No Substitute for Hard Work
Check out this video of Justin Upton on work ethic…
Committed to your success,
Marcus Rose
Performance Enhancement Specialist
“Pain is temporary…Quitting last forever!”
Lance Armstrong
LaDainian Tomlinson – Work Ethic
Check out this video on Ladainian Tomlinson…
Committed to your success,
Marcus Rose
Performance Enhancement Specialist
“Pain is temporary…Quitting last forever!”
Lance Armstrong
Flighted Ball or Goal kick part 3: Head Like a “ROCK”
Check out this video number three of our series “Flighted ball or goal kicks”…
Committed to your success,
Coach Andy
“The vision of a champion is someone bent over, drenched in sweat, to a point of exhaustion, when no one else is watching.”
Anson Dorrance
USA Women’s Soccer Coach
Flighted or goal kicks pt. 2: Eyes On Ball
Check out this second video of our series “Flighted balls or goal kicks”…
Committed to your success,
Coach Andy
“The vision of a champion is someone bent over, drenched in sweat, to a point of exhaustion, when no one else is watching.”
Anson Dorrance
USA Women’s Soccer Coach
Do You Have A Slow Metabolism?
Slow metabolism can be a real reason why a person cannot lose weight. However, metabolism is often misunderstood and too-often blamed.
Metabolism is the conversion of calories into usable energy. It makes sense that some people would have a faster rate than others. It also makes sense that those who don’t expend calories quickly as energy would be more likely to store this food as fat. This is the “survival gene” that has allowed us to live off of stored energy.
It has become popular to say that we tend to gain weight as we age. But not because our metabolism slows down, but because we get less exercise and thus burn fewer calories.
While it is true that most of us get less exercise as we get older, our metabolism does indeed slow. We lose muscle as we age. Since muscle burns more calories than fat, fewer calories are burned at older ages, even with the same activity levels. This is the reason men tend to gain fat less easily than women; men have more muscle and less fat to begin with. There is also an age-related slowing of metabolism on the cellular level of as much as 2% per year. The effects of this slowing are often worsened by the less efficient calorie-burning of the overweight person.
Below are tips for improving metabolism. Note that if any of these guidelines are neglected, results will take longer and be more difficult to maintain
Aerobic Exercise. At least 30 minutes of some form of aerobic exercise at least three days per week burns sufficient calories to lose weight on a good diet. Just like with other activities, the more active you are the faster rate you’ll expend calories and the greater the effect on your metabolic rate.
Weight Training. Unlike aerobic exercise, with weight training your metabolism stays elevated for many hours after you finish your workout. Not only that, but with bigger muscles, such as leg muscles, you will burn more calories all day. That is an actual speeding up of your metabolism.
The Right Food. Eating complex carbohydrates from whole grains and fresh vegetables and lean protein allows the body to burn calories more efficiently. Sugary foods, refined carbohydrates, and saturated and hydrogenated fats have the opposite effect. Sugar is far more likely to be stored as fat than complex carbohydrates. Spicy food appears to boost metabolism, as does caffeine.
Smaller, More Frequent Meals. That starts with breakfast. Studies show that eating smaller meals every three to four hours aids both metabolism and weight loss. More than 4 or 5 hours between meals can actually cause a significant slowdown in metabolism, as your body gets the message of scarcity and starts to conserve. It can also lead to overeating.
Drink water. Staying well hydrated is essential to flushing the body of the toxins that are released when fat is burned. Inadequate water consumption can also lead to additional stress on the body, which contributes to a slowing of metabolism.
Avoid stress. Stress can contribute to weight gain by stimulating the release of cortisol, a hormone that slows metabolism. Moreover, when we’re under stress, we eat too much! And we eat the wrong foods!
Sleep. Research shows that people who don’t sleep for at least seven hours per night are more likely to gain weight than people who do. Research also shows that muscle is regenerated in the final two hours of sleep each night. Waking up two hours early could prevent that, and related metabolic improvements, from occurring.
As stated in previous blogs, these changes are not expected to occur overnight. These are lifestyle changes that take a strong will, a solid support system, and lots of self-discipline.
If you are serious about taking control of your metabolism and getting your eating habits and nutrition on the right track…go HERE to get started!
Good luck to all and remember: If you’re moving, you’re working!
Committed to your success,
Marcus Bridges
“If you’re moving, you’re working!”
P.S. – Go HERE to finally learn what to eat and when to eat it!
Weight Loss in Simpsonville
Weight loss in Simpsonville can be as easy with a personal trainer! If you are serious about losing weight, it will be easy to find the right way to do it. The difficult part will be sticking with the program. That is one good reason to get help with your plan.
The will to stick to a program is half the battle. A personal trainer can help in your attempt at weight loss in Simpsonville by continuing to motivate and support you. Access to good equipment and gaining the knowledge of the correct way to use the machines is essential while you are losing the weight to keep your muscles toned and reduce loose skin.
Whatever your health and fitness concerns may be, we are certain that we can help you achieve your goals once and for all. Our personal training clients are real people from the Greenville and Simpsonville area, just like you, who decided to make a commitment to changing their lives forever. If you are ready to begin making tremendous progress fill out the form to schedule your Free Private Fitness Consultation!
Face it. You are not happy with the extra weight. No one is. It is easier to lose weight if you have the support and encouragement that you need to help you over the rough spots. When you are on the verge of giving up, sometimes all you need is a good pep talk on why you shouldn’t. That can make the difference between staying on track and succeeding in your mission of weight loss in Simpsonville.
Weight loss in Simpsonville is not just about losing the weight although that is one good reason. Being in shape and able to enjoy all the fun with family or friends is one of the best feelings in the world.
There has been enough research to warrant the facts that being overweight causes heart problems. So think about it this way. Your goal is more than just losing weight. It is taking care of your heart and your body so that it can take care of you. Once you start to shed the pounds you will find you have more energy and a different outlook. Activities that once seemed like too much effort will be quite appealing to you again.
Research has shown that people who are more active live longer and have fewer health problems than those that spend their entire time sitting in front of the television. If you try to take it in steps rather than expecting big results in a short time, you will be amazed at how much better you feel about losing weight. It will not seem an insurmountable task and one you feel like giving up on.
Go ahead, get off that couch, give it a try and see if weight loss in Simpsonville is one of the best choices you have ever made. You will be so glad you did and your heart will thank you.
A personal trainer will keep you motivated throughout the entire process. They will show you exciting and new exercise routines to keep boredom at bay! There is no better time than the present to hire a personal trainer to support you with your weight loss in Simpsonville!
Simpsonville Weight Loss Report! Why Crash Dieting Does More Harm Than Good
Looking for Simpsonville Weight Loss Information? Sometimes the thing that prompts us to try and lose weight is an upcoming event, such as wanting to get into a bathing suit for summer or looking good for a wedding or reunion. The temptation is high to follow a diet that promises rapid Simpsonville weight loss in a short amount of time, but often these crash diets do more harm than good and can even result in long lasting consequences. In this article, we’ll discuss why crash dieