Miami Fitness Boot Camp – Weight Loss Training

Tag: training

  • I’m Still Sore From Yesterday’s Workout. What To Do?

    Written by Nicole Nichols, B.S. & Certified Fitness Instructor
    First of all, are you sore from strength training, or from cardio? Are you new to either of these types of exercise? It’s common for beginners to experience muscle soreness that lasts for a week or two. Yes, you should keep working out even though you are sore, but there is more to it than that.

    Muscle soreness has two primary causes. The first soreness you experience happens during your workout (“the burn”) and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will be broken up and removed from the body.

    The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two.

    This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. Take at least one day off between sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don’t let your muscles recover and repair, they will continue to break down and you will actually get weaker.

    To help prevent soreness in the future, and alleviate some of it now, be sure to:
    1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes
    2. STRETCH!! Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity.
    3. Stay active. The more your muscles move, the faster they remove that lactic acid build-up.

  • Exercise On An Empty Stomach

    In the morning, your body has gone 8+ hours since eating or drinking anything. Your blood sugar levels are lower at this point, and your body doesn’t have adequate fuel to workout optimally. Usually, experts recommend eating something–even if it’s just a small snack–within 2 hours before working out. When your body doesn’t have proper fuel in it, many problems can result, the lesser being that your workout performance suffers, and the greater being something like passing out during exercise.

    However, every body is different. Some people can workout on an empty stomach with no problems, while others would end up very sick and feel the negative effects of it. When I workout in the morning, I always eat (and drink) something first thing after I wake up. Usually by the time I start my workout it doesn’t hurt my stomach to exercise with a bit of food on it.

    Also, I think there might have been a bit of confusion here about metabolic rates in the morning. Eating breakfast in the morning has a positive effect on your metabolism, but exercising on an empty stomach does not. Some people say that it will burn fat stores, but overall, the number of calories your burn during a workout (regardless of where they come from) is much more important. Plus, fat burns in the carbohydrate flame. This means that exercising without eating (such as after “fasting” during sleep) your body does not burn fat efficiently, or sometimes at all.

  • Eating After A Workout

    The information about not eating after a workout is completely wrong. Every responsible source in bodybuilding and athletics recommends that you eat after training, and preferably within 45 minutes (maybe up to 60) after a workout. This period, known as the golden hour, is when the muscles absorb the most nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently. The actual composition of the post-workout meal is a matter of some debate; for optimal glycogen replacement, most people recommend carbohydrates, but a certain amount of protein (at least 10 percent of the meal) is needed for muscle repair and growth.

    I think the above recommendation is a good general guideline for athletes, but for weight management you probably have to go higher in protein and lower in carbs. You don’t have to eat a big meal, but you should eat something after training. Lots of people get good results with a small, high-protein shake — just beware of the extremely high sugar and carb content of juice-based smoothies. Experiment with the amount of food or drink and with the proportions of carbs, protein and fat to find out what works best for you.

    Perhaps what the trainers at your gym are trying to emphasize is the need to moderate carbohydrate intake in a weight-loss program. They correctly want to see you become a “better butter burner,” that is, someone whose metabolism burns fat faster and more efficiently. That is best accomplished by eating a nutritionally dense, low-calorie diet that offers a balance of protein, high-quality fat and the right kind of carbohydrates. This will keep your hormones balanced and your fat-burning machinery working optimally. I agree that you shouldn’t load up on carbs and fat after a workout, but the idea of not eating anything at all for two hours after working out is balderdash.

  • What Can I Do To Lose My Belly?

    I tell you what.. If I had a dollar for every time I heard that question I would be a rich man for sure. Here we go;

    The best exercise for the stomach is one that may surprise you. It’s not the traditional sit-up or ab crunch. It’s not leg thrusts or trunk twists either. Before you go out and buy the Gut Buster 5000, you should know that the best exercise you can do for your stomach won’t cost you a thing.

    All you need are your two feet because the best exercise that I’m talking about is none other than walking or jogging. If you’ve found that your stomach is a little more flabbier than it used to be, it’s likely there are other parts of your body that have unwanted weight attached. It’s just that the stomach is often times the most noticeable.
    Your body cannot just eliminate fat in one area. So if you are trying to crunch your way to a flatter stomach without exercising the rest of your body and reducing your fat intake, you’ll never see results.

    Start by doing cardio exercises to get that heart rate up and boost your metabolism. A good fast-paced walk or jog three times per week is a great way to accomplish this or sign up for my Boot Camp class and I guaranty you that you are going to lose size from your stomach 100%.

  • Time for Workout

    Time for Workout

    The number one reason why you don’t exercise is that you don’t have time for workout, but escape the time crunch excuse in three easy steps:

    I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

    With summer in full swing your busy schedule is sure to get even busier. There will be vacations, cookouts and family gatherings. It’s no wonder that exercise quickly takes a backseat to summer activities.

    You don’t have to succumb to weight gain this summer. Escape the time crunch excuse in three easy steps:

    Step One: Schedule Your Workouts: You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you’d never skip a workout and you’d be in amazing shape.

    While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don’t laugh, I’m serious! Just do it. If you want to get into shape it starts with committing to a revised schedule with a set exercise time.

    Identify three 40-minute time slots and mark them on your calendar. That is when you’ll exercise.

    Remember this: if the thought that you should exercise this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will quickly disappear.

    Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

    Use the following three tips to bring your routine up to the next level:

    1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

    2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

    3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

    Here’s an example: Let’s say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:
    Lunge while curling dumbbells, 15-20 repetitions
    30 seconds of intense cardio: sprint, jump rope, or jumping jacks
    Squat while pressing dumbbells overhead, 15-20 repetitions
    30 seconds of intense cardio: sprint, jump rope, or jumping jacks
    Crunches on an exercise ball, 15-20 repetitions
    30 seconds of intense cardio: sprint, jump rope, or jumping jacks
    Leg raises off the end of an exercise bench, 15-20 repetitions
    Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It’s simple really… When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it’s a long and lonely road. A road lined with detours that threaten to undermine your progress.

    When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.

    And I’ll be the one congratulating you when your goal is met.

    Call or email today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.

    Eating Out Right

    Temptations abound when you eat out. There are bread baskets, and chip baskets, and appetizers, and desserts. In order to maintain your healthy diet you’ll have to have a plan in place before arriving at the restaurant.

    Here’s how you stay on track while eating out:
    Don’t eat extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.
    Don’t drink calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories.
    Get it plain: Ask for sauces and dressings on the side to cut down calories.
    Get healthier sides: Just because the grilled fish comes with a side of potatoes doesn’t mean you have to get it that way. Ask for a side of steamed veggies instead.

    Healthy “Fried” Chicken

    By baking the chicken and using low-carb flours, this recipe has half of the calories and 80% less fat than traditional fried chicken. Serve with a side of vegetables and a salad.

    Servings: 6

    Here’s what you need:
    2 eggs
    2 Tablespoons fruit-only apricot preserves
    2 Tablespoons Dijon mustard
    ½ teaspoon garlic powder
    ½ teaspoon red pepper flakes
    ½ cup almond flour
    ½ cup almond meal
    ½ cup coconut flour
    ½ teaspoon black pepper
    ½ teaspoon dried thyme
    ½ teaspoon sweet paprika
    ½ teaspoon salt
    2 lbs boneless, skinless organic chicken tenders
    Preheat oven to 350 degrees F. Lightly grease a 13″x9″ baking pan with coconut oil.
    In a medium bowl whisk the eggs, apricot preserves, mustard, garlic powder, and red pepper flakes.
    In another medium bowl combine the almond flour, almond meal, coconut flour, pepper, thyme, paprika and salt.
    Dip each chicken tender in the egg mixture, then dredge through the flour mixture. Place in the prepared pan.
    Bake for 35 minutes. Change oven to high broil for 2 minutes, flip each chicken tender and broil the other side for 2 minutes.
    Serve with a side of sugar-free BBQ sauce or organic honey mustard.
    Nutritional Analysis: One serving equals: 256 calories, 6g fat, 376mg sodium, 5g carbohydrate, 2g fiber, and 39g protein.

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  • 5 exercises that target your gluteal muscles

    5 exercises that target your gluteal muscles

    Here’s the article that you’ve been waiting for – everything you need to know to shape up your booty for swimsuit season.

    Don’t allow past failures get you down. It can be frustrating waiting for results, but by a combination of cardio exercises, a healthy diet, and the right resistance workouts targeted for the butt and thighs, you will reach your goal.

    Here are the essential exercises that target your gluteal muscles to give it the shape and tone you desire.

    Exercise 1: Hip Lift
    A great exercise to work your flute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

    Exercise 2: Leg Lift
    To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.

    Exercise 3: Banded Shuffle
    This is a great exercise to get your heart pumping and work your butt. To do this exercise, you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel a workout.

    Exercise 4: Plie Squat
    Another form of squat is the plie squat. If you don’t have an elastic band, this is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plie position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.

    Exercise 5: Lunge
    A fifth exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.

    Lunges exercise Miami Fitness
    Lunges exercise Miami Fitness

    Exercise 6: Run or Walk
    Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.

    Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!

    If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

    Don’t wait – call or email today to get started.

    No More Excuses

    Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage.

    • Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
    • Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
    • Remember that you can only have two things in life: excuses or results. Which do you want?

    Don’t allow excuses to ruin your life any longer.

    Breakfast Bird Nests

    You know that curbing your carbs will help you lose weight and tone up, so try this low carb breakfast. It’s a great way to eat some veggies with breakfast.
    Servings: 4

    Here’s what you need…

    • 4 large, round tomatoes
    • 1 teaspoon olive oil
    • 1 clove garlic, minced
    • 1 small onion, finely chopped
    • 3 slices organic, nitrate-free turkey bacon, chopped
    • dash of dried oregano, plus more for garnish
    • optional dash of salt (added salt is not in nutritional analysis)
    • dash of pepper
    • 4 organic, omega-3, free range eggs
    1. Preheat oven to 400 degrees F.
    2. Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes.
    3. In a skillet, heat the oil over medium heat. Add garlic. Add onion. Add chopped bacon. Saute for 5 minutes, until mostly cooked. Add the spices and mix well.
    4. Turn oven to broil.
    5. Fill each tomato with the bacon mixture, leaving about 1/2 inch of space at the top of each tomato. Crack an egg into each tomato then sprinkle with oregano. Place in the oven under broiler for 5 minutes. Remove from oven once the top has set, and you’ll have perfectly done over easy eggs.
    6. For well done eggs: change oven temperature back to 400 degrees F, and continue to bake for an additional 10 minutes.

    Nutritional Analysis: One serving equals: 98 calories, 5g fat, 162mg sodium, 3g carbohydrate, .6g fiber, and 9g protein.

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