Does Your Weight-Loss Recipe Include Interval Training?

weigth-loss-interval-trainingWe all work hard to eat right and get the exercise we need. That’s the only way we’ll lose weight and protect our health. But what if you could make your workout more efficient? Interval training is just the way to do that. Here’s why:

  • Less time at the gym means it’s easier for you to make time for exercise. Since interval workouts can combine strength training and cardio, you’ll have more time for other activities.
  • The added intensity jumpstarts weight loss. We often hit a weight-loss plateau, and interval training can help you push past that. It’s easy to change your interval workout to keep your body guessing what comes next.
  • You’ll see results faster. If you’re working to build muscle tone or improve endurance, interval training will give you those results more quickly than you would with traditional workouts—often in a matter of weeks!
  • Interval workouts add variety, preventing burnout and keeping you interested in coming back for more! You’re more likely to stick with interval training over the long term because it keeps you interested and challenged.
  • It’s easy to turn any cardio routine into interval fitness. Rather than jogging, alternate between walking and running. Do sprints in the pool. Whatever you do, simply ramp it up for a few minutes and give yourself a moment’s rest after.

Your personal trainer can give you more tips on building an interval workout routine. Ask about a workout plan that incorporates a variety of activities and is tailored to your fitness level.

Our studio is located in 1025 Latrobe 30 Plaza Suite 127 Latrobe, PA. 15650 you can also visit us at http://www.myfitnesskitchen.com for our schedule and for more information about My Fitness Kitchen you can give us a call at 724-879-8523. Or join us on Facebook and Twitter for added support, motivation, fun, and up-to- date information about our classes.

Top Tips for Choosing a Personal Trainer

 Choosing_a_Personal_TrainerWhether you’re looking to lose weight or gain muscle, a personal trainer can help you achieve your fitness goals. The guidance and expertise of a personal trainer are indispensable tools, so it’s important to choose a personal trainer who’ll work well with you. Keep these tips in mind as you select a personal trainer.

  • Ask about certifications and education. Make sure that any candidate has the proper background to offer advice on fitness and nutrition!
  • Choose a personal trainer who is certified in both first aid and CPR. While obviously you hope never to need these skills, it’s certainly important.
  • Find a Private trainer who has experience in helping others with similar goals. A bodybuilder, for instance, will want a trainer with different expertise than someone who’s interested in losing weight.
  • Consider your own medical concerns. If you’re recovering from joint replacement, or even simply trying to lose baby weight, find a trainer with specific experience addressing these issues.
  • Discuss with any prospective trainer how you’ll monitor your progress together. The best trainers are incredibly invested in their clients’ success.
  • Evaluate for “good fit.” Does your personality click with that of the trainer? Do you feel comfortable with the trainer, and do you feel like the trainer is really listening to you?

If you’re looking for a personal trainer, look no further than your local gym. Feel free to talk to a few different candidates and select the personal trainer who is truly the best fit for you.

Our studio is located in 1025 Latrobe 30 Plaza Suite 127 Latrobe, PA. 15650 you can also visit us at http://www.myfitnesskitchen.com for our schedule and for more information about My Fitness Kitchen you can give us a call at 724-879-8523. Or join us on Facebook and Twitter for added support, motivation, fun, and up-to- date information about our classes.

Five Things You Didn’t Know about Cardio and Weight Loss

Valentine’s Day is coming, and hearts are everywhere! So what better time to talk about cardiovascular health? Cardio is an important part of every fitness routine, yet it’s often misunderstood.

True or False: Cardio doesn’t burn fat.

False; any exercise has the potential to burn fat—depending on duration and intensity. Instead of thinking about how much fat you’re burning, think about how many calories you’re burning. Remember that a pound of fat is about 3,500 calories.

True or False: Brisk walking gives us all the cardio we need.

While it’s true that you can keep your heart healthy by walking every day, this light activity won’t be enough to help you lose weight. And when it’s time to step up the intensity, increase your pace rather than your distance; your body will burn more fat when your body moves faster.

True or False: Running is the most effective cardiovascular exercise.

Running does deliver an awesome boost to cardiovascular health, but other exercises are just as effective. Swimming, cycling, and even in-line skating can get your heart pumping just as much. And these activities may be better options if you have joint problems or injuries.

True or False: Interval training doesn’t add any extra benefit.

