could boost your immune function even higher. A study was done that involved 3 groups. One group took a combination of vitamin C and quercetin and the other two took one or the other by itself. The results were conclusive, finding the group taking the combination of the two had far superior immune function, including greater decreases in inflammation and cell damage. So next time you’re looking for a vitamin C supplement check if it’s combined with quercetin. If not just combine it with some quercetin rich foods!
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
Sports Performance Coach Shares 5 Ways to Sprint Faster
The ability to move the body in synch is an extremely undervalued capability. Most people workout one muscle group at a time. They’re strong in single areas, but not when the body is required to move as a single unit. When they try to activate various strong muscle groups at once, they don’t understand why they can’t generate the same power. Those who can, rarely realize the complexity of what they are doing. The people who can’t move their body in synch usually don’t realize it. There are incredible performance benefits that can be unlocked by understanding how the body moves as a single unit. Just a few technical adjustments to an individual’s movements Can yield amazing performance benefits. Here are 5 common errors, causes, and corrections in sprint technique.
Sports performance Tip 1: Places arms at shoulder width
If you are looking to generate as much power as possible, you have to keep all parts of the body in line. By getting wider than shoulder width you decrease the efficiency of your starting speed!
Sports performance Tip 2: ~90 degree in front knee
In the initial push, your rear leg produces greater initial force, but your front leg must exert force longer of the two, thus having more influence on the start. To have a powerful start, you need to put yourself in optimal starting position. If you’re hips are too high or too low, you lose efficiency in your acceleration. When setting up, adjust your hip height. Your front knee should be about 90 degrees. Clarification:, Sub elite sprinters hip height front=about 50degrees hip height rear about 90degrees. Elite sprinters hip height front=about 40degrees hip height rear about 80degrees.
Sports performance Tip 3: Load the whole body not just the arms
Remember what your purpose is, you are sprinting not doing bicep curls! The arm set up is important! However, to produce the power output needed for your greatest acceleration potential. You must distribute your body weight evenly across the body. By putting too much weight into the arms, you are affecting your hip and knee angle as well as direction of power. Solution: Raise your hips upward instead of forward, straighten arms and distribute the weight evenly!
Sports performance tip 4: Focus your eyes on the ground
Don’t raise your head up to look in the direction you are sprinting as you come out of the starting blocks. You are causing unnecessary tension in your dorsal muscles! If you are concerned about the safety of the course, check for pot holes before you get into stance, otherwise, keep your head down during the start. Keep your eyes on the ground until you get going.
Sports performance Tip 5: Don’t skip sprinting steps
Premature upright posture is often the cause of inadequate push-off force. You should not be in upright posture until you get into the maximum velocity phase. This means you are no longer in the start/acceleration phase which is about 25yards into your sprint.
These 5 sprint adjustments may take some practice and relearning. Once your body adjusts, you will see great improvement in your acceleration and it may even transfer to an increase in top speed.
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
https://trainingaspects.com/wp-content/uploads/2013/11/pexels-andrea-piacquadio-3760259-scaled.jpg9861500Training Aspectshttps://trainingaspects.com/wp-content/uploads/2014/02/TA-Logo-White-Background-larger-min-300x120.pngTraining Aspects2013-11-04 12:46:582024-01-20 23:40:315 common sprint mistakes: Start and Acceleration
I bought a gorgeous bunch of kale from my local produce market this week so I decided to make one of my favorite healthy snacks, kale chips! Sounds boring, I know, but actually these come out really delicious and will satisfy your craving for something crunchy. Enjoy!
Ingredients:
1 bunch kale
1 tablespoon olive oil
1/4 teaspoon salt
Method:
Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, 10 to 15 minutes.
Nutritional Facts:
Per serving: 110 calories; 5 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 5 g protein; 6 g fiber; 210 mg sodium; 642 mg potassium.
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
https://trainingaspects.com/wp-content/uploads/2013/11/pexels-antoni-shkraba-5589002-scaled.jpg15001000Training Aspectshttps://trainingaspects.com/wp-content/uploads/2014/02/TA-Logo-White-Background-larger-min-300x120.pngTraining Aspects2013-11-01 18:20:032024-01-20 23:00:50Healthy Baked Kale Chips
Business Hours
Mon-Fri 7AM-8PM
Sat-Sun 9AM-7PM
or anytime by appointment
