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Tags: exercise cards, Fitness, gym trainer, my trainer fitness, workout cards

Move Over New Years…Hello February!

Tags: better workouts, depression, healthy living, my trainer fitness

By February millions of people are discouraged by failed New Year’s resolutions.  Some have joined—and already dropped out—of gyms while for others, resolve is waning and discouragement setting in.  Most people don’t reach their goals because they’re not focusing on their passions.

The two most important things for re-energizing and transforming lives are getting fit and aligning with our passions.  Our passions are those dreams that inspired us in our youth, and which often fall by the wayside collecting dust as we get covered up in day-to-day mundanity.  While fitness energizes our bodies, our passions energize us mentally and emotionally and imbue our lives with spirit, adding a spring to our step.

Top Tips To Get You Back On Track

* IDENTIFY: Identify Your Weight loss Purpose. i.e., the why, not the what.

* FOCUS: Focus on your Purpose…on your “why”.  E.g., instead of focusing on feeling fat, focus on feeling fit.  Focus on having more energy.  Focus on feeling better in your skin.  Fit is more motivating that fat!

* EAT! Focus on all the wonderful foods you CAN have, not what you can’t.  Shop in the produce section and realize you can have all that’s there.  Try new lean recipes using herbs and exotic spices.  Make it an adventure, not a chore.

* EXERCISE! Focus on how fortunate you are to be able to work out

* IMAGINE! Take at least five minutes each morning to visualize your goals and dreams as if already achieved, connecting with how you feel living those accomplishments.

* APPRECIATE: At bedtime, fall asleep while counting your blessings from the day…those things for which you can be grateful.  This sets up productive sleep and positive awakenings.

*****SHARE WITH US BY COMMENTING BELOW, WE WOULD LOVE TO HEAR YOUR TIPS FOR GETTING BACK ON TRACK!*****

Does cold weather make us fat?

Tags: burning fat, family fitness, fat loss for women, get in shape, healthy living, holiday weight gain, my trainer fitness, winter fitness

Are those jeans getting a little snug and oversized sweaters becoming your go to fashion item? You’re not alone. Most people will gain an average of 2 pounds during the winter season. Winter brings colder weather and for some, added pounds. Is it because we are eating too much getting less exercise…or is it the cold?

“Your body may be working against you to hang on to it so you stay warm,_ said Lawrence Cheskin, MD, founder of the Johns Hopkins Weight Management Center in Baltimore, in an interview with Prevention magazine.  So while some doctors believe that winter weight gain may be genetic, it’s more likely that the following issues are contributing to those unwanted pounds:

• less motivated to exercise due to colder temps
• eating more comfort foods such as nuts, chips, creamy fat laden foods and starchy carbs
• less sunlight contributes to feeling down and lack of motivation
• consuming more alcohol at festive events and mindless noshing

Prevention is Key:
1.    Get off the couch! As appealing as it can be limit your couch time and get your exercise in at the time of day you have the most energy. If you can’t get outside to benefit from some sunlight hit the gym, head to a climbing gym, get to a spin class. Try something new!

2.    Pass on the eggnog. Enjoy the festivities but limit alcohol and stay away from the calorie packed eggnog and  Irish Crème. Eggnog packs a walloping 350 Calories in an average serving, along with 19g of fat. Try champagne – 90 plus calories per eight-ounce glass, wine spritzers and Low Cal Beers.

3.    Stock the kitchen right! You’ve probably heard it many times before but if you don’t buy it, you won’t eat it! Hit the grocery store with a list of healthy foods that will keep you full and decrease the chances of eating out of boredom.  Fruits, vegetables, fiber rich foodsì go easy on the empty starches, high sugar items and high fat foods.

4.    Don’t forget your vitamins! Ensure you continue taking a multivitamin through the winter. Your body might benefit from taking extra vitamin C and D during the winter months (consult your doctor)

5.    Weigh yourself periodically. We’re not saying every day but at least once a week to keep yourself in check!

Enjoy some treats this holiday in moderation! Off set the weight gain by remaining active and eating right. At My Trainer Fitness we think these tips will keep you on track throughout the winter and into the warmer months.

Fitness-on-the-go for Holiday Travel

Tags: my gym trainer, my trainer fitness, personal trainer, training for women, travel workouts

It’s a wonderful time of year, holidays are upon us and for many of us that means travel.  Whether by plane or car you may find yourself sitting for prolonged periods of time, eager to be active once you reach your destination! A few helpful tips from My Trainer Fitness will prepare you for your workouts on the go and enable you to make healthy nutritional choices.

Equip yourself!
If you are visiting family, a gym may not be an option. That’s ok! You can take your My Gym Trainer books or any of the My Trainer Fitness 6-Packs. Bring a pair of dumbbells or it may be likely that your family or friends have a pair kicking around in their garage or basement J  One product we recommend is Aquabells; water inflatable dumbbells that compress for travel! www.aquabells.com.  Just don’t forget to pack workout shoes and clothing and you’re set! Fitness on the go can be easy and portable workouts are the solution!

Improvise!
So you’re prepared but discover a lack of equipment at the local gym or hotel?  No problem!  You can do similar exercises for the same body part! Flip to another week of workouts or think of an exercise you have done in past. If an exercise calls for a barbell, use dumbbells. If you don’t have access to an exercise ball you can likely use a mat.  And if you don’t have access to the gym then head outside!  Change your cardio from machine based to walking or running intervals. Make it fun to figure out alternate options and you’ll feel stronger and smarter afterward!  J

Recruit!
Sharing your fitness knowledge and passion is a great way to give back! Involve your friends and family in your workout! Show them how fun and easy fitness on the go can be!  And don’t forget the kids! My Trainer Fitness for Kids are fun fitness games and drills for kids perfect to get everyone involved in the fitness revolution! Fitness  and workouts for kids is essential with an obesity epidemic upon us!