Perhaps you’ve been reluctant to try interval training, but it does actually aid in faster weight loss. The bursts of activity make your heart—and metabolism—jump into action.

True or False: Cardio is enough for someone to stay fit.

Cardiovascular workouts are a surefire way to burn plenty of calories and lose weight. But to keep your body in tip-top shape, you’ll still want to incorporate strength training and stretching in your routine.

Our studio is located in 1025 Latrobe 30 Plaza Suite 127 Latrobe, PA. 15650 you can also visit us at http://www.myfitnesskitchen.com for our schedule and for more information about My Fitness Kitchen you can give us a call at 724-879-8523. Or join us on Facebook and Twitter for added support, motivation, fun, and up-to- date information about our classes.

Get the right nutrition for successful weight loss

Our bodies are funny things. You see, when you starve yourself in order to lose weight the more the body will hold on to your fat. It thinks that the environment you live in is out of food and the evolutionary response of the body is to preserve whatever fat you have gained instead of burning the fat you are trying to shed.

By accompanying your weight loss program with the right nutrition, the easier it is to shed those pounds. The science of our bodies and nutrition can be likened to a vehicle that needs fuel. The perfect fuel for the body is food rich in nutrients that reassure it won’t go into starvation mode. This will help you lose weight easily by burning the fat into energy as compared to depriving yourself of food or feeding yourself food full of empty calories and processed sugar.

Tips for the right nutrition:

Focus on eating nutrient dense foods: lean protein (skinless chicken breast, fish), low glycemic carbohydrates (rolled oats, brown rice), fiber rich vegetables and fruits (beans, broccoli, apples, bananas), and good fats (olive oil, flaxseed, avocado).

Drink at least eight 8 ounces glasses of water every day. Remember our bodies are 60% water so do not allow yourselves to be dehydrated. Alcohol is not a good substitute for water since instead of replenishing the body, it has the opposite effect of dehydrating it.

Avoid fast food and convenience store fare. Unlike freshly prepared nutrient dense food, fast food and food from convenience stores are rich in calories empty of nutrition and high in processed sugars. The body will never feel full and you will, in turn, overeat thinking you are still hungry. If you don’t have enough time to cook, make simple dishes that don’t require complicated steps to follow.

Visit us at http://www.myfitnesskitchen.com for our addresses and more information about My Fitness Kitchen. Or join us on Facebook for added support, motivation, fun, and up-to- date information about our classes.

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Weighing Less, Measuring More

Anyone who has had to follow a plan (that’s everyone) knows that you have to track the progress to successfully complete it. Just like any plan, losing weight needs to be tracked too. Why? To gauge where you are in your weight loss program. A guaranteed way to assess if the methods you are employing are effective for you to shed those pounds is to take measurements of your body.

It can be reassuring as well when you need the motivation to stick to your health plan. It is not as time-consuming and difficult as you think. Something as rudimentary as a tape measure can be your only tool and it will be enough to serve all your measuring needs. If you like, add a weighing scale too when you want a quick means to see your progress. A number of times you may weigh the same but if you are doing the things needed to lose weight, your measurements WILL be changing. That is why a tape measure is a necessary is sometimes a better gauge of progress than a scale.

Tips when using the tape measure:

Buy a tape measure that is made of non-stretchable material.When measuring, keep the tape measure levelled to your body while also parallel to the floor.Make sure the tape measure is close to the body without it being pressed down.Relax your whole body or the body part you are measuring. For instance, don’t suck in your stomach when you are measuring your waistline. It will result in a false measurement so let it all hang loose.Take note of your body’s measurements before you begin your exercise program. This way you can see how far along you are in your weight loss.Measure yourself again after a few weeks to determine what you have accomplished. That itself will help you to go on with your weight loss plan.

Visit us at http://www.myfitnesskitchen.com for our addresses and more information about My Fitness Kitchen. Or join us on Facebook for added support, motivation, fun, and up-to- date information about our classes.

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Personal trainers know how to help with your munchies.

When did food become such a boring occasion? Now whenever we need a quick fix for dinner we just head out to the street and find the most brilliantly lit FAST FOOD signs. They stand like monoliths in the night glowing, beckoning you to come grab a bite of their newest chemical filled creation. Oh well, maybe it’ll come with a toy! Enough!

