[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:40:43 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:49:21 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 diet – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Tue, 28 Mar 2017 08:17:40 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Springtime Raw-Food Detox Tips https://www.thehumantrainer.com/raw-food-detox-tips/ https://www.thehumantrainer.com/raw-food-detox-tips/#respond Tue, 12 Apr 2016 19:44:10 +0000 http://www.thehumantrainer.com/?p=11347 Yay! Springtime is here! Its time to tune-up your bodies and prep for outdoor activities. We spring clean our homes and tune-up our cars, so doesn’t it make sense that your body and mind would benefit from a spring tune-up as well?

There’s no better time than spring to give your body a raw food boost.

In winter, we tend to crave warm comfort-foods, and so, we often neglect raw foods in our diets, leaving us with sluggish digestion and low energy by the time February rolls around. As the climate warms up our bodies tend to crave lighter menus, which is convenient because more and more local, fresh produce becomes available as we move into summer.

Why is consuming raw foods so important?

Raw, living plant-based foods contain many more enzymes than cooked foods, which help the body to absorb nutrients and assists the entire digestion process. Most raw foods are extremely alkalizing to the body, which can help to prevent inflammation, and treat current inflammation in the body caused by stress or exercise. Though both cooked and raw plant-based foods are more alkalizing than animal-based foods, some people also find raw foods to be more healing to the digestive tract due to their high alkaline nature and easy to absorb vitamins and minerals. Eating more raw foods can help give you back some energy which can help you take on a more vigorous outdoorsy spring lifestyle, ?improve circulation and lymphatic function, and therefore help you feel better overall.

To reap the benefits, you need not give up cooked foods. Just be aware of what you’re putting in your mouth and try these easy tips to ease into spring (and then summer) with more raw, fresh foods.

1. Blend your Breakfast

For one week, try having a raw food smoothie for breakfast, and see how it makes you feel. Use ingredients like: raw nut milk, leafy greens, veggies, raw nuts and seeds, raw plant-based protein powders, fruits, and superfoods. This is an easy way to fit more servings of fruits and vegetables into your day, and provide your body with Vitamins A, C, E, K, B, along with a protein boost.

2. Add On

Add raw-foods to your existing meals. Just adding a piece of fruit or a side of raw veggies like carrots, grape tomatoes, cucumbers, etc. to what youre already eating makes getting more raw nutrition a no-brainer!

3. Lighten Things Up

Raw foods are naturally light and come with no additives and preservatives. Skip foods with heavy sauces and/or preservatives and have a salad, or a lovely gazpacho soup. Try quinoa with raw and even some cooked veggies, such as broccoli, cauliflower, carrots, and fruits like tomatoes, cucumbers, and zucchini. Snack on a homemade hummus dip with raw veggies, yum! Get creative!

4. Challenge Yourself to One Raw Day Each Week

Schedule one day a week where you eat raw foods all day. Dont worry; you wont go hungry! This will open your mind to thinking of new ideas and recipes. Youll be surprised how many delicious, raw recipes there are. Did you know there are even raw restaurants out there?

 

Just like all things, a balance is needed in our bodies, Both cooked and raw foods have their place in the diet. The idea is to transition with the seasons and to choose more fresh produce.

 

More energy? Better mood? Weight loss? Let us know in the comments how these tips made you feel!

?Article By: Fitness Dame
Resources: onegreenplant.org

]]> https://www.thehumantrainer.com/raw-food-detox-tips/feed/ 0 Health Benefits of White Fruits and Vegetables https://www.thehumantrainer.com/white-fruits-and-vegetables/ https://www.thehumantrainer.com/white-fruits-and-vegetables/#respond Tue, 23 Feb 2016 21:35:52 +0000 http://www.thehumantrainer.com/?p=11074 When it comes to fruits and vegetables we are told that in order to get all the needed vitamins from them we should eat a rainbow of colored varieties. But when we think of a rainbow, we of course dont think of white. Research shows that pale colored produce proves to provide one heck of a health boost. According to research published in Advances in Nutrition many nutrients (including several that Americans dont get enough of) and good for you phytochemical that give fruits and veggies their health benefits are not always colourful.

Here are 6 White Fruits and Vegetables and some of their benefits. Bet you didnt know this!

Onions:
Are rich in the antioxidant quercetin, which may ease fever, eczema and food allergies, according to Japanese researchers.

Turnips:
Already known for their cancer-fighting properties, they may also help decrease blood pressure.

Cauliflower:
is at the forefront of cancer research, One compound from this cruciferous veggie killed 75% of cervical cancer stem cells in 24hrs in a lab.

Potatoes:
have been found to have more potassium than broccoli, spinach and even bananas. Research has found that potassium may help keep bones strong.

Pears:
Lab tests show that pear antioxidants prevent rapid carb digestion that could cause blood-sugar spikes, so they may help with managing pre-diabetes.

Garlic:
The solution to new antibiotic resistant strains of germs could be an old natural remedy. A 2014 study showed that, in the lab, garlic extract may be able to treat drug resistant bacteria.
Happy Eating!

?Article By: Fitness Dame
Resources: EatingWell Magazine

]]> https://www.thehumantrainer.com/white-fruits-and-vegetables/feed/ 0 Your 5 Point-Diet Checklist: Is Your Diet Optimized For Success? https://www.thehumantrainer.com/your-5-point-diet-checklist-is-your-diet-optimized-for-success/ https://www.thehumantrainer.com/your-5-point-diet-checklist-is-your-diet-optimized-for-success/#respond Tue, 16 Feb 2016 17:46:22 +0000 http://www.thehumantrainer.com/?p=11023 A big part of leading a healthier lifestyle is making sure that the foods you put into your body on a day to day basis not only support a healthy body weight, but also support optimal health.