It may seem to be a “no brainer” that we should be active while traveling and even—especially—during holidays, but it can be easy to get off track during these times.  So with just a little planning and commitment to be active each day, even if it’s just a brisk walk around the block, helps keep us healthy and balanced.  You will be glad you did because it’s never easy…always worth it!™

Family Circle Online Edition, featuring… us!

Tags: fitness training, get in shape, healthy living, lose weight, my gym trainer, my trainer fitness, new workout, personal trainer, six pack, training for women, women's workouts

25-Minute Best-Body Workout!

My Trainer Fitness for at Home! DIY exercise in the comfort of your own living room for only $10

Tags: Circuit Training, get in shape, home workouts, my trainer fitness

When the “My Gym Trainer” book series came out last winter, we received a lot of feedback from men and women who wanted a version to do at home, since not everyone has a gym membership. We loved the idea and recently launched our “My Trainer Fitness for at Home” 6-pack! It’s a great DIY fitness booklet containing 6 at-home workouts, each containing both cardio and weight training. Days 1 & 4 provide lower body exercise, while Days 2 & 5 work the upper body and finally, Days 3 & 6 hit those core muscles (abs and low back) for a complete full-body workout in 1 week. Of course, just like the MGT books, you can space out the workouts and only exercise 3x/week and then you would not do the same workout twice over a 2- week period. One of the best things about the 6-pack is that EACH WORKOUT IS ONLY 30 MINUTES. And anyone can commit to 30 minutes a day, especially at their house, even in their PJs! J The workouts are easy to follow too! You only need 2 sets of dumbbells (1 heavy, 1 light; how to choose is outlined in the pack), a chair and a mat. Each workout consists of 2 circuits, each of which last 15 minutes. Simply follow the circuit of exercises through as they are laid out, moving quickly from one exercise to the next to get a great cardio, as well as strength workout and boost the metabolism all day long. Start your day off right with a MTFAH workout in the morning before work to stay revved all day! Here is an example of what you can expect:

Purchase your MTFAH 6-pack for only $10 at http://www.MyTrainerFitness.com

DANDELION! A Favorite High-Nutrient Salad

Tags: dandelion salad, Fitness, my gym trainer, my trainer fitness, Nutrition, organic salads

A favorite salad from a favorite store, is dandelion salad from Whole Foods Market’s Recipes.

Easy to make and rich in vitamins and minerals, dandelion greens are also relatively inexpensive yet pack a powerful anti-oxidant punch for strengthening the immune system.  A virtual pharmacopeial treasure chest, dandelions are known as a digestive-supporting herb.  They increase bile flow in the liver, which promotes digestion of fats and absorption of fat-soluble vitamins A, D, K and E. 

Dandelion leaves, flowers and even the roots have been used for centuries in herbal teas as a medicinal plant.  Today, dandelion parts turn up in coffee substitutes, and even wine. Dandelions are rich in the minerals potassium, iron, calcium and magnesium.  They contain nature’s highest level of vitamin A, as well as many B vitamins important for energy metabolism.  As with all vegetables, they are a great source of fiber.

Dandelion Greens with Warm Balsamic Vinaigrette
Serves 6 to 8
Make sure to serve these dandelion greens right after tossing them in the warm garlic-infused vinaigrette.

Ingredients
2 1/2 pounds dandelion greens
2 tablespoons extra virgin olive oil
3 garlic cloves, finely chopped
1/4 cup hazelnuts, coarsely chopped
1 tablespoon balsamic vinegar
Salt and pepper to taste

Method
Trim off thickest part of the stems and discard along with any tough leaves. Roughly chop remaining greens and transfer to a large salad bowl.

Heat oil in a small heavy skillet over low heat. Add garlic and hazelnuts and cook, stirring frequently, until garlic is golden. Stir in vinegar and salt and pepper.

Pour hot vinaigrette over greens and toss to combine. Serve immediately.

Nutrition
Per Serving (174g-wt.): 140 calories (70 from fat), 8g total fat, 1g saturated fat, 5g protein, 16g total carbohydrate (6g dietary fiber, 7g sugar), 0mg cholesterol, 290mg sodium
http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=681

DISCLAIMER:
We’ve provided this special diet and nutritional information for educational purposes. But remember — we’re not doctors and this is information, not professional advice! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.

CLICK HERE to purchase My Gym Trainer! For more information, visit: http://www.mytrainerfitness.com

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About Personal Training Certifications: Don't be fooled!

Tags: Fitness, fitness training, jill coleman, my gym trainer, my trainer fitness, personal trainer, weight training

Not all personal training certifications are equal.

My Gym Trainer is the best option for someone who wants the quality of workouts achieved by hiring a personal trainer without the cost.

The workouts contained here were designed by Jill Coleman, an American College of Sports Medicine (ACSM)-certified personal trainer.

Jill also holds a bachelors degree in Exercise Science, which is something you, as a consumer, should look for when evaluating who to listen to in the fitness world.

Other top fitness certifications include those from the National Sports and Conditioning Association (NSCA) and the National Academy of Sports Medicine (NASM).

CLICK HERE to purchase My Gym Trainer!

For more information, visit: http://www.mytrainerfitness.com

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