It’s understandable that you don’t want to cook every night, but even fast food places have some healthy (well, healthiER) options. You could try to at least leave the car when you arrive, as most of these burger behemoths have adopted the exercise-less drive through. But hey, we all get cravings at times, we just have to be selective in choosing when to give into them.

When you get these cravings, you can help yourself out by having a personal trainer. They will tailor a specific workout for you that takes into account your lifestyle and how often you decide to break the rules of nutritious eating. A trainer can help set realistic goals for you and get the fast results you want. When working out alone at home you are cursed with the limits of your own understanding of fitness and nutrition and the synergy they create together, and do not have an outside trainer to tell you if you are doing something wrong or right.

Training, yoga, or cardio can also offer relief from those meals that seem to be impossible to digest. They will all help speed up your metabolism and get you feeling refreshed and new. A regular fitness routine can help reduce all those toxins in your body and give you a personal feeling of well being the next time you decide to order a number 5 combo.

Visit us at http://www.myfitnesskitchen.com for our addresses and more information about My Fitness Kitchen. Or join us on Facebook for added support, motivation, fun, and up-to- date information about our classes.

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Anti-Oxidants : The Superfoods You Should Not Ignore

Eating food rich in anti-oxidants  should be on everyone’s list. Especially if you are about to start a fitness program or are already in one. Anti-oxidants help people succeed in their fitness programs by boosting the mind and body by supplying you with all the vitamins your body needs. Whether you are doing personal training or actually train in a personal training studio, incorporating anti-oxidants  in your diet is a must. Anti-oxidants  restore the body’s delicate equilibrium by shielding the cells of the body from free radicals. We are increasingly exposed to free radicals as a result of pollution and unhealthy diets.

See, if free radicals are not counterbalanced by anti-oxidants  it can lead to cell damage, aging, and even cancer. The two (anti-oxidants and free radicals) are both produced by the body but if the balance between them is not maintained, many diseases such as heart disease and cancer can occur. In a way, anti-oxidants  keep the body young and healthy.

Some commonly found anti-oxidants to get you started:

Polyphenols are found in richly hued food such as fruits, vegetables and whole grains. They prevent certain disease mechanisms from occurring in the body and reduce the chance of cardiovascular disease and chronic diseases. Pigments such as red and purple are good indicators of polyphenols being present.  Blueberries, pomegranates, red grapes, cranberries, and red or purple sweet potatoes are good sources of polyphenols.

Beta-carotene which the body converts to vitamin A is found in cantaloupes, carrots, spinaches, tomatoes and squashes.

Vitamin C is commonly found in citrus fruits, cabbage, kale, spinach, broccoli, kiwi, and strawberries. Make sure you have some on hand every day. Our bodies cannot produce vitamin C on its own, which is why you have to supply it every day with vitamin C.

Come and talk to our personal trainers to see how you can find the right balance between holiday cheer and staying fit . You’ll find them at My Fitness Kitchen , 1025 Latrobe 30 Plaza Suite 127 , Latrobe, Pennsylvania 15650. Follow us on Twitter for the latest tips, tricks, and updates!

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GO GREEN – 3 Simple Steps to Fixing your Thanksgiving Dinner Plate

When I am referring to going GREEN with this Thanksgiving Nutrition TIP I am not referring to being environmental conscious. Rather I am referring to being caloric conscious.  With that said, enjoy this great holiday meal; however when doing so follow these simple steps when loading (OK – bad choice of words) your plate and you can still enjoy all of your favorites while at same time reduce the total number of calories.

  • Fill your plate first with as much fibrous carbohydrates.  This will be your vegetables (AKA go GREEN) and fruit.
    • Advantage here is that fibrous veggies are nutritional dense and very low in calories.  Not to mention the additional fiber to add to your satiety (state of feeling full).
    • NOTE:  Don’t be fooled with peas and corn.  Many people think because they are vegetables they are fibrous.  Actually these are starchy carbs and will need to be added to your plate (if room) during the third step.
    • Second add your lean protein source – Turkey
      • Advantage here is that the protein has the greatest “thermic” effect of all the macro-nutrients (Carbs, Protein and Fats), meaning that it requires the most calories to digest.  Studies have shown as high as 25% thermic effect with protein; therefore for example; 100 calories of protein, 25 of them would be used in the digestion process alone.  Additionally as with Fiber, protein contributes to your satiety – another helper in preventing you from over eating.
      • Finally add some of starchy carbohydrates:
        • Although these types (mashed potatoes, sweet potatoes, stuffing, rolls, etc.) contribute to the “tradition” of Thanksgiving dinner doesn’t mean it has to be your entire dinner.   Please do not confuse this recommendation in that I want people to avoid starchy carbs.  We need them as they are a vital nutrient; however unfortunately they are costly (higher caloric value) and very easier to over-eat.  Therefore by leaving less room on your plate for starchy carbs, helps you with your portion control while allowing the satiety factor from the fiber and protein to kick-in.

