5 Healthy Snacks in Under 5 Minutes

Life happens. Hunger happens. Snacking happens. Hey, I’m real, I snack too and what I’ve learned over the years is that haveing some go-to snacks can make a BIG difference when it comes down to staying on track with a nutrition plan.

Either you can have a Snickers, pop-tart, or cookies (yum by the way) or might I suggest something from the list below. (nudge nudge)

 

Peanut Butter Banana Bites 

Ingredients:

  • 1 banana (peeled)
  • 2 tbsp natural peanut butter or any nut butter
  • 1 whole wheat or whole grain tortilla

Instructions:

  1. Spread nut butter onto a tortilla.
  2. Roll up peeled banana in tortilla.
  3. Slice into 8 pieces.
  4. Enjoy!

 

Yogurt Dipped Blueberries

Ingredients: [Read more…]

I started working out and the scale went up! Help!

13600294_1185897734773881_5000991185776854353_nThat stupid scale is like a bad ex, they mess with you just when you think you’re starting to get things right.

I’ve seen the scale cause more heartache and confusion with weight loss than just about anything else in the gym. I’m sure that I can speak on behalf of a number of personal trainers we HATE the scale because it can me so damn misleading.

BUT… even I admit it is a necessary evil in the fitness industry; especially for those just starting out.

Let me explain. When you, or just about anyone for that matter, starts out on a weight/fat loss journey the initial success of your journey is based on what the scale says AND that makes complete sense! You want to lose fat, so if the scale goes down that means you’re losing fat, right? Not necessarily but that is for another blog.

That is ONE way you can measure progress but it’s not the best way to measure success with your transformation and fat loss goals.

I’ve written several blogs about that HERE and HERE, but back to the point at hand.

Why is it the scale when up when you  started working out? Did you put on muscle in a few days? Are you bulking up and going to look like a man!? Ohhhh hell nahhhh….!

Really there are  so many reasons why the scale fluctuates and this can range from water retention, monthly hormonal cycles (this can happen to men), changes in bowel movements, the list can go on so there are a lot of possible explanations.

With that said, here are the three most common reasons that I’ve seen from my experience.

 

[Read more…]

18 Ways to Make Cardio Un-Suck

18 Ways to Make Cardio Un-Suck | Fitness Revolution RowlettWe have all heard this before, “cardio sucks”.

The traditional form of walking on a treadmill at the beginning or end of the workout, works, but is BORING.

I’m not hating it by any means, there are some that love this and others this is all they can do, for those of you that fit in those previous categories don’t bother reading this and keep doing what your doing. I still respect the hell out of anyone that gets up and does something, so this is NOT a cardio treadmill bashing session.

This blog is for those that WANT to avoid to the monotony of high incline walks for an hour, or those that want to do something else beside a treadmill, elliptical or bike.

I want to get you to think that cardio doesn’t always have to be on the treadmill; in fact some of the best, and most effective for fat loss, cardio workouts I’ve ever done were NOT on a treadmill. They were a combination of bodyweight, weights, sprints and even just as simple as having a kick butt playlist on my iPhone.

What I have below are some of the cardio ideas that we do here at Fitness Revolution Rowlett. These won’t work for everyone but I can bet that you’ll find SOME idea that I have listed that will help make cardio not seem so bad to you.
 
 

Weight Room Ideas

 

1. Take less rest between you weight lifting sets – It’s tempting to take several minutes between sets and maybe even some programs to dicitat that for performance reasons. If you are NOT on a program that has a long rest protocol then I suggest cutting your rest down to under 60sec between sets and begin working your way to 30 secs or even 15. Now you’ll have to drop the weight a bit BUT your heart rate sure won’t drop. [Read more…]

Your Holiday Survival Guide

Holiday Survival Guide

Let’s face it: It is hard to stick to a healthy eating and exercise plan during the holidays, I’m not naive about that. Everywhere we turn, there are tempting foods, drinks, and treats from office parties to our own traditional family favorites.