In todays quick-fix times, its easy to hop on the bandwagon, jumping on the first diet plan that we find that promises well shed 10 pounds in a couple weeks.

But, will these diets really pay off? That is the question. Most often the answer is a resounding no. In order to see long term weight loss success and feel your best, your diet needs to pass a few inspection points.

Putting any diet through the following questions will help you better determine whether that diets built to last.

Here is what you need to know.

Checkpoint #1: Does The Diet Provide Adequate Calories?

First, look at the calorie content. While you do need to use a lower calorie diet to see results, if the calories are too low, your metabolic rate will crash and youll lose muscle rather than fat.

As a general guideline, no diet should ever provide fewer than 10 calories per pound of body weight. So if you stand 150 pounds, this means at minimum you should be eating 1500 calories.

Most people who actively exercise will need a bit more, so consider this your bare minimum.

Checkpoint #2: Does The Diet Provide Sufficient Protein??

Next, check the protein content.? Failing to get sufficient protein is one of the biggest mistakes you could make with your diet as itll promote the loss of lean muscle mass tissue.

When on a reduced calorie diet, you should be getting at least one gram of protein per pound of body weight. The lower your calorie intake is, the more protein you need ? not the opposite as many people believe.

This protein should come from high quality sources such as chicken, fish, lean red meat, eggs, and whey protein powder.

Checkpoint #3: Does The Diet Offer Variety??

The next checkpoint to put any diet youre considering through is the variety checkpoint. Are you eating enough variety on the plan? Or does the diet require that you eat the same 10 foods or so every single day?

Most people need variety in order to stick with their program. Otherwise boredom sets in and before they know it, theyve fallen off the wagon.

Adding enough variety to your plan also ensures you take in the full spectrum of vitamins and minerals as well, which is essential for long-term health.

Checkpoint #4: Does The Diet Account for Individual Preferences??

One of the biggest determinants of whether or not a diet is successful is how well you can stick with it.? As such, you want any plan you consider to take into account your individual preferences.

This includes:

  • Meal timing preference
  • Meal composition preferences
  • Food prep preferences

Now clearly you do have to abide by a set of guidelines. Even though you may prefer to eat pizza every day for lunch, this doesnt mean your diet should allow you to. Such a diet is unlikely to be successful.

But, if you hate broccoli for instance, your diet should be flexible enough that you can eat some other green instead. Whether its kale, collard greens, or asparagus, there should be that wiggle room for you.

This will increase your overall adherence to the plan and as such, increase the long-term results that you see.

Checkpoint #5: Does The Diet Have Long Term Metabolic Maintenance In?Mind??

Finally, the last thing that youll want to take into account is whether the plan youre considering has some sort of long-term metabolic maintenance strategy in place.

You simply cannot go on a low calorie diet for months on end and not expect to experience a decline in your natural metabolic rate. This is one of the biggest reasons that people tend to plateau in their fat loss progress.

A long-term diet approach should be incorporating regular diet breaks or refeeds (periods of higher calorie eating) in order to keep your metabolic rate optimized and fat loss moving ahead full speed.

If it doesnt, chances are it wont be the most successful diet plan to be on.

So have a good look at any of the current diets youre considering. Are they abiding by these guidelines? If not, keep the search going. By starting your diet plan on a program thats laid out properly you can dramatically increase your chances of success.

 

Article by: Tommy Noonan is a writer for SupplementReviews.com and passionate about helping educate people that a healthy lifestyle is a change that comes from within.

]]> https://www.thehumantrainer.com/your-5-point-diet-checklist-is-your-diet-optimized-for-success/feed/ 0 Why Trying to Lose Weight will NEVER Work https://www.thehumantrainer.com/why-trying-to-lose-weight-will-never-work/ https://www.thehumantrainer.com/why-trying-to-lose-weight-will-never-work/#respond Mon, 11 Jan 2016 21:06:19 +0000 http://thehumantrainer.com/?p=10879 I was motivated to write this blog post after reading our Human Trainer AthleteNatalie Jill’s article on the same topic. She said it SO RIGHT-

You have to COMMIT to something if you REALLY want to achieve it.

“Quit trying and start committing ? People try to make money, run a marathon, lose weight, etc. all the time. But those that COMMIT to it, get the results. Get your mind RIGHT! Stop trying and start COMMITTING. It will make the difference in your success.”

~ Natalie Jill

Heres our advice: DO NOT BUY the latest workout program or equipment. Yes, even OUR equipment -STAY AWAY- seriously! We dont want your money if it just means our equipment will just sit in your closet. Thats not why we created The Human Trainer.

BECAUSE unless you are ready to commit, no matter what we promise, you will not get results! No successful person says lets just sees how it goes they COMMIT to their goals and see things through

Do you feel like youve tried EVERYTHING with little to no results? Have you tried this-and-that weight loss program, equipment, gym membership, miracle pill to no avail?

Heres a question for you: Are you looking for results OR to pat yourself on the back and feel like you attempted something? Are you a I tried so, thats good enough person?

THERE IS NO QUICK FIX!

