Training Aspects, Personal Training, Fitness, Personal Trainer, Weight Loss

Cherry Hill Personal Trainer Discusses How to Achieve Your New Year’s Resolution Fitness Goals!

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Personal Trainers Quick Tip:

How to Finally Achieve Your New Year’s Resolution Fitness Goals!

Training Aspects, Personal Training, Fitness, Personal Trainer, Weight Loss

New Year’s Resolutions are right around the corner and many people have fitness goals on their mind. How do you set realistic goals and stay motivated, so you don’t end up like 90% of the crowd by quitting your fitness journey before it even starts?

Make Your Goal a Lifestyle Change

What this means is don’t make this a quick fix, like lose 20-30 pounds this month. You’re setting yourself up for failure. Instead just focus on making a change to a healthy lifestyle. This includes increasing your weekly exercise and healthy eating habits. This will be much easier to handle in the beginning setting you up for the long haul.  This way you don’t join the crowd and quit after just two weeks.

Get a Workout Partner or Personal Trainer

Nothing will keep you more motivated to consistently hit the gym than being held accountable by someone else. A friend or trainer can be a great way to keep you accountable, motivated, and pushing forward to achieve your goals!

These are just a couple of the ways to get started on your new year’s resolution goals and make them last! Check back next week for more new year’s resolution tips!

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Personal Trainer Quick Tip: The Importance of Post-Workout Nutrient Timing

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Personal Trainer Quick Tip

Importance of Post-Workout Nutrient Timing!

Training Aspects, Personal Trainer, Fitness, Post Workout Drink, Nutrients, Post Workout

Last week we discussed the importance of what to consume post workout. The results showed a high glycemic carbohydrate, like sugar, and whey protein combined in a shake spiked insulin and increased protein synthesis, best.  But when should you have the drink? The timing is just as important as what you’re consuming. A study was conducted with two groups. One group had the carb/protein drink 3 hours after exercise and the other group immediately after exercise. The results were astounding. The group who consumed the drink immediately after exercise had three times the protein synthesis as the other group! Also, net protein balance (protein synthesis minus protein breakdown) stayed positive in the immediate group and actually went negative in the 3 hour group! Basically the 3 hour group wasn’t building new lean muscle, whereas the immediate group saw increases in lean muscle.

Now don’t freak out if you can’t get your post workout shake in immediately. The general rule is within 45 minutes and you’ll be fine. You will still see all the benefits shown above!

Written By: Robert Jost NSCA-cpt, ACE-cpt

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Training Aspects, Personal Trainer, Gluten Free, Sports Performance, Weight Loss

Cherry Hill Personal Trainer’s Quick Tip! Gluten Free Diets and Weight Loss

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Personal Trainer Quick Tip:

Is a Gluten Free Diet Best For Weight Loss?

Training Aspects, Personal Trainer, Gluten Free, Sports Performance, Weight Loss

Although many people have been losing weight on gluten free diets, is it really because of the gluten? Most likely not. People rave about how gluten is bad for you, but do they actually know what it is? Gluten is a protein found in wheat, barley and rye. So more than likely it’s not the gluten that has been holding you back, but the unhealthy foods that contain gluten. These include: cookies, cakes, pizza, pancakes, burgers, and beer. Obviously over consuming foods like these that are high in saturated fats and carbohydrates would lead to weight gain. Just as obvious, eliminating these foods would lead to less calories consumed and weight loss. 

Now there are certain cases were a gluten free diet would be beneficial. Those with celiac disease, a gluten intolerance, (about 1% of population) would see improvements in their digestive health and limit sickness. 

Using a gluten free diet strictly for weight loss isn’t the smartest approach. You may see some weight loss but at a potential cost of vitamin deficiencies. Many gluten free dieters are often deficient in iron, calcium, zinc, and B vitamins like folate and niacin. They also miss out on many other nutrients including fiber. 

The best approach is still a balanced diet of lean meats, nuts, seeds, fruits, vegetables, and whole wheat breads and pastas in moderation!

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Training Aspects, Personal Trainer, Insulin, Insulin Sensitivity, Exercise and Insulin Effects

Cherry Hill Personal Trainer Gives 6 Tips on Improving Insulin Sensitivity and Increasing Fat Loss

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6 Tips for Improving Insulin Sensitivity and Increasing Fat Loss

Training Aspects, Personal Trainer, Insulin, Insulin Sensitivity, Exercise and Insulin Effects

If insulin sensitivity is of concern, it’s not hard to get it tested, just ask a doctor for a fasting plasma glucose test.  Maximizing insulin sensitivity should be a priority for anyone interested in improving their health and minimizing their diabetes risk.  Here are 6 tips to make that happen.

 

Personal Trainer Tip #1

Exercise Regularly:  Exercising 3-4 times a week can improve nearly every health marker there is, and insulin sensitivity is no exception.  