When you add in a busy, stressful schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as the pant sizes are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take SOME effort, but you will thank yourself a thousand times when January 1 rolls around and you have no regrets!

There are 3 main components to surviving the holidays and emerging a healthier, happier person in the New Year instead of the “Oh I feel like crap” that we have all experienced.

Workouts: I know that you don’t want to spend some of your holiday factoring in gym time; so that’s I’ve assembled 4 effective workouts that take a min of 20 minutes to complete and keep your metabolism up long after you’ve finished the final exercise. The best part? These can be done at home with minimal equipment or just bodyweight for those that are in the middle of travel.

Nutrition: Eating supportively during the holidays is a struggle for most. Between the ever-present holiday sweets and the seemingly weekly holiday feast, keeping your calories in check becomes a monumental challenge. In this guide, here is a simple but effective system to help you control the holiday binges and keep you on track.

 

[Read more…]

So you want to drop body fat? Start Here

Want to start losing fat start here | Fitness Revolution RowlettDisclaimer: This blog is intended for the beginner NOT the advanced gym rat or seasoned fitness buff, when you have several years of successful dieting under your belt you think differently because your circumstances (athletic performance could be one) are different. This is step one of many to get a beginner to where you are at now. We are just trying to master one thing at a time.

The nutrition world is SO overwhelming.

Even I say that, and I’ve been in the industry for a number of years, so I know the beginner is just freaking swamped with trying to figure out what to do.

Many people that come in our doors just don’t know what to do with all the conflicting info out there, and I mean, its no wonder.

Do they do Atkins, Paleo, Low-Carb, Low-Fat, Not Eat after 6, or was it 7, do time zones matter? What about whole grains, ever hear of IIFYM, South Beach, North Beach, WEST SIDE!, Mediterranean, is butter a carb…?

$hit the list goes on!

Personally I feel this is why so many beginners just give the big middle finger to “dieting” and eat whatever they want.

After talking to so many people I decided to help clear the air of all of these “diets” and start with the bare bones science of this world to help YOU have the best idea of where to start. After that we will get into the nitty gritty of this world.

[Read more…]

Do “fit” people struggle with fat loss

Photo Courtesy of: Elizaveta Mukminova

Photo Courtesy of: Elizaveta Mukminova

About several days ago I had an interesting conversation with a fellow personal trainer and business owner and a comment was made that put into words something that I had thought for quite sometime time.

“Compared to the average person we eat pretty clean and workout regularly but we still can’t believe that we are not leaner than we are.”

There are people are there that workout and eat fairly well, compared to the majority of the population; personal trainers, fitness buffs and gym rats to name a few. These are people that eat breathe and sleep workouts and proper nutrition, you know the ones that I’m talking about.

A question comes up from these people

“I workout 5x a week eat fairly well, but I can’t seem to stay lean or in shape.”

Now ,YES that is very variable based question with LOTS of what if’s and criteria to it, but let’s take this one step at a time.

Being a trainer I’ve run into all walks of life from people that seem to cut weight rather quickly and others that it’s a damn fight for every pound, and that doesn’t’ always include the beginner, but the people that have several years of lifting seasons under their belt.

These veterans get it, they workout and eat right, so why don’t they have a year around lean look?

What I’m going to say may rub a few the wrong way (#sorrynotsorry) and some are just theories from my personal observations and experiences so take this with a grain of salt. [Read more…]

14 Lessons of 2014

imagesAbout this time last year I did my 13 Lessons of 2013 and I figured why not continue that trend. 2014 was, in my opinion, one of the years that I learned more than any other year prior. Not just with training, but business, life, myself, the list goes on; but for the purposes of this blog I’m going to keep everything as fitness related as possible because some of the lessons that I did learn were game changers for our clients.

 

1. The cheapest food is always the most expensive food

I see this more often that people will actually tell me that they cannot afford to eat healthy; that their budget only allows them to live on the dollar menu at McDonald’s or less expensive gas station food. 