“It didnt take you an hour and $50.00 to get the body you are unhappy with now so what makes you think you can FIX the problem with money and a short amount of time? That program you just spent money on is not going to do a dang thing sitting on your bookshelf. The best workout videos do NOTHING sitting next to your TV. And even if you DO watch them, if you are sitting on your couch when you do it, they will NOT work!

You need to DO the WORK. That diet pill you think will make you a size 6 will NEVER work by itselfno matter HOW expensive it is, or how convincing the infomercial was.”

~Natalie Jill

Heres where to start:

1- Take the time to write out your goals and how you plan to achieve them. Make a schedule. Writing it out makes it more concrete. Its proven that youre more likely to remember something if you write it down. Do IT!

2- Put it out there: Visualize what you want to accomplish, find photos or quotes that inspire you, make a vision board and put it up in a place where youll look at it every day. Tell other what youre trying to accomplish. Even get a friend to be your workout buddy. Publicizing it will make you more accountable.

3- Quit Blaming: Its NO ONE ELSES FAULT, not your kids, your boss, or your busy schedule, that you are out of shape and over weight. All of these are excuses. YOU are the one who is IN CHARGE of your life. There are tons of people who have been in worse situations than you who have found solutions and found success. They did the work!

Here is the thing, until you realize that you have to COMMIT to a result, NO program is EVER going to work for you. You know why? Because you will NEVER fully put it into action.

COMMIT. TAKE ACTION.

Excuses or Solutions. YOU Decide!

If youre READY to COMMIT, we recommend you try The Human Trainer X50 50-Day Challenge. This program gives you the workout schedule and nutrition program you need to help you stay on track. Its like having a trainer ? as it walks you through every workout ? without having to pay the hefty fees for one.

 

For more on Natalie and her programs go to: https://www.nataliejillfitness.com

Article By: Fitness Dame

]]> https://www.thehumantrainer.com/why-trying-to-lose-weight-will-never-work/feed/ 0 Top 10 Lifestyle Changes you can do NOW – Lose Weight & Get Healthier before the Holidays! https://www.thehumantrainer.com/holiday-lifestyle-changes/ https://www.thehumantrainer.com/holiday-lifestyle-changes/#respond Sun, 08 Nov 2015 20:38:10 +0000 http://thehumantrainer.com/?p=10213 You may already feel like you need to lose a few pounds and so the upcoming Holiday Season filled with parties and taunting goodies make you feel like its hopeless – but don’t fret! Making just a few lifestyle changes can help you lose a few pounds, even before turkey day!

Don’t wait until the damage is already done. By making changes NOW, youll create good habits for the holiday season and keep them all winter long!

Follow these 10 tips and your holidays will be happier, healthier, and lighter!

1) Increase your H2O intake.
We tend to think of drinking water less when its cold out, so its easier to become dehydrated in the fall and winter and not even know it. Plus, factors like wind and cold air can contribute to dehydration.

Did you know if you are even a little dehydrated you will actually crave food and so you are more likely to over eat? So before you grab a snack have a glass of water, wait 20 minutes and then see if youre still hungry.

Try drinking a glass of water first thing in the morning even before your coffee. This will help get your metabolism going. Its a known fact that drinking water can help with weight loss.

2) Reduce Your Calories.
Even small changes like drinking skim rather than whole milk in your coffee can make a difference. Water Challenge – Replace all soft drinks and juices with water between now and Christmas. The pounds will melt off!

3) Take a Walk at Break Time.
Use your 15-minute break at work to go for a brisk walk around the building. Youll be surprised how much this short burst of exercise will help you lose a couple of pounds and help you have more energy throughout your day. Added Bonus – If you sit at a desk all day this short burst will get your blood circulation moving, reducing aches and pains from over-sitting.

4) Pack Your Snack.
Keep a small bag of almonds in your car armrest for traffic jams. Carry a banana in your purse when running errands, bring cut up veggies to work for break these are just a few ideas to stop you from running to the most convenient junk food at arms reach during hunger pangs.

5) Be Smart When Eating Out.
Holidays are full of big meals and restaurants and this could wreck even the most disciplined. Order smart: avoid foods that are smothered in grease, butter, or heavy sauces and gravies. Chose meals that are baked, grilled, steamed, or poached. Tell the waiter not to bring bread to avoid grazing while waiting. If youre eating in a place that serves big portions ask to pack up half the plate to-go right away to avoid over eating. Just a few changes to the way you order can make a HUGE difference!

6) Everything in Moderation.
I dont believe abstinence ever works. Allow yourself to have your treat but make a conscience effort to have a third of your normal portion, and dont go back for seconds!

7) Sleep More.
A large number of studies that have linked lack of sleep to weight gain. Aim to go to bed a half hour earlier than you normally do. Youll be surprised how much difference even just an extra 30 minutes of sleep makes to your life.

8) Exercise Early.
The holidays are so busy that its easy to get sidetracked from your workout routine. Aim to workout first thing to avoid skipping it. Dont have time in the morning? Do a mini workout for 10 minutes (Everyone has 10 minutes!). This way, even if you do skip your regular workout you still managed to get in 10 minutes; and 10 minutes a day goes a long way.

Try a workout program to help you have a routine and stay on track. Imagine being able to reach your weightless goals in time for Christmas!

9) Give your Fridge a Makeover.
Place healthy options like cut up fruits and veggies in Tupperware on the shelf at eye level. You’ll be more likely to grab what you see first. Get rid of junk, and sugary drinks.

