Fat burning, muscle is your best ally.
Many people who want to drop a quick 10 pounds of fat head to the gym and jump on the nearest treadmill or stair master. When you talk about losing weight and burning fat , you’re really talking about losing body fat – and cardio is not the only way to burn fat or keep it off.
If you want to sculpt a leaner figure, you need to build muscle while reducing your body fat percentage – what trainers call increasing lean body mass. Aerobic exercise should be part of your fitness regimen, but that’s only part of a solid plan. Here are three reasons why muscle -building resistance training must be part of any comprehensive fitness and weight maintenance strategy.
Fat burning and muscle
Muscle boost your metabolism. You burn most of your calories each day by living – digesting, working, reading thinking. Replacing fat with muscle increases that passive calorie burn. According to the latest research, muscle at rest burns three times the calories of fat at rest. Replace 20 pounds of fat with muscle and burn a extra 80 calories a day just by sitting around. That’s equivalent to losing eight pounds in a year!
Resistance training burns calories. You might not think of weight – lifting session as a major calories burner, but intense resistance training can burn 500 calories in less than an hour. The key to blasting the calories? Rest minimally between sets. Do your reps quickly but safely to increase the aerobic benefits of your lifting, include movements that use as many muscle groups as possible.
Resistance training maintains weight loss. What happens when you do the same elliptical workout for three months? You stop getting results. Your body adapts to the exercise and weight loss comes to a halt. Three varied strength – training sessions per week will keep muscles guessing and growing shoulders and arms on day one, chest, back and core on day three; lower body on day five.
Fat and muscle
Precision Fitness Placentia
1152 E Yorba Linda Blvd
Spring fitness specials
Spring is here and swim suit season is around the corner.
Time to get in shape with Precision Fitness Placentia, Spring specials for a limited time:
buy 3 months get 3 months FREE
Buy 6 months get 6 month FREE
Includes: All small group classes, P90X, kickboxing, FUN boot camp, 2 week FIT 4 LIFE fat burning program, also UNLIMITED TRAINING & GYM USE.
Spring fitness special Must be paid in full by: April 15th 2014
Call 714-883-8940 and try it our for ONE WEEK FREE!!
Precision Fitness Placentia
1152 E Yorba Linda Blvd
Placentia, CA 714-883-8940
Active or Fit
When it comes to excuses for not exercising, I’ve heard them all.
Sometimes the excuse is self-inflicted: I don’t have the time.
Other times the excuse is pure procrastination: I’m going to start as soon as tax season ends.
And then there are excuses that are downright funny: I don’t like to sweat.
As delicately as possible, I point out to these well meaning excuse-makers that, even though they don’t want to do it, exercise is an important part of cultivating a strong, healthy and attractive body.
I tell them that if they would just exercise 2 to 4 times each week they would feel a dramatic improvement in their daily life, starting with renewed energy and strength.
Then I bring up the health benefits and explain how many of their health problems would improve or even disappear. I talk about how great they will feel, and look, dropping those extra pounds and rediscovering a slender figure.
Even with all this experience in excuse squashing, there used to be an excuse that would leave me stumped.
The sneaky excuse of ‘I’m active’: Oh, I don’t need to exercise with a personal trainer—I’m very active. I play golf and tennis and Wii.
Well, that is a good excuse, right? Golf, tennis and Wii are all active sports that burn calories. Maybe you can be fit without doing any other exercise…
And then I started noticing a trend.
The ‘golf’ people couldn’t touch their toes in a simple flexibility test. The ‘tennis players’ couldn’t jump rope for 60 seconds. The ‘Wii players’ needed a week to recover from a one mile jog. The so-called ‘active’ people encountered injury after injury.
And then it hit me.
You can’t become fit simply by being active.
Only by being fit can you become more active.
To be lean and to maintain a level of fitness there is no substitute for a consistent, challenging exercise program. It’s the only way, folks.
To truly be fit is when your body is able to do whatever you ask of it. This comes from a combination of flexibility, strength and endurance.
So, do you exercise?
Or are you fooling yourself with the idea of ‘being active’?
