workout book

ARE YOU INVITING TEMPTATION?

Tags: family fitness, healthy living, Nutrition, personal trainer, training for women, women's workouts, workout book

The Simplest Way to Avoid Daily Food Stress and Expensive High Calorie Shopping:

What happens when we go grocery shopping without a list?  Do we tend to buy more or less than we might actually need?  Sure, we may forget a few things, but more likely we often end up spending extra time and money as we roam the aisles trying to recall what we need.  I other words, we’re roaming the aisles WIDE OPEN to temptation…inviting it even!

You’ll be amazed at how this simple strategy is so effective.  When we take just a few minutes to plan our food for the day, we’ve removed an entire area often vulnerable to mental argument and debate and internal fighting over what we know we should have versus what’s simple, easy, available or more tempting.

Sunday’s are great days for planning the week’s menus and shopping list.  BUT, if planning a week ahead seems like too much, then start a day or two at a time.  Sunday evening, plan for Monday.  It’s best when you can go ahead and do some prep work ahead of time so that you arrive into Monday, often the most stressful day of the week, ahead of the game.  Then as you’re going through your day, when it comes to meals and food, that’s already handled.  This means that you are far less likely to spend/waste any time fighting off the inevitable temptations that come up, at work or school, at home, and at the store.  Then it becomes not a matter of “what do I want?” It becomes “this is what I’m having.”  That is powerful!  If you doubt that simple tactic can be so powerful, then just give it a try.

Tell us how it works for you.  We value your perspective.

Working Out Increases Intelligence

Tags: better workouts, burning fat, children's fitness, family fitness, fitness trainer, healthy living, jill coleman, my gym trainer, personal trainer, training for women, weight training, women's workouts, workout book

From Brawn to Brain Power, How Exercise Makes Us Smarter
Our bodies evolved in motion.  Our hunter-gatherer ancestors, as they’ve come to be called, did not sit at desks or in caves all day.  They had to move to eat–or be eaten.  It was in this natural environment of motion that the human brain literally evolved.

Ask any runner or fitness fiend and most will tell you that their best ideas come while they’re working out and it’s not their imagination…or maybe it is…their creative imagination that is!  Exercise literally increases the flow of blood and oxygen to the brain, refreshes our brain cells and stimulates new synaptic exchanges that are a vital part of the creative, thinking mind.

The other time the brain does this the most?  In sleep!  So the message here is to remember these two basic things:  exercise and adequate rest are not optional, they are essential, and can even make you smarter.

So, next time you need more mental juice or feel “brain dead” as the saying goes, try some simple exercise to get your blood flowing, such as a brisk walk, a few rounds of climbing stairs, squat jumps or some good ole jumping jacks, and you’ll be amazed at how very effective a couple of active minutes can be.  Power naps work for some people and can be just the thing, but often the nap is as much about getting horizontal to shift the blood flow as much as the actual need for a nap.  For those who have a hard time fitting exercise into their schedule, try three minutes of a vigorous–but safe–activity instead.  The results should be energizing!

A great and enjoyable resource for learning more about how the brain functions, written in language that had my teenage daughter chuckling more than once as she studied it, is Brain Rules by Dr. John Medina.  It’s a favorite in our household and if you buy it from my daughter’s blog, (she’s a budding teen entrepreneur), she will send your book with her FREE study guide, great for teens, college students and as a teacher resource.

Order Brain Rules from:
www.DevaniAnjali.com (includes a FREE student/teacher study guide)
Or, your usual favorite book source, and for more information and fun videos by author John Medina:  www.BrainRules.com

Bat Wings. Wobble Arm.

Tags: better workouts, fitness training, my gym trainer, weight training, workout book

For many women the back of the arm or the triceps region is considered a trouble spot.  This is considered a “testosterone point” which means that the higher the levels of testosterone in the body, the less likely fat is to be stored here.  That means that exercises targeting this area must utilize a challengingly heavy weight, and work to the point of failure.  Some great exercises to include in your triceps arsenal include:

1. Triceps Dip: This is an exercise staple and should be performed at the beginning of a triceps workout. Advanced trainees should attempt to complete a few repetitions with no assistance, for a guaranteed failure.  Once you get there, add some assistance and rep them out until failure is reached again.
2. French Press:  Also commonly known as “Skull-Crushers”, if you have ever attempted a heavy set of these, you probably know the name of the exercise rings all too true, so be sure to use a weight you can manage on your own, starting lighter and working your way up if you’re not sure.  Check out My Gym Trainer for instructional photos on this technical exercise, which is one of the best for isolation of the triceps and will guarantee soreness for days.
3. Heavy Squats: Squats for triceps?! Believe it or not, incorporating other exercises that use multiple muscle groups across several joints are huge generators of testosterone release which can also benefit the triceps.  Though it sounds counter-intuitive, getting to failure using a heavy weight on squats is a great way to prevent fat storage in the triceps!  Other exercises include Cleans and Presses, Push Presses and Deadlift Rows.

Welcome to the My Gym Trainer Blog!

Tags: healthy living, my gym trainer, new workout, personal trainer, workout book

Hello everyone!  LeAura and I are excited to bring you the latest in exercise, nutrition and lifestyle management to maximize your health outcomes with the help of My Gym Trainer.

If you have not checked out the My Gym Trainer book series yet, check out www.mytrainerfitness.com to get the low-down on these new, innovative fitness tools.  My Gym Trainer is a new book with 24 removable workout cards for a four- to eight-week challenging workout cycle. It is packaged into a smart, efficient, effective approach to fitness. Each page represents a day’s workout: You simply take out the laminated page and follow the thorough, detailed plans!

For anyone who needs more direction in the gym–what machines do I use? How many sets, reps? How do I maximize my time in the gym to get the biggest bang for my buck?  My Gym Trainer can get you results, guaranteed!  :-)  Available in Levels 1, 2 & 3, so anyone can get their best personal workout.

Thanks for checking out our blog!  Up next, the keys to a Healthy, Balanced Life!

Visit our website: http://mytrainerfitness.com!

See you in the gym!!
ox Jill
jill@mytrainerfitness.com–would love to hear from you!

Take your personal trainer to the gym with you!!