10) Try Deep Breathing.
The holidays are stressful and deep breathing is a great tool to manage stress. Breathe in slowly to a count of five, hold for a slow count of five, and then exhale to a count of five. This will instantly calm you down and keep you centred. Think of it as a three-minute break you can take any place, any time.

 

These tips are great for all year round so try them any time, not just the holidays!

Article By: Fitness Dame
Resources: realsimple.com

]]> https://www.thehumantrainer.com/holiday-lifestyle-changes/feed/ 0 RECOVERY ENERGY FOODS: WHAT TO EAT AFTER THAT KILLER WORKOUT https://www.thehumantrainer.com/3recovery-energy-foods-what-to-eat-after-that-killer-workout/ https://www.thehumantrainer.com/3recovery-energy-foods-what-to-eat-after-that-killer-workout/#respond Thu, 09 Aug 2012 19:40:51 +0000 http://thehumantrainer.com/3recovery-energy-foods-what-to-eat-after-that-killer-workout/

 

If you are keen enough to exercise and workout then you are probably also keen to avoid ruining the fitness gain by eating unhealthily afterwards. In this article we outline a healthy eating post-exercise plan that helps the athlete to re-gain energy.

The key is to not only consume, but to get the balance right between consumption of fluids, calories, carbohydrates, protein and fat.

Post-Workout Diet

Fluid: When the athlete exercises (s)he loses fluid. Therefore it is important to drink about 18 ounces of water following your exercise. If you sweat to an extreme extent then consume a sports drink with electrolytes.

Calories: It is clearly tempting to just eat anything after you have completed a workout. However this is a wrong-headed idea. Ideally the following plan of action is preferable. Let’s say that you burned 800 calories during your workout. The healthy option is to now re-gain half of that… i.e., 400 calories. Obviously such precision is not essential. Nevertheless if you are serious about health and fitness an approximation is healthy.

Carbohydrates: Almost two-thirds of your calorie in-take should derive from carbohydrates. This is a priority in order to replace loss of muscle energy (glycogen). If your workout was moderate and lasted a little less than an hour… then around 35 grams of carbohydrates is advisable. On the other hand if your workout is tougher than a moderate’s and uses up a lot more energy than the average gym go-er… then around 55 grams is recommended. If you possess high carbohydrate food that is low in whole grains/fibre then you can healthily consume that food now.

Protein: Consuming protein is important and should form part of a post-exercise meal. The role of protein here is to re-build your muscles. A quarter of the post-exercise calories you consume should derive from protein… i.e., around 12-13 grams, whey protein has become one of the most popular sources for fitness enthusiasts.

Fat: Fat is rightly unpopular among health and fitness enthusiasts. Obviously eating a high fat meal after you have exercised would ruin your gains derived from the workout. Nevertheless, ideally, you should include a small amount of fat in the post-workout meal, i.e., around 10 grams. Ideally, you will be eating within an hour of finishing your exercise. Obviously your body may scream at you for a drink! The best part of the immediate post-workout period is that you can healthily reward yourself with an instant re-energizing smoothie, a chocolate drink or an energy bar.  

 

The above content was created on behalf of Powerhouse Fitness a leading online supplier of home gym equipment by Karl Young a sports and fitness enthusiast.   

]]> https://www.thehumantrainer.com/3recovery-energy-foods-what-to-eat-after-that-killer-workout/feed/ 0 The Gluten Free Diet. Why all the Fuss? https://www.thehumantrainer.com/0the-gluten-free-diet-why-all-the-fuss/ https://www.thehumantrainer.com/0the-gluten-free-diet-why-all-the-fuss/#respond Tue, 24 Jul 2012 19:50:13 +0000 http://thehumantrainer.com/0the-gluten-free-diet-why-all-the-fuss/

You may have noticed the ever-increasing trend of being on a gluten free diet. Grocery stores are starting to sell gluten free products and restaurants are advertising gluten free menus. But why is it suddenly popping up? Is it just a fad? What does it even mean? Here is some clarity on the Gluten-Free Phenomenon.

 

What is Gluten, and what’s the big deal?

Gluten is a protein usually associated with wheat, but can also be found in some other grains such as: barley, rye, and malts. Therefore it is found in bread, beer, cakes, pasta and anything else made with these grains. It is also sneaked into a lot of processed foods in the form of flavoring and thickening agents. 70% of the average American’s diet is made up of grains and processed foods.

Most recently, medical professionals have started to become aware of a population of people who have celiac disease and gluten intolerance. Both gluten intolerance and celiac disease are allergies to gluten. Gluten intolerance is at the minor end of the scale of allergic reaction, whereas celiac disease is a lot more serious. Though only a very small percentage of the US population have these conditions, (1% have celiac disease and 6% have gluten intolerance), it has been found that 95% of these people are currently undiagnosed. That means 2,850,000 people don’t know they need to be completely gluten free, making it the most undiagnosed disorder in the country. This large undiagnosed population is leading more and more people with minor health problems to “test the waters” to see if it helps them feel better.

There are also many people, such as Paleo enthusiasts, who believe that this allergy disorder has come about because humans are not meant to eat grains at all. This is what the Gluten-Free trend stems from.

To learn more about Paleo read: Paleo Diet Breakdown – Simple enough for a Caveman to Understand.