 

Personal Trainer Tip #2

Get Plenty of Sleep:  Getting adequate sleep is crucial to keep the body functioning smoothly, and that includes hormone production

 

Personal Trainer Tip #3

Eat Fewer Carbohydrates, especially simple carbs:  Eating lots of carbs makes us produce a lot of insulin, so it’s best to follow a diet that’s low in simple and processed carbs.

 

Personal Trainer Tip #4

Eat Slow-Digesting Foods:  When foods digest slowly, the sugars take longer to hit the bloodstream, and insulin is released more gradually.  Healthy fats, fiber, and protein are all great examples and should make up a significant portion of our diets.

 

Personal Trainer Tip #5

Drink Green Tea: Drinking plenty of green tea has been shown to significantly reduce blood sugar concentrations, but ditch the milk.  It can undermine tea’s circulatory benefits.

 

Personal Trainer Tip #6

Keep Body Fat Low: However it’s achieved, simply being lean can improve insulin sensitivity.  There’s never been a better reason to train for fat loss!

Written By: Shannon ACSM-cpt

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Training Aspects, Personal Training, Personal Trainer, Fitness, Insulin, Exercise, Fat Loss, Weight Loss

Cherry Hill Personal Trainer Explains Insulin and How it Affects Blood Sugar and Fat Loss

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What is Insulin and How does it Affect Blood Sugar and Fat Loss?

Training Aspects, Personal Training, Personal Trainer, Fitness, Insulin, Exercise, Fat Loss, Weight Loss

Importance of Hormones in personal training

 

It seems everyone concentrates on the role diet and exercise play in our health and wellbeing, but forget the importance of hormones in the team effort.  In this article I’m going to be discussing the hormone insulin, what it is, how it relates to diabetes, and how it can be manipulated to help us lose fat and live longer.

 

What is Insulin?

 

Insulin is a hormone that helps us absorb nutrients from our food.  Whenever we eat carbs (and a little bit when we eat protein) the amount of sugar in our blood increases, and the pancreas releases insulin to help take the sugar out of the bloodstream and into our organs (mostly the liver and muscle cells) where it can be used for energy.  

 

What is Insulin Sensitivity?

 

Doing a lot of something can make you less sensitive to its effects, right?  Drinking coffee all the time can dull the caffeine, regular drinkers need more alcohol to get a buz. Eating carbs too often (especially simple ones, like sugars), can make us less sensitive to insulin (or more “insulin resistant”) When that happens, we need to produce more insulin than we should need to in order to keep blood sugar stable. BAD!  If insulin sensitivity becomes poor, we have trouble digesting carbs and absorbing nutrients. The result, weight gain. The pancreas needs to create more and more insulin because of the increased sensitivity.  Eventually, it’s unable to release the hormone properly, which leads to type 2 diabetes


Stay tuned for  next week: 6 tips for improving insulin sensitivity and increasing fat loss

Written By: Shannon ACSM-cpt

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Training Aspects, Personal Training, Personal Trainer, Battle Ropes, Fitness, Exercise, Workout, Battle Rope Benefits

Personal Trainer’s Top 5 Reasons to Start Using Battle Ropes Today!

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Top 5 Reasons to Start Using Battle Ropes Today!

Training Aspects, Personal Training, Personal Trainer, Battle Ropes, Fitness, Exercise, Workout, Battle Rope Benefits

Battle ropes are a hot topic these days in the training and personal training field. It’s not a fad, battle ropes are a very effective way of training. Here are the top 5 reasons you should consider adding battle ropes to your workout regimen.

 

Personal Trainer reason #1: 

Excess post-exercise oxygen consumption – Battle ropes are a form of high intensity interval training. With high intensity training comes an “afterburn” effect. After intense exercise your body consumes higher amounts of oxygen than normal. This leads to an increase in metabolism and burned calories!

Personal Trainer Reason #2:

Increase full body power and cardiovascular endurance – Battle ropes are great for increasing full body power as well as cardiovascular endurance. The quick powerful movements increase power and strength throughout the whole body. The intense intervals with shorter rest periods will increase cardiac output and endurance.

Personal Trainer Reason #3

They are low impact – Even though battle ropes can be very intense the impact on the joints are minimal if any at all! This is great for anyone with joints problems that wants to increase their intensity without putting extra wear and tear on their joints.

Personal Trainer Reason #4

Can benefit sport specific athletes – Many of the battle rope exercises can be translated into sport specific movements to increase performance. Some athletes that can benefit from battle rope training are hockey players, football players, and MMA fighters.

Personal Trainer Reason #5

You need a change up in your workout – If you dread going to the gym, using the same old weights and machines then battle ropes could be the perfect change up you’re looking for. Not only are they very fun to use but are also a great way to blow off some steam after a tough day at work!

If you are looking to try out battle ropes you can purchase them at most sporting good stores, they can get a bit pricey though. Another option is to check out a local training studio that specializes in battle rope training and have a professional show you the ropes!

Written By: Robert Jost, NSCA-cpt, ACE-cpt

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Cherry Hill Personal Trainer Quick Tip: How Do You Know If You’re Losing Fat?

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Cherry Hill Personal Trainer Quick Tip

How Do You Know If You’re Losing Fat?

Training Aspects, Personal Training, Personal Trainer, Weight Loss, Fat Loss, Fitness, Losing Weight, Fitness Trainer

Almost everyone would like to lose some weight, but is it the number on the scale you want to lose or body fat?

How do you know if you’re actually losing body fat?

Cherry Hill Personal Trainer Tip #1

You’re consistently losing a pound or two a week – It’s physically impossible to lose or gain 5 pounds of fat or muscle in a day. To lose one pound of fat you should be in a 3500 calories deficit each week. This will ensure optimal fat burning without sacrificing lean muscle.

Cherry Hill Personal Trainer Tip #2

Take Measurements – taking body girth measurements each month can really show your fat burning progress. If your biggest losses are in the areas with the most body fat (ex. Abdomen, hips, waist, thighs) then you know you’re on the right track.

Cherry Hill Personal Trainer Tip #3

Electronic Body Fat or Caliper Testing – the best way to ensure your primarily losing body fat is testing electronically or with calipers. These tools will give you the most cost effective body fat readings and keep you on the right track. If you’re unfamiliar with these tools your best choice is to have a professional personal trainer test your body fat for you and ensure the readings are accurate!

Written By: Robert Jost, NSCA-cpt, ACE-cpt

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Training Aspects, Sports Performance, Weight Loss, Personal Training, Personal Trainer, Fitness, Healthy, Lifestyle Change, Healthy Tips

Cherry Hill Personal Trainer’s 5 Tips For Leading a Healthier Lifestyle

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5 Small Changes You Can Make to Lead a Healthier Lifestyle

Training Aspects, Sports Performance, Weight Loss, Personal Training, Personal Trainer, Fitness, Healthy, Lifestyle Change, Healthy Tips

 

Have you ever sat and thought–I can’t lose weight or get fit or change my life because it’s too hard or takes too much time? We’ve all had those thoughts, but did you know, small changes do make a difference! Small changes slowly add up to big changes over time. Here’s a list of some small changes you can implement in your life that will make a huge impact on your journey to live healthier:

 

Cherry Hill personal trainer tip #1.

Get Enough Sleep- Adults optimally need 7 to 9 hours of sleep a night. Most of us are lucky if we get the low end of that range. Proper amounts of sleep help reduce stress, helps keep your heart healthy, reduces inflammation, makes you more alert during the day, bolsters your memory, helps you lose weight, and reduces your risk for depression. You will feel better, think better, and look better with a good night’s sleep.

 

Cherry Hill personal trainer tip #2.

Drink Enough Water- water is essential for the body to function – Do you know over 60% of our body is made up of water? Water is needed to carry out body functions, such as waste removal, and delivery of nutrients and oxygen throughout our body. We lose water every day through urine, bowel movements, perspiration and breathing, thus, water replenishment is essential.

 

Cherry Hill personal trainer tip #3.

Exercise-. The human body is a machine that is designed to be used! It adapts to meet the demands that you put on it. That means that the harder you push it, within reason, the stronger it will get. This is particularly important for your heart, exercise will increase its ability to pump blood to the various parts of the body and allow optimal oxygen exchange.

 

Cherry Hill personal trainer tip #4

Pick Brightly Colored Food- Fruits and vegetables with bright colors are usually high in anti-oxidants. Anti-oxidants remove free radicals in our body that damage our cells. Get your fill of colorful fruits/vegetables: White (Bananas, Mushroom), Yellow (Pineapples, Mango), Orange (Orange, Papaya), Red (Apple, Strawberries, Tomatoes, Watermelon), Green (Guava, Avocados,  Cucumber, Lettuce, Celery), Purple/Blue (Blackberries, Eggplant, Prunes).

 

Cherry Hill personal trainer tip #5.

Breathe. Deeply. Proper deep breathing through the abdomen has a myriad of health benefits including improving digestion, the quality of your blood, nervous system function, and the respiratory system. It’s easy to learn correct, slow breathing to enjoy the health benefits. When you feel yourself breathing shallowly or too rapidly, correct your breathing style. It will do wonders for your health as well as your workout!

 Written By: Shannon Benedetto ACSM-cpt

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Training Aspects, Weight Loss, Sports Coach, Sports Performance, Health, Healthy Lifestyle, Fitness, Fitness Coach, Health Coach, Fat Loss, Losing Weight

Continued, Overcoming Leptin Resistance and Improving Fat Loss

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 Personal Trainer Explains How to Overcome Leptin Resistance and Improve Fat Loss!

 

Training Aspects, Weight Loss, Sports Coach, Sports Performance, Health, Healthy Lifestyle, Fitness, Fitness Coach, Health Coach, Fat Loss, Losing Weight

Continued from last week’s article

Thankfully, not only can leptin resistance be prevented but it can be overcome as well! Leptin resistance is usually caused by a very poor diet consisting of a lot of sugar, products containing high fructose corn syrup, and highly processed foods. So, the easy fix would be to start eliminating or limiting consumption of these types of foods. Start incorporating more whole foods into your diet like vegetables, nuts, whole grains, and animal proteins. This will keep your leptin levels stable and limit the likelihood of developing leptin resistance. Also, getting adequate amounts of sleep every night is crucial to leptin levels. Try to aim for at least 7 hours of sleep per night to ensure your leptin levels don’t drop too low. Getting adequate sleep each night has also shown to reduce hunger levels and prevent overeating throughout the day. So we’ve covered the obvious reasons for overcoming leptin resistance including proper sleep and eating a healthier diet. But is there an easier, more fun way to improve leptin levels? Yes there is and you’re not going to believe it!

Cheating on Your Diet to Improve Leptin Levels and Increase Fat Loss?!

overcomingleptinresistance2

Yes you read that right! We are going to encourage you to cheat on your diet to increase your leptin levels and sustain fat loss over the long term! We’re going to call them “re-feed days.” Now, just like with anything, this will be in moderation. Once a week you pick a day to re-feed you body with extra carbohydrates eating whatever you desire. This approach, however, will only work if you’re on a fairly strict diet the other 6 days of the week. The reason for doing this is when you’re depriving your body of calories every day, especially carbohydrates your leptin levels drop significantly. If you’re doing this over several weeks your body will go into starvation mode and start conserving fat for energy and halt fat loss. In order to prevent this from happening leptin levels need to be restored which can be done by a carbohydrate re-feed day once a week. This will raise leptin levels higher, prevent starvation mode, and enable sustained fat loss for the long term!

Just keep in mind this is a long term life style diet plan. The goal is not to drop as much weight as possible in a short amount of time.  That just sets you up for failure. The goal here is to sustain fat loss over a long period of time, a healthy lifestyle for the rest of your life! 

 Written By: Robert Jost
Fitness specialist
NSCA-cpt, ACE-cpt

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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…

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Weight loss

The secret to your weight loss problem

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 Personal trainer reveals weight loss secret:

Leptin! What is it? And How it Affects your Body?

What Is Leptin:

Training Aspects, Sports Performance, Strength, Strength Coach, Strength and Conditioning, Vitamins, Vitamins and Minerals, Diet, Healthy Diet, Healthy Eating

Leptin is a protein produced in the fat cells, it then circulates through the bloodstream, and is delivered to the brain.  The leptin hormone has gone by many names including the “obesity hormone,” the “fat hormone,” and the “starvation hormone.” The “starvation hormone” is the truest of them all though. This is because leptin production is triggered when your body has become full after eating. It sends a signal to the brain saying it has had enough to eat and has enough energy stored to engage in normal daily activities as well as exercise.

   

Diet and Leptin Levels:

Unfortunately, when you go on a diet or restrict your calories, your leptin production will suffer. Your body will begin to produce less leptin. This is a major problem, decreased leptin means increased hunger. Your appetite increases to uneeded levels, the  signal “you’re full” does not register (AKA Leptin Resistance, Discussed Later). With this increased hunger comes over consumption of calories and decreased weight loss.

The Vagus Nerve and Leptin:

Weight loss

 

The vagus nerve plays a large role in controlling leptin levels and keeping them stable. The vagus nerve runs between the brain and the abdomen and is responsible for driving leptin levels back up after they have dropped too low. It does this by taking in extra energy and storing them in your fat cells. It’s essential to keep leptin levels stable and your brain receiving the signal, it’s full. This way, you don’t over indulge.

Leptin Resistance:

As if it wasn’t hard enough to try and keep leptin levels stable and functioning properly, there is this phenomenon called “leptin resistance”. Leptin resistance is when your leptin levels are high but your brain isn’t receiving the signal to stop eating. You’re not really hungry anymore you just keep eating because your brain still thinks it’s starving. This seems to be very common in the obese population, which leads to over consumption of calories. This leads to severe weight gain.

So how do we overcome leptin resistance and improve weight loss?

                        Stay tuned.. The solution next Monday!

 By: Robert Jost
Personal Trainer
NSCA-cpt, ACE-cpt

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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