Not too long ago I would call BS at this, but to be completely honest it’s not their fault because a lot of the masses have been led to believe that  eating “healthy” is expensive. That you have to have grassfed or free range meats, organic produce and gluten free what ever and YES that will cost a BIT more. But in all reality you MAY save SOME money at first by living off processed and fast food but you will pay a compound interest later in life when your medical bills are sky high from years of eating fake food.

I wish I could find it but I wrote a piece awhile back where I stated that processed cheap foods lead to higher divorce rates. <=== Bit of a stretch, maybe. But if you feel like crap how do you think that’s going to carry over in a relationship? [Read more…]

Resolutioners

New Years Resolutions | Vegas Challenge

photo credit: neatorama.com

I once read “ People complain about the “New Year’s Resolutioners” in the gym at this time of the year… well, maybe if you HELPED THEM instead of giving them a hard time they would say all year.

I couldn’t agree more, in fact it inspired me to get into this business.

Personally when ever I have worked with people that started up after the holidays they ended up fitting into TWO camps:

Camp 1: People that just fell off the wagon from the holidays, feel like crap and need someone to light a fire under the a$$.

Camp 2: People that have TRIED multiple times but never found the fit, AND a lot of those had admitted that they didn’t go to the gym because they were intimidated.

Do either one of those sound like you?

I feel for those people that are just starting out or starting over and I don’t care if they are labeled as “Resolutioners” or not, just the the fact that they are trying to make a change is what matters.

Personally it motivates me to work even harder to see someone trying to make a change in their life, we all know how challenging that can be.

Let’s think about Camp 2 for example, a big reason people stopped going to the gym was they never found a “fit” AND they were intimidated. $hit those people are some bada$$es in my opinion.

These people have fallen off the wagon, more than once, but STILL CAME BACK. On top of that they are coming to a place where over 50% of the people that workout there are pretty fit as it is; so they feel they stand out BUT are still willing to try again.

How does that NOT put you in a mindset to be better and work harder!?

BUT with that said, that brings me to a point that as a trainer I get asked, A LOT.
[Read more…]

Misleading Transformations

Transformation Truths | Fitness Revolution RowlettSo I’ve been dieting for two days and I haven’t lost any weight!

I had this question sent to me this morning on Facebook.

Now I’ll attest that not too long back I would simply “lol” this off as a person that “clearly doesn’t get it”, that doesn’t understand losing weight is a life style and NOT a diet.

BUT to be honest this isn’t the first time I’ve had this question proposed to me, I’ve had people ask how come after one week of working out they haven’t lost any weight, how come after 1 month of working out they still have flab or how come after losing 50lbs they don’t look the ways these models look.

And it’s really not those people’s fault.

Why?

Well any major media loves to show these mind boggling transformations to sell a service or product, it’s business, but some of these claims of;  30lbs in 30 days, supermodel figure super fast, the Victoria’s Secret diet, etc.. have flooded people’s mind that they believe if they eat a few “super foods” and do these special workouts they too will have a banging body.

Hell at one point in time I believed it.

AND… that sucks

I mean don’t get me wrong, I’ve been in the fitness industry for nearly 15 years and I’ve seen some amazing transformations in just a 12 week time frame but even I admit they are few and far between. [Read more…]

Client Study: Brandi Laughlin

Fitness Revolution Rowlett | Client Brandi Laughlin

Background

One year ago Brandi Laughlin walked in our doors and wanted to essentially compete bikini competition within one year’s time.

She had already lost about 60 pounds on her own through making better eating choices,  running for the past five years, and had just really started getting into lifting weights; but she even testified that she wasn’t quite sure if she was doing everything correctly.

After spending more time talking to her I realize that she had actually taken care of a lot of the hard things its comes to when training someone. Things such as hormonal imbalances, changing lifestyle habits, ridding the notion that the number on the scale is a reflection of her health and fitness, etc…

Those make a trainers job a lot easier since we have to spend quite a bit of our time coaching, not just the education process that goes with exercising and diet, but coaching a person to transition to healthier habits that lead to their end goal.

After our conversation and movement assessment I decided to treat this as we were going to start from the ground up, other words a clean slate.

[Read more…]

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