How do you feel about your current level of fitness? Are you able to do each and everything you want? Or do you end up opting out of activities that you know would be too challenging?
If you’ve used the excuse of ‘being active’ in the past, take a minute to reconsider your position. Don’t bank on your ‘active’ lifestyle with the hope of true results.
Call or email me today to get started on an exercise program that will make you truly fit.
And if you’re furthest from active but simply want to lose those extra inches and pounds, make the decision to contact me today.
As they say…there’s no trial run in the game of life.
Active or fit
5 Great Reasons to Exercise and be active
Here you go, 5 more motivating reasons to start a challenging exercise program today:
- Exercise makes you feel better about yourself.
- Exercise improves your mood.
- Exercise reduces the risk of chronic disease.
- Exercise eliminates unwanted pounds.
- Exercise improves longevity.
Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken, shallots and fresh dill will only take you about 45 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean. Servings: 8
Here’s what you need:
- 1/3 cup coconut flour
- 3 lbs boneless, skinless chicken thighs
- sea salt and black pepper
- 2 Tablespoons olive oil
- 20 shallots, peeled and halved
- 4 garlic cloves, minced
- 1 cup sparkling, white wine
- 3 Tablespoons Dijon mustard
- 1 cup organic chicken broth
- 3 cups cherry tomatoes, halved
- 1/2 cup fresh dill, chopped
- Place the flour in a shallow bowl. Rinse the chicken and pat dry. Season both sides of the chicken thighs with salt and pepper. Dredge through the coconut flour.
- In a heavy Dutch oven, heat the olive oil over medium high. Add the chicken and cook until browned, about 4 minutes per side.
- Add the shallots and garlic, cook until softened, about 5 minutes. Add the wine, mustard and chicken broth. Reduce the heat to a simmer, cover and cook for 30 minutes.
- Add the tomatoes and fresh dill. Season with a little more salt and pepper. Cook over high for 5 minutes. Serve warm.
Nutritional Analysis: 283 calories, 11g fat, 242mg sodium, 8g carbohydrate, 2.5g fiber, and 35g protein
Motivate your friends, family and co-workers to be active, Use the “refer a friend” link below to forward this newsletter and subscribe your friends.
“I went from a size 16 to a size 10 in two months” Luara Asbill, Yorba Linda, CA
To see video testimonials log onto www.placentiapersonaltraining.com
” Thanks to Stewart, I lost 45 lbs and have more energy and FEEL GREAT!!” Rene Santos
Clean Eating – Recipes and Tips for Staying in Shape
written by: Erin Stone
As a health science major, I have been learning a lot about nutrition and staying in shape. It turns out that while working out is EXTREMELY important, your diet contributes to about 70% of your results! Many people feel that eating clean and healthy meals are hard and time consuming, but I have found a few recipes that I love, and I hope you will too! It turns out that healthy meals can still be delicious. I have found that the key to staying on a healthy diet is making a meal plan and sticking to it. When you have your meals all planned out, it becomes much harder to cheat on your diet. Here are some fun (and interesting!) recipe ideas for breakfast, lunch, dinner, and everywhere in between!
Zeggs and Zoats (Zucchini eggs and oats)- I discovered this crazy recipe a few days ago on instagram. It sounds weird, but tastes great if you’re looking for a filling, low carb breakfast! The best part is that you can personalize the recipe and add whatever toppings you’d like.
- 1 lg zucchini, grated
- 3-5 egg whites
- 1/4 cup almond milk or water
- 1/2 tsp vanilla extract
- 1 tbs + 2 tsp coconut flour
- 2 tbs chia or flax seeds (optional)
- 1 or 2 packets of stevia
- add 1 tsp cocoa for chocolate zeggs!
Directions: mix all ingredients in a microwave safe bowl, and put in microwave for 2 and a half minutes. Remove and stir, then put back in microwave for another 2 minutes and 30 seconds. Top with whatever you would like! Some popular toppings are sliced banana, PB2 powder, blueberries, cinnamon, honey, slicked almonds, or other fruit. Zoats are the same general idea, but there are oats in the recipe as well for more added carbs. There are tons of recipes on the internet for different flavor zeggs and zoats!