The Difference between Gluten Intolerance and Celiac Disease

Gluten intolerance often has a slower onset, whereas Celiac disease is a severe sudden onset allergic reaction to gluten. Celiac causes inflammation and deterioration of the inner lining of the small intestine, which leads to the malabsorption of minerals and nutrients into the bloodstream, and therefore malnutrition of the body. First signs of the disease usually occur at infancy, but it can come up in genetically predisposed people of all ages.  Some people with celiac disease may not have symptoms at all, but constant malnutrition will slowly deteriorate health.

Signs & Symptoms

Signs and symptoms of celiac disease may range from none to severe. Many adults have such subtle symptoms that it may not even occur to them that there is a severe problem. These subtle symptoms include: fatigue, migraines, and digestion discomfort such as bloating, cramps, stomach rumbling, and excess gas.

Other symptoms of gluten intolerance and celiac disease are:

  • Weight loss or weight gain
  • Low iron levels/anemia
  • Constipation or diarrhea
  • Fat in the stools (due to poor digestion)
  • Persistent hunger
  • Fluid retention
  • Bone and joint pain
  • Depression
  • Eczema
  • General Weakness/Fatigue/Exhaustion
  • Mood swings
  • Infertility, irregular menstrual cycle and miscarriage
  • Slow development and growth of children
  • Dental health problems
  • Muscle weakness and cramps
  • Nausea and vomiting
  • Nerve damage (tingling in the legs and feet)
  • Nose bleeds
  • Osteoporosis
  • Panic Attacks
  • Red urine
  • Unhealthy pale appearance
  • Vertigo
  • Vitamin deficiencies (e.g.: B12, D, and K)
  • Lactose intolerance

If you have symptoms of these conditions, you may want to log everything you eat along with how you feel within 2 hours after consuming food. Try one week with gluten products and one week without, and if you notice a positive change when off gluten, you should go to your doctor and get tested for celiac disease. DO NOT just continue a gluten free diet without getting tested. Allowing Celiac to go undiagnosed can lead to more serious conditions like thyroid disease, diabetes and cancer. Celiac Disease can be confirmed with a blood test and a biopsy of the small intestine. They are currently still looking for a way to test for gluten intolerance.

Causes

The truth is, it’s still not really known. Because celiac disease and gluten intolerance affects people in such a large variety of ways it is hard to determine what exactly triggers it. However, it has been found that both conditions can worsen with stress, infection, surgery, pregnancy and childbirth.

Treatment

There is no cure for Celiac Disease or gluten intolerance, and the only treatment is a gluten free diet. Complete absence of gluten will allow the intestines to heal, leading to the end of all symptoms in most cases.

 

Reasons to Go Gluten Free, if you don’t have an allergy…

A gluten-free diet isn’t just for those with allergies. It has been found that humans, in general have a hard time digesting wheat. Wheat is also a pro-inflammatory agent. Chronic inflammation is linked to arthritis, allergies, asthma, cardiovascular disease, bone loss, and cancer. Though not everyone who tries the diet notices benefits, going gluten free has been claimed to promote weight loss, better sleep, less brain fog, improving athletic performance, and alleviating minor medical conditions.

How to Go Gluten Free

The easy part is staying away from anything that contains wheat, rye and barley. Though oats have not been confirmed to contain gluten, it is advised to stay away from them because some oat preparations can be contaminated with wheat. Other grains such as corn, rice, quinoa and buckwheat are safe to consume.

The problem with going gluten free is that gluten is a sneaky bugger. If you have been officially diagnosed with celiac, it is recommend seeing a nutritionist in order to help you determine what is safe and what is not. Some hidden sources of gluten are: soy sauce, hot dogs and sausages, some ice creams, caramel flavorings, foods seasoned with MSG, canned soups, and instant coffee.

Gluten can also be found in some medications, vitamins, lipsticks, toothpaste and even the adhesive on envelopes!

There is a growing variety of products on the market labeled gluten free, though these products supposedly contain a “harmless level” of gluten as oppose to being completely free of it.  The exact level at which gluten is harmless is uncertain and controversial and the regulation of the label gluten free varies from country to country.

People also need to know that most gluten free products are much higher in calories due to the extra fat and sugar put in them to make them taste better. It is highly encouraged to read all product labels to make sure you know exactly what you’re getting.  

 

The best and easiest way to go gluten free is to stick to a diet of meat and/or fresh produce. If you are having any of the above mentioned symptoms or don’t feel well in general, there is no harm in trying to see if a gluten free diet makes you feel better. Whether you are gluten intolerant or not, a diet rich in fresh foods is much better for you, in any case.

Give it a try. It may just change your life.  

 

Resources: Vancouver Sun. Medical News Today, newhope360.com      

]]> https://www.thehumantrainer.com/0the-gluten-free-diet-why-all-the-fuss/feed/ 0 Tweak your Muscle Building Process https://www.thehumantrainer.com/97tweak-your-muscle-building-process/ https://www.thehumantrainer.com/97tweak-your-muscle-building-process/#respond Sat, 07 Jul 2012 07:00:42 +0000 http://thehumantrainer.com/97tweak-your-muscle-building-process/

Having a hard time building that glorious muscular body you’re after? If you’re working hard but not getting results you may just need a few tweaks. Follow these “tweak tips” and you can gain 10lbs of muscle within a couple of months!

Work Muscle Groups

The human body naturally uses several muscles at once to perform everyday tasks (IE lifting a box). Therefore, it is now believed that exercises that work entire muscle groups rather than the traditional isolated muscle are better for you. Studies have shown that it also builds muscle faster.

