Motivations

Helpful recovery tips

​Helpful recovery tips

From your friends at Placentia’s #1 Fitness Results 

Call 714-883-8940 and redeem your FREE WEEK of unlimited personal training

Fueling your body with the proper nutrients is essential for weight-loss and fitness goals!

To support proper recovery as you go through my 30-day workout program and beyond, I wanted to share a few additional helpful tips with you:

1. Make sure you aren’t going more than 3 hours without eating. Eating every 3 hours gives you more energy and helps you control your blood sugar, which means you burn more fat.

2. Thirst can often be mistaken for hunger. Far too often people reach for calorie rich foods because they think they’re hungry when really they just need a tall glass of cold water because their bodies are dehydrated. Drink a glass of water, see if you feel satisfied, and then decide if you need to reach for some food.

3. It’s important to refuel within 60 minutes after your workout. A great in-between meal snack is an apple or almonds, or a protein powder drink with Whey Protein.

Helpful recovery tips

4. Working out not only strengthens your body, but it can also be equally as hard on your body. To ensure your body is adequately prepared for and repairs after a grueling workout, there are several key “ingredients” or supplements that will get you through the workout smoothly and repaired after the workout quickly.

5. A foam roller guarantees optimal recovery before and after strength training sessions. Anytime is a good time to foam roll; even as little as 5-10 minutes is sure to make difference.

Well that’s it my friends. Remember in order to truly capitalize on the hard work you’re putting in at the gym, you must properly fuel your body before, during, and after the workout. And please feel free to share these facts with everyone you know!!

Helpful recovery tips

Thank you ​

Stewart

Placentia’s #1 Fitness Results Service 

714-883-8940

www.placentiapersonaltraining.com 

www.placentiafitness.biotrust.com


15 Essential Fat Loss Tips

15 Essential Fat Loss Tips

Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.

Fat Loss Tip #6: Reduce Alcohol Intake

It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water. 

Fat Loss Tip #7: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

Fat Loss Tip #8: Hit the Hay

Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!

Fat Loss Tip #9: Go Green (First)

There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

Fat Loss Tip #10: Weigh Yourself

You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed.

Fat Loss Tip #11: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

Fat Loss Tip #12: Keep the Burn Going

Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds.

Fat Loss Tip #13: Goodbye Sugary Sweet

Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

Fat Loss Tip #14: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.

Fat Loss Tip #15: Don’t Give Up

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. If you’re not yet one of my esteemed clients then now is the time to join in and experience a whole new level of fitness and fat loss. Reply to this email or give me a call today to get started.

15 essential Fat Loss Tips

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Placentia’s #1 fitness for men and women 40+

Placentia’s #1 Fitness for men and women 40+

Men and women 40 years old +,  it’s not to late to get in your best shape ever!

fullsizerenderWe understand what it takes to get for men and women 40+ to get back in shape.

Our safe effective challenging workouts are designed for men and women 40 years and up.  If increasing your strength, mobility and decrease your BODY FAT sounds good then Placentia’s #1 fitness results service if for you!

Call 714-883-8940 to set your FREE body diagnostic evaluation or visit our website www.placentiapersonaltraining.com

face book: placentia’s# 1 fitness results service.

Placentia’s #1 fitness for men and women 40+


5 Flat Tummy Myths

5 Flat Tummy Myths (and 3 Steps to Tight Abs)

Placentia’s #1 Fitness Results Service

FREE unlimited fitness training

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Fat burning help is here

Fat burning help is here

Nutrition is 70% of your results

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5 pounds

5 pounds

I’d like to share five simple strategies with you for shedding five pounds of fat before the holidays. 

But first let me clear something up. 

Weight loss can be put into two categories.

  • The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was.
  • The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.

The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results. 

Strategy #1: Ditch Your Diet Soda
Studies are coming out that link diet soda to weight gain. 

Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, “Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences.” 

Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly. 

5 pounds

Strategy #2: Swap Sandwich Bread for Lettuce
Move over bread, lettuce is better. 

It’s time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below. 

Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you’ll feel more energetic after lunch too. 