Coconut Banana Pancakes (YUM!) makes 4 pancakes
- 2 tbs coconut flour
- 2 large egg whites
- 1/4 cup almond milk
- 1/2 tsp baking powder
- 1 packet stevia
- 1/2 smashed banana
- 1 tbs water
- a couple drops of coconut extract (optional)
- topping: chocolate PB2
directions: mix all ingredients and make pancakes on a griddle or in a pan, cooking for a few minutes on each side. Top with chocolate PB2 or maple syrup and the other half of banana, sliced. These pancakes are delicious, and give you nothing to feel guilty about!
Baked Wild Cod (my personal favorite!)
- 1.5 lbs wild cod
- 2 medium yams/sweet potatoes, sliced thin
- 2 small red potatoes, sliced thin
- 1 large tomato, sliced
- 1 tbs tomato paste, mixed with 1/3 cup water
- 1/4 cup melted coconut oil
- 1/2 tsp garlic powder
- 1/2 tsp dried oregano
- 1/4 tsp basil
- sea salt and pepper to taste
Directions: Preheat oven to 450. In a large baking pan, toss and coat all of the ingredients. It’s that simple! Bake 30-40 minutes on top rack. Enjoy! Makes 4-5 servings.
Chicken Stir Fry
- 1.5 lbs boneless skinless chicken breast
- 1 medium onion, chopped
- 1/2 orange bell pepper, chopped
- 1.5 cup pineapple, chopped
- 2.5 tbs sweet and spicy bbq sauce (or your favorite sauce)
- 2 tbs olive oil
- 1 tsp minced garlic
- 1/4 cup pistachios, shelled and chopped (optional)
- salt and pepper to taste
Directions: Cut chicken into strips and season to your liking. In a large skillet, heat 1 tbs olive oil on medium high heat. Add chicken and cook until lightly browned. Next, add the rest of the olive oil (1 tbs), onions, bell pepper, garlic (or garlic powder), salt and pepper and cook for an additional 5 minutes. Last, add the pineapple, pistachios, and BBQ sauce and stir for 1 minute. Makes 2 servings. (from hungry happens site)
Paleo Chicken Avocado Soup
- 6 cups chicken broth
- 1 tsp sriracha (or to taste)
- 1 lb boneless skinless chicken breast
- 1 avocado, diced
- 4 scallions
- 1 clove crushed garlic
- salt and pepper to taste
Directions: Heat broth and sriracha on stovetop on medium heat. Dice chicken into bite sized pieces while to broth comes to a boil. When broth is simmering, stir in chopped white part of scallions and chicken. Add garlic. Let simmer for about 10 minutes, or until chicken is cooked. Add salt and pepper to taste. Serve in bowls, and divide avocado and green scallions among the servings.
Strawberry Ice Cream
- 1 lb unsweetened frozen strawberries
- 14 fl oz coconut milk
- 1/4 tsp liquid stevia
- 1/2 tbsp. lemon juice
Directions: Put everything in a food processor and run until strawberries are pureed. If there are leftovers, store in the freezer! It will freeze solid, so take out of the freezer about 20 minutes before you want to eat it.
I hope you enjoy all of these recipes, I’m sure more will be coming soon! Remember, healthy and clean food CAN taste delicious!
Golf game to the next level.
Placentia’s certified golf fitness instructor, Stewart is certified by the Titleist Performance Institute (TPI)
Why golf fitness? Because golfers are athletes!
Golf is an extremely athletic activity, using every muscle in the body. To put this into perspective, consider that the head of a golf club can travel over 100 miles per hour, an effort comparable to pitching a baseball. This kind of repetitive intensity can reduce performance and lead to injuries of the back, elbows, wrist & shoulders.
A golf conditioning specialist can help increase your performance, add strength and balance to your swing and help reduce the risk of injury.