A suspension gym is a great tool for total body workouts. You are constantly having to keep your balance, so your core and stabilizer muscles are engaged no matter what exercise you are doing. Some Muscle-Group Exercises include: dips, deadlifts, farmer’s walks, kettlebell swings, military presses, and pull-ups. When weight lifting, use a weight that you can get through your whole set but have difficulty on the last rep. Increase the weight when you can do every rep of each set without trouble.

Train Hard but Learn to Chill

Though you may think that it makes sense to work out everyday in order to gain serious muscle, it may actually have a counter-effect. Working out breaks down your muscles. You actually build (or rebuild) muscle while you are resting. Make sure to take a day off after every 1 or 2 workouts and to get enough sleep. The half hour to an hour immediately after your workout is prime time to feed your body the nutrients it needs for muscle growth and recovery. Choose the right foods and supplements to maximize your results.

Here are our suggestions:

Eat Your Protein!

Protein is made up of amino acids, which are the main building blocks of muscle. Make sure to eat about 28 grams (or about the size of your fist) of protein at every meal, and especially after a workout. For a quick fix a protein shake is a great alternative to meat, eggs, nuts, etc. Research shows that whey protein is the best for building muscle.

Don’t forget about the Carbs and Fats

Though protein plays a key role in the muscle building process, carbs and fats are just as important, so don’t neglect them. I’m talking HEALTHY carbs and fats! Stick with fruits and veggies and healthy fats like avocados, nuts, and fatty fish. Not eating enough carbs will cause your body to breakdown and burn muscle for energy. Which will cause you to lose muscle! Healthy fats will go a long way in helping produce energy for your intense workouts, and also helps produce testosterone, which is a muscle-building hormone.

Water

Remember that70-to-80% of your muscles are made up of water so stay well hydrated. Drinking water can actually make your muscles look fuller and helps you work out with more intensity.

 

Recommended Supplements

FISH OIL/OMEGA 3

Fish oil is great for a healthy heart and brain, but it has also been found to help gain muscle and burn fat. Try odorless fish oils or ones that are flavored (IE lemon) to avoid fishy after taste. Stick to brands that have a higher EPA/DHA levels like ones that contain Omega 3.  Benefits of Omega 3 are: reduced Inflammation, reduced soreness from training, lowers cholesterol, prevents cancer, heart disease and depression.

CREATINE

Naturally found in the body, creatine gives you added strength and short bursts of energy to help you get the most out of your workout. In addition, creatine draws water into your muscles, which makes them swell (with water) causing them to look larger almost immediately. Make sure you buy pure creatine monohydrate, as some creatine powders have been known to be mixed with some harmful chemicals. For best results start with taking about 10-20 grams a day for up to a week and then back off to about 5g a day. Remember to drink plenty of water while on creatine as it has been known to cause dehydration.

L-GLUTAMINE

L-glutamine is an amino-acid that is very important to intestinal health and the immune system. L-glutamine triggers human growth hormone production and therefore helps speed the healing process of muscles. It also decreases fatigue and helps burn fat.

BRANCHED-CHAIN AMINO ACIDS

Isoleucine, leucine and valine are branched-chain amino acids or BCAA’s.  They make up 35% of the amino-acids in muscle tissue. BCAA’s are susceptible to being burned for energy while training, therefore it is important to replace them in order to allow muscles to grow. Branched chain amino-acids give you more energy, decrease muscle soreness, quicken the recovery process and stops muscles from breaking down.  

 

Remember that supplements are meant as a “help-hand” to your muscle building process. You will not get anywhere if you don’t have proper nutrition, rest, and TRAIN HARD!

Read Food and Exercise: What to eat before and after a Workout for more great suggestions.

 

Sources: www.stronglifts.com. www.livingstrong.com, www.nowloss.com    

]]> https://www.thehumantrainer.com/97tweak-your-muscle-building-process/feed/ 0 Boxer Jose Ramirez takes The Human Trainer with him to the Olympics! https://www.thehumantrainer.com/93boxer-jose-ramirez-takes-the-human-trainer-with-him-to-the-olympics/ https://www.thehumantrainer.com/93boxer-jose-ramirez-takes-the-human-trainer-with-him-to-the-olympics/#respond Sun, 17 Jun 2012 19:04:06 +0000 http://thehumantrainer.com/93boxer-jose-ramirez-takes-the-human-trainer-with-him-to-the-olympics/

As you know from my last article on Ramirez, Astone Fitness is an Official Sponsor of Boxer Jose Ramirez for the 2012 London Olympic Games. Ramirez is currently ranked the Number 1 amateur boxer by USA boxing with 125 wins and 8 major titles under his belt.

I had the chance to have an interview with Ramirez’s trainer, Charles Tremblay about what goes into Jose’s training for the Olympics, and how he incorporates using The Human Trainer and Ripcords into his routine.  

1. Tell us a bit about “a day in the life of Jose Ramirez.” Describe a typical training session. 

Jose does his strength and conditioning training with me 3 days a week using my “ForceXP” Training System. We train Mon/Wed/Fri at 10am until we are done. This means we have completed our goals for that day. These goals change significantly through his training cycle. Training may last as little as 1 hour or as long as 1 hour 45 min. We are training with the philosophy that the workload as a whole is less important then the intensity of the work.