Strategy #3: Trade Slow Cardio for Intense Intervals
Doing slow cardio will not give you results. 

In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you’re a swimmer, then push yourself extra hard every other lap. 

Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear. 

Strategy #4: Avoid Sugar 99% Of The Time
Sugar will cause you to gain weight every single time. 

There’s really no way around that simple truth. Sugar is standing between you and your perfect body. If you’re serious about looking and feeling great, then understand that sugar has no place in your diet. 

Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it’s your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule. 

Strategy #5: Exercise With A Professional
When I design your workouts, you know it will be good. 

People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you’ll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you’re looking for. 

Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver. 

Call or email today and I’ll get you started on a program that will get you to the body of your dreams.

5 pounds

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The simplest weight loss diet ever!

The simplest weight loss diet ever!

THE SIMPLEST WEIGHT LOSS DIET EVER!

Call Placentia’s #1 Fitness Results Service 714-883-8940  and receive a copy of THE SIMPLEST WEIGHT LOSS DIET EVER!  For only a $1 minimum donation to St. Jude children’s research hospital.

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Strength training

Strength training

7 Ways Strength Training Will Change Your Life

You get married. Have a baby. Move across the world. Start going to night school so you can get a degree. All of these are life-changing events that make you a different person. But did you know your life can change significantly just by spending some time strength training? 

That’s right—if you’re willing to commit to strength training, your life will change significantly in seven ways. Here they are.

Change #1: Toned

This one’s obvious for anyone who has ever stepped inside a gym. When you add strength training to your routine, your body shapes up quickly. Working with me, you can determine an appropriate strength-training regimen that will give your body the look you desire. When you look better, you feel better and more confident. But lifting weights isn’t just about looking good…

Change #2: Health Risks Drop

Want to reduce your worry factor significantly? Then start lifting weights. When you do, you’ll find your body has better defense against the common cold and other everyday sicknesses. But that’s not all. By lifting weights and staying healthy, you’ll be better able to sidestep countless diseases that plague so many—from diabetes and cancer to heart disease and stroke.

Strength training

Change #3: You’ll Go Longer

Ever just want to crash and burn after a hard day at work? Wish you had the stamina to play a game of kickball with your kids on the weekends? Lifting weights will help you improve your stamina so you can do just that. Once you’ve lifted weights for a while, your muscles grow stronger and you learn how to power through even when you’re feeling a bit worn out. Going longer, however, isn’t reserved for the athletic field.

Change #4: Sex Improves

Lifting weights may not transform you into some sort of sexual maniac, but it will do lots of good things for your body that in turn translates to good things for your sexual abilities. One way strength training does this is by improving blood flow throughout your body, which is important for sexual function. On top of blood flow, you will feel better about your body and become less likely to struggle with sexual dysfunction.

Change #5: You Can Focus

Meetings aren’t the most exciting events in the world. They drone on for hours, and your involvement does little to help those you’re meeting with find solutions. Until you start lifting weights. Suddenly, your brain is getting the blood flow necessary for optimal function and your brain even grows new cells. Once your most important muscle kicks into overdrive, you’re ready to be alert and thoughtful.

Change #6: You’ll Smile More

Life is not easy. And when it comes at you full force, the stress can be too much. When this happens, you may find yourself spiraling into a bout of sadness or even depression. Lift weights regularly, however, and you’ll experience something the prescription-producing world doesn’t want you to know. Lifting weights gives your body what it needs to fend off depression. And you don’t need a doctor’s appointment for a weight-lifting session.

Change #7: You Live in the Now

It is good to plan and know what you’re doing with your life. However, if you spend all your life worried about what you’re going to do with yourself when you retire in 23 years, you’re missing out on something very important: the here and now. When you lift weights, you’re forced to focus on the task at hand. 

Otherwise, you’ll never get that final rep in. By incorporating strength training, your life is changed for the better, because you finally learn to live in the moment, a skill that translates to increased life satisfaction.

Sound good to you? Give me a call or shoot me an email today to get started on a fitness routine that’s custom tailored to your needs.

Strength training

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