Miami Fitness Boot Camp – Weight Loss Training

Category: Tips

Fitness tips

  • Teen’s Need Exercise Too

    Teen’s Need Exercise Too

    Teen’s Need Exercise Too

    So get ’em off the couch, pull the cell phone out of their hands, and send them to the field and the gym.

    Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today’s teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

    But if exercise isn’t a regular part of your teen’s life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

    Why Exercise Matters
    Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

    But exercise is about more than being socially adept. It’s about good health. And in case you’ve not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It’s affected plenty of adults, but it is now affecting teens as well – especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you’ll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

    How to Get Them Moving
    Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don’t let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you’re going into battle with your teen, try these tips out.

    Make It Fun. Remember when your teen was a toddler? Exercise wasn’t something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

    Up the Chores.     Is your teen lazing around the house doing nothing, while you’re working frantically to keep everything in order? Flip your teen’s world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it’ll get your teen’s body on the move!

    Do It Together. If your child isn’t motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

    Take It Easy. Your teen needs to exercise. There is no question about it. Just don’t let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn’t want to do? Didn’t work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

    How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn’t hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn’t have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

    If you want to expedite you and your teen’s results then consider working with me on a fitness plan that will turn you both into fat burning machines.

    Call or email today – I look forward to hearing from you.

    Your New Year

    We are two weeks into the New Year – how are you doing with your resolutions? If you didn’t make any resolutions this year, consider taking the time to commit to one small healthy change. Here are some suggestions:

    • Don’t eat after 7pm.
    • Drink a healthy protein shake for breakfast.
    • Cut out that daily sugary snack.
    • Exercise a minimum of 4 days each week.
    • Join one of my exercise programs.
    Chocolate Protein Pudding

    Here is a protein packed snack that the whole family will love. It’s important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.
    Servings: 1

    Here’s what you need…

    • 6 oz Greek Yogurt, plain, fat free
    • 1 scoop high quality chocolate protein powder
    • Sprinkle of unsweetened cocoa powder
    1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
    2. Garnish with a sprinkle of unsweetened cocoa powder.

    Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

    Spread the word. Forward this newsletter to your friends, family and co-workers by using the “refer a friend” link below.

  • The Concept of Burning Burn Calories

    It sounds like you’re referring to a “calories in vs. calories out” type of equation. First you need to understand that one pound of fat is made up of roughly 3,500 extra calories. So in order to lose one pound of fat, you need to create a caloric deficit of 3,500 calories.

    Basically, you can create a deficit of calories in three different ways:

    1. Eat fewer calories than you burn each day. Keep in mind that your body burns calories all day long as part of your basal metabolic rate (BMR), because it takes energy (calories) for your body to perform basic physiological functions that are necessary for life—breathing, digesting, circulating, thinking and more. On top of that, physical activity (bathing, walking, typing and exercising) uses even more calories each day.

    It’s not important for you to know what your BMR is. Your SparkDiet has already estimated your BMR based on variables like age, gender and weight, so you don’t have to do any calculations. The calorie goal recommended in your SparkDiet plan will help you create a caloric deficit and lose weight.

    Example: If you eat 500 fewer calories each day for a week, you’ll lose about one pound of fat (500 calories x 7 days = 3,500 calories). Again, keep in mind that your SparkDiet has already done these calculations for you, so simply follow the calorie recommendations on your plan (don’t eat less than is already recommended).

    2. Burn more calories than you consume by increasing your physical activity. If you eat enough calories to support your BMR, but exercise more, you’ll create a caloric deficit simply by burning extra calories. This works only when you’re not overeating to begin with.

    Example: Regardless of your BMR, if you exercised to burn an extra 500 calories each day, you’ll lose about one pound of fat in a week (500 calories x 7 days = 3,500 calories).

    3. A combination of eating fewer calories and exercising to burn more calories. This is the most effective way to lose weight and keep it off. It’s much easier to create a substantial calorie deficit when you combine dieting with exercise because you don’t have to deprive yourself from food, and you don’t have to exercise in crazy amounts.

    Example: If you cut just 200 calories a day from your diet and burned just 300 calories a day by exercising, you’d lose about one pound per week. Compare that to the other examples above—you’re losing weight at about the same rate without making major changes to your diet or exercise routine. Some people hate to cut calories, while others hate to exercise, so a combination approach allows you to do more of whatever comes easier for you.

    As long as you are consistent, your calorie deficit will “add up” over time, and you’ll slim down. But it’s important to remember that your SparkDiet Nutrition and Fitness recommendations are already based on the goals you created. You don’t have to do any extra math. Simply follow the Nutrition and Fitness recommendations on your Trackers and you’ll be creating the deficit needed to reach your goal weight!

    It’s also important to note that although this math seems relatively simple, our bodies are very complicated and you might not always see the results you expect based on equations alone. Many other factors can affect your weight loss rate along the way.