 [Jose] has so much going on that we need his training to be very efficient, we have to integrate endurance, strength, speed, power, balance, coordination, mental focus and internal drive all into one workout. To accomplish this we use a lot of circuits of exercises, intervals within the circuit and/or individual exercises at times. Next, we implement the use of balance apparatuses and elastic bands (more so than weight). The result is his heart rate stays elevated, his entire body is working at the same time, he has progressive resistance forcing him to make explosive movements, and has to really dig deep to complete exercises in the circuit. We keep the pressure on and make him perform with maximum power while tired. I like to tell my trainee’s to” go to a happy place” because your gonna need it.

2. What is Jose’s diet like? 

Jose burns so many calories a day that he needs to consume a fair amount of food. His diet gets stricter as a fight gets nearer. We try to have him eating clean year round staying away from processed foods and junk food of course. I make sure he gets quality protein and knows what good fats and carbs to consume.

3. How long have you been using the Human Trainer and Ripcords, and what results have you noticed in that time?

We began using the Human Trainer in March 2012. I am always looking to improve on training and researched all the suspended body weight-training systems out there. I chose The Human Trainer for it versatility and quality. We have been able to create more intense fast paced training while increasing the balance and coordination elements of his training as well.

4. In what ways do you use the Human Trainer and Ripcords? 

Jose does a lot of different exercises with The Human Trainer. I love the fact that I can set up multiple handles and foot straps in different positions at the same time. This allows us to transition between exercises immediately and really push Jose. I have found ways to use elastic bands of various tensions to add in resistance to many of the exercises. When doing core work we love to add in balance apparatuses to increase the difficulty level. Jose does things few athletes could. An example is Jose might be doing Pikes but his hands are on a balance board (a round wooden top with just a ball attached to the bottom) this forces him to fight in all directions to stay in position increasing the intensity and incorporating the entire body to complete the exercise.

5. Where do you use the Human Trainer and Ripcords? Have you used it indoors and outdoors?

We use the Human Trainer in the weight room attached to a power cage. This gives us a lot of options for attaching bands for resistance. We have not used outside yet, but could be fun for sure.

6. How have you, or how could you, use the Human Trainer and Ripcords to reach your Olympic goals?

In order for Jose to beat the best in the world he has to prepare better then the rest. One key element is his strength and conditioning programs. The Human Trainer has become our most used tool. This equipment has truly made his training more efficient getting more out of the same time in the gym and that allows him to have more recovery time before his afternoon boxing training. I know that the Human Trainer has made a difference and when you see Jose Tweet how his work out was a killer, you know he believes it as well.

7. What have you told people about the Human Trainer?

Who would have thought you could get such a kick butt work out that actually builds muscle, increases strength, improves cardio and has almost endless variations to keep you from getting board with just these little straps. This forces you to use the whole body, stabilizer muscles and core all together. It is efficient and fun. Hey, I also manage a huge gym and sold fitness equipment in the past for thousands of dollars so I almost hate to say it, but for many people this equipment is all you need.

8. What would you say to someone considering getting a Human Trainer?

The Human Trainer is an awesome training tool. I wish I had discovered its value sooner. I am a former world champion power lifter and train top athletes including national champion power lifters. I actually have improved my own strength and power by implementing this technology. Suspended body weight training can truly make a huge difference. I have power lifters who would have laughed at it in the past, using it and after it kicks their butt’s saying wow I want one. To brag a little, I decided to experiment and use no weights just the Human Trainer and bands for 1 month and at almost 43 years old everyone is saying I am leaner and more muscular then ever…I’m sold!

9. What do you like most about the Human Trainer?

What I like most about the Human Trainer is the versatility. Two independent straps allows for various widths. Attachments can be placed up and down the length of the strap, and multiple attachments can be used in different positions at once. We can transition between exercises rapidly with out stopping. We can do a chest press, right to a pull up, right to a dip, right to a low row, alternating push/pull for example. I have not found this to be the case with all suspended body weight training equipment.   Ramirez is not only a champ in the ring but in life as well.

Read: Proud to Be A Sponsor for Jose Ramirez in the 2012 Olympic Games to find out more.

To learn more about The Human Trainer CLICK HERE 

]]> https://www.thehumantrainer.com/93boxer-jose-ramirez-takes-the-human-trainer-with-him-to-the-olympics/feed/ 0 Beat Your Swimsuit Dread – Tips on how to look great this bathing suit season. https://www.thehumantrainer.com/91beat-your-swimsuit-dread-tips-on-how-to-look-great-this-bathing-suit-season/ https://www.thehumantrainer.com/91beat-your-swimsuit-dread-tips-on-how-to-look-great-this-bathing-suit-season/#respond Fri, 15 Jun 2012 06:05:49 +0000 http://thehumantrainer.com/91beat-your-swimsuit-dread-tips-on-how-to-look-great-this-bathing-suit-season/

Summer is fast approaching. Can you feel it? Sure, this season brings about the joy of hanging with good friends, BBQ’s, and sunshine, but for some it’s partnered with the feeling of dread…for bathing suit season that is!

No need to feel squeamish this bathing suit season. Just use these helpful tips and you’ll be ready to flaunt it right in time for the first beach party!

These tips are divided into three distinct sections 1) Exercise 2) Food and Nutrition 3) Beachy Bonuses.

Read through the whole article to make sure you get the full benefit of all of these great tips.

 

EXERCISE – Work it off. Firm it up.

The best way to look better is to work for it. Here are a few things to keep in mind during your workout to help give you an added boost.