BONUS TIP with this strategy is to EAT SLOW! When you are following these steps and eat slow it enables your internal “fullness” gauge to kick-in.  Generally it is estimated it takes 20 minutes for you to feel full.   To assist with this bonus tip of eating slow, don’t starve yourself in the morning in anticipation of the big meal so that you inhale all the food on your plate in 3 minutes.  Rather create a veggie tray for the meal and snack on them before hand.  If you still need another trick to slow your eating down, try eating with your less-dominant hand.

Bottom line enjoy this day with your family and friends; but be aware of what you are eating.  If you happen to over-indulge don’t stress about it as it is only one day and utilize the days after to correct your weight management formula.  Take Care and see you back in the “Kitchen”!

“Souper Thanks” Soup – Come and Sample at My Fitness Kitchen Tuesday Nov 22nd at 5:30 PM

Perfect timing for this “recipe of the week”, even though we may overeat on Thanksgiving day, somehow we are left with more leftovers than we could imagine.  So we have a simple solution for that extra leftover Turkey from Thanksgiving day – “Souper Thanks” Soup.

Rhonda and Sylvia of ConceptEatery2go will preparing you this great tasting soup for you to sample on Tuesday November 22 at 5:30 PM. This is a healthy soup recipe that you can use your leftover Turkey and cut the calories by 1/3 and the cholesterol in half by using Turkey!!!!

Be sure to stop by the “Kitchen” Tuesday either before or after your workout for some great tasting soup!

If you can’t make it to the “Kitchen” to sample this soup, try it yourself this holiday weekend with the attached Recipe “Souper Thanks Recipe”

Get Ready, Get Set…Go!

Are you tired of being tired and feeling slow and maybe even a little older than your years? There comes a time when we have to choose our battles wisely and say enough is enough. I once read somewhere, “Losing weight is hard. Being overweight is hard. Pick your hard.” I think that really says it all…

There comes a time in life that enough becomes enough and you are pressed to find enjoyment in your day to day life. You can’t find the energy for the things you want to do, and you tire easily.

This is where small steps come in. Decide on a path…start small, you don’t have to walk 10 miles down the path on your first day. Some days, just staying on the path will be like hanging on for dear life, and other days (and more often) you will make progress.

Decide to start exercising regularly. Yes, this is hard and you will be tired at first. But what they say about endorphins improving your mood and helping to increase your strength and overall energy levels is true. Be proud of yourself for the exercise you do, even if today its just 15 minutes on the treadmill. Tomorrow or in three days, try for 17 minutes. That’s all it takes, even if the path ahead of you seems unending and you want to rush it along – just a few minutes to start.

Decide to change your eating habits. You don’t have to “diet,” in fact that’s a fast track to quitting and giving up. THIS time is different, so THIS time, you’re just going to start by making wiser choices. Diet soda for regular, or better – water. Smaller portions, not skipping breakfast, cutting down on the fast foods and the “convenience” foods that are really only convenient for adding girth to your backside. Think “real food” and you’ll be on a better path immediately. This isn’t always easy either, but a little prep and planning will save you time, money, and ultimate your health in the future.

There’s immense satisfaction to be gained in this process, along with energy and renewed vitality like you haven’t felt in years! It might be hard, but so it is right now as you read this. Pick THIS hard, and you won’t regret it. Pick the other hard, and nothing changes.

We know this can feel a little overwhelming, that’s why we are here. Our trainers can help guide you at the right pace – not too fast, not too slow. They can help you progress when you might be stuck. Nutrition is a part of all memberships so that you can enhance your fitness experience, not sabotage it, and learn the right way from the start – so you don’t feel deprived, and so you stick with it.

Come in and talk to us. Even if you’re not sure yet, come join in the conversation on Facebook and just get a feel for our community of support and encouragement.

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