Correct golf swing faults
Your swing fault can be affected by these physical problems:
- Lack of flexibility
- Poor center of gravity
- Poor posture
- Prior injuries
- Muscle imbalances
- Muscle weakness
Proper Conditioning makes a difference. Maximizing how your muscles and joints work together can create the power and control needed for an extraordinary golf swing!
Get results, improve your golf game!!
ADD YARDS TO YOUR DRIVE WITH INCREASED ACCURACY AND REDUCED INJURIES
We don’t teach you how to golf , we just make you better!
Call today for your private physical & personal corrective exercise program 714-883-8940
“Thanks to this program I have less back pain and my golf handicap has dropped from 2.1 to 0.2 and it still falling”
“Eight weeks after replacement I started working with Stewart My golf game has improved because of Stewart’s complete understanding of golf conditioning & human movement”
” Stewart has a wonderful understanding of how to improve my golf muscles. I no longer have a problem with coming over the top or swaying. This program has been a giant help”
Veda Brown age 71
“I noticed a improvement of 2-3 shots off my scores with less than a month’s time working with Stewart and at the college level that’s a huge difference”
University of Hawaii Hilo
“The strength and endurance I gained has helped me a lot!”
Yorba Linda, CA
Precision Fitness Placentia
1152 E Yorba Linda Blvd
Do you need help with weight loss and balancing your diet?
Choosemyplate.gov is an excellent website for healthy eating recommendations. The Supertracker will help you plan, analyze and track your diet and physical activity. Create a profile by entering your height, weight, gender, age and physical activity levels. By entering specific physical attributes into your profile, the Supertracker can tailor the food recommendations to your individual needs. After entering your info you will receive information on how much and what to eat. Food recommendations are based on a standard “balanced food plate” which promotes a balanced daily diet. Also, on the website you will be able to look up nutrition facts for over 8,000 foods and compare foods side by side. I hope you enjoy using the supertracker!
Fun, fitness & fat burning.
Who says exercise, fitness and burning body fat cannot be fun?
At Precision Fitness Placentia we developed the FUN fit camp.
What happens at Placentia’s # 1 fitness camp?
Hula hooping, hopscotch, jump roping, pushups off a giant tire, a lot of fat burning, laughing and FUN!!
We made it even better by adding our Kick, Punch and Dance class, in this unique class you will be performing REAL kickboxing moves and during your active recovery you will be DANCING and having FUN as well as burning a tons of FAT!
We call our FUN fit camp and Kick, Punch & Dance class: Hybrid 2.0 fit camp!
This class is one hour long and you will burn up to a 1000 calories and have more fun than you ever thought possible.
Join Placentia’s # 1 boot camp/fit camp us on Saturday 2/22/14 at 8:30 am
More FUN with a friend! It’s always FREE!!
Precision Fitness Placentia
1152 E Yorba Linda Blvd
Functional Training is an important training technique that helps prepare the body for actions that we perform in everyday life. In our daily lives, when we are moving about, we are moving in more than one plane of motion. This means we need to incorporate the same things into our workouts.
Four Pillars of Human Movement– the four pillars are composed of major movements the body naturally recognizes, and are the basis of functional training.
- Locomotion– all biomotor drills and single-leg dynamic movements (single-leg reach)
- Level Changes – squatting, lunging, stepping, trunk flexion and extension
- Pushing and Pulling – hands and elbows towards/ away from shoulders (push ups, pull ups, bench press, rows)
- Rotation– all changes in direction; rotational movement
Combining all of these pillars into a workout will make for great functional training. They will ease the stress put on your body from everyday activities.
Functional training Bonus Tips
- Fat loss – Cardio in the am before breakfast (or on an empty stomach)
- Fat loss – Cardio after weightlifting
- Fat loss – Follow with a protein drink (no carbs)
- Muscle gain – Cardio after weightnlifting
- Muscle gain – Drink a carb and protein drink before/during workout
- Muscle gain – Follow workout with a carb and protein drink
- Safety – Wait at least an hour after waking up before lifting
- Speed performance – Speed work BEFORE strength training
- Conditioning performance – Conditioning work after strength training
- Strength performance – Strength training before speed or conditioning
Stay tuned for more functional training tip in the future.
Kettlebells are an amazing way to gain muscle and speed up your weight loss! When used correctly, the kettlebell can prevent injury and help keep you in shape.
Our intern, Erin Stone, has this to say about her experience with kettlebells:
“Precision Fitness Placentia has taught me so much over the last couple weeks when it comes to the kettlebell! I always saw people using these in the gym, and I never picked one up because I was afraid of using an improper technique. I saw people doing all sorts of crazy things with them – swinging them over their heads and between their legs. Precision Fitness taught me how to use the kettlebell properly and I have mastered the kettlebell swings and cleans! I didn’t get them right away, but when I finally learned how to do the exercise properly I really felt like I was getting a great workout. My next goal is to perfect the snatch with the kettlebell! Getups with the kettlebell are also a great full body workout. I’m glad I didn’t try to do this by myself at the gym, because the movements required when using a kettlebell are very precise. We have a kettlebell workshop coming up, and I think it will be a great tool for those looking to improve their workouts and gain some new knowledge!”
Precision Fitness Placentia is having a FREE kettlebell workshop this Thursday, February 13th at 7:00 pm! Come learn about proper ways to use kettlebells. They provide a GREAT fat-burning workout when used correctly!
If you have any questions or would like to RSVP for this workshop, contact us at (714) 883-8940. www.placentiapersonaltraining.com
Any questions about Kettlebells call 714-883-8940
Precision Fitness Placentia
What you don’t know could hurt you and prevent you from losing weight.
How much thought do you put into what you eat?
If you want to get in shape then you’ll be interested to know that 80% of your health and fitness results are attributed to your diet.
READ NUTRITION LABELS. The nutritional content and ingredient list will give you everything you need to know about quality of what you eat.
Precision Fitness Placentia outlined 5 ingredients that should raise a RED FLAG when you turn over that package.
RED FLAG # 1 HIGH FRUCTOSE CORN SYRUP (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has shown to promote binges and increases blood sugar levels, PROMOTING FAT STORAGE.
The introduction of HFCS into our food supply directly paralleled a 47% spike in type 2 diabetes cases as well as 80% increase in obesity for mainstream products, including the following. Sauces (including ketchup) yogart, energy bars, soft drinks, fruit juices, processed bake goods, cereals crackers, ice cream, salads dressings, most packaged snack foods. www.placentiapersonaltraining.com
RED FLAG # 2 HYDROGENATED FAT/PARTIALLY HYDROGENATED FATS (TRANS FATS)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemicals structure has changed from a “cis” shape which the human body recognizes and utilizes, to trans shape, which is foreign and destructive to human physiology.
Check out each food label for the word HYDROGENATED AND AVOID IT diligently. Cutting out hydrogenated fats is a simple step towards looking and feeling your best! Need help with weight loss or increasing your fitness go to: www.placentiapersonaltraining.com
RED FLAG #3 ASPARTAME
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientist objected the approval claiming that aspartame hadn’t been safe for use as a food additive. MIT neuroscientist, Richard Wurtman researched the effects of aspartame and concluded that it promotes cravings for food high in calories and carbohydrates. Not good for weight loss or reaching your fitness goals.
Though aspartame is calorie free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result often hypoglycemia and sever hunger.
RED FLAG #4 WHITE SUGAR
White sugar comes from the juice of a sugar cane plant that has undergone an extensive refining process. In the process all of the enzymes, fiber vitamins and minerals are destroyed rendering a nutritional void. White sugar is also extremely high in calories, which your body loves to store away in fat cells. This means increase belly fat and weight gain.
Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that leads to weight gain!!
RED FLAG #5 WHITE FLOUR
White flour comes from natural wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly in to your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don’t need that!! www.placetiapersonaltraining.com
Once you cut these 5 items out of your diet, you’ll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time! Nutrition is important! For more help call Placentia’s #1 personal fitness training gym. We offer a certified P90x small group class, boot camps, personal fitness training. Call for a free consultation 714-883-8940
Precision Fitness Placentia: www.placentiapersonaltraining.com