Don’t just do Cardio: You many think that you only have to pump up the cardio in order to lose the extra poundage you put on over the winter, but you need a balance of cardio and strength training to get the best results. Sure, cardio burns calories and gets rid of fat, but strength training will help increase your resting metabolism and firms and tones the body. So, for best results mix both into your training session.

  • For long lean muscles, work with lighter weights and do more reps.
  • Try doing 30-60 seconds of cardio in between your strength training sets (IE. jumping jacks or jump rope) or adding some high intensity intervals (HIIT) to your cardio routine. This will challenge your heart and lungs throughout your workout and will therefore burn more calories.

Work your Core:  A good posture will make you instantly look better in a swimsuit. Pulling your shoulders back and keeping your head up will not only make you look confident but will also pull your stomach in. Having a strong core is essential to having good posture. Core muscles are the abdominals, lower back, obliques and glutes. Strengthening the core will also help you lose fat faster and will keep your waistline looking tight and slim.

For a great core workout check out our article: The Low Down on Core Strength Training

Try All-in-One Routines: Research shows that full body workouts are more beneficial to losing weight because you will burn more calories from working out all of the major muscle groups at the same time. Plus, a full body workout is great for those who have a hard time sticking to a schedule. If you can’t make a workout, you won’t miss working on a certain muscle group like you would if you do split-workouts. A great piece of equipment to help you get your full body workout on is a suspension gym. Because you are suspended from holding onto hanging straps you have the added bonus of trying to keep your balance in every exercise. This will keep your core and legs engaged in every exercise you do.

Check out The Human Trainer suspension gym.

Squat!: Squats are probably the best exercise you can do to gain leg definition in your thighs and help you have a cute perky butt!

Don’t underestimate the power of a sexy defined back: If you haven’t already, make sure to add some bent over rows, lat pull-downs and pull-ups to your workout sessions.

Stretch: Stretching the tight muscles in your body will help elongate your muscles resulting in looking leaner and having better posture. For more information on stretching read: Stretching. Do You Do It?

 

FOOD AND NUTRITION – You Are What You Eat.

Drink Water: Water keeps your skin looking healthy, regulates the body, and flushes out toxins. Not drinking enough water will cause your body to retain water, which will make you look bloated.  Carbonated drinks will also make you bloat. Alcohol will make you retain water, and juices and sodas are full of sugar. Try to stick to water as much as possible. To eliminate the boring factor try added lemon or lime to your H2O.

Cut Down on Sugar & Salt: Eating sugar off balances your blood sugar levels, which causes you to crave even more sugar and increases your appetite. Try your best to avoid sugar at all costs. Foods that have a high sodium level can cause major water retention.Stay away from processed foods and fast food, as they are full of sodium, preservatives and saturated fat.

Watch your Carbs: Consuming a diet high in processed carbohydrates can cause major weight gain. Stay away from products like: breads, donuts, cakes, pizza, pasta, biscuits and muffins. Get your energy from carbs like fruits and vegetables. Just remember that fruit is high in sugar. Have no more than 1 or 2 fruits a day, and stick to the ones with lower sugar content like: apples, pears, strawberries and blueberries.

Smaller Portions. More Often: Eating 5-6 smaller meals throughout the day as oppose to the standard 3 is a good way to keep your body knowing there is always food coming. This way it won’t have reason to store fat and will keep your metabolism revved up.

Go for Healthier Protein Sources: Avoid processed meats like cold cuts, pepperoni and sausages. Fish, eggs, nuts and poultry are great protein sources. Remember that a proper protein portion is no bigger than the size of your fist!

Get your Healthy Fats: Fats from fatty fish like salmon, avocados and almonds have been found to help you gain muscle and lose fat. If you aren’t getting enough from your actual food a great alternative is fish oil supplements with Omega 3.  

 

BEACHY BONUSES 😛

Find a Flattering Suit: You may not be perfectly comfortable revealing all of your lumps and bumps but finding the right suit for your body type can help accentuate your more flattering parts and hide your weak spots, making you look and feel more va-va-voom. Remember that solid colors are always more flattering then crazy patterns, and stay away from horizontal stripes.

For great bathing suit advice for women check out Oprah.com’s article.  For men check out Esquire Magazine’s article

Get a Tan: No one wants to hit the beach looking like a big white piece of mozzarella cheese, and having a tan willmake your muscles look more defined and will give off an overall leaner appearance.  Have a few tanning bed sessions or try a spry tan.

Moisturize: You want your skin looking healthy and glowing when you hit the beach, so eliminate dry, dull skin by exfoliating regularly and moisturizing daily.

Reduce Stress: High stress levels can cause the body to produce more cortisol, which can trigger storage of abdominal fat. Take a yoga class or do daily meditation to keep your stress levels in check.

Hit the gym BEFORE the Beach: Try to lift some weights right before, or at least the day before a swimsuit day. This will cause your muscles to look fuller for your “big reveal.”

Take a Self-Esteem Pill: There is a lot to be said about the power of the human mind. Research has shown that placebo pills are just as effective and sometimes even more effective then actual medication because the mind believes it is getting meds and help healing. If you believe you are hot stuff other people will believe it too. Focus on your positives not your flaws.  

Follow these tips and you will be well on your way to looking glorious in a swimsuit.

Have a Wonderful Summer! Don’t forget to wear sunscreen!

Resources: Asiance Magazine, bodybuilding.com    

]]> https://www.thehumantrainer.com/91beat-your-swimsuit-dread-tips-on-how-to-look-great-this-bathing-suit-season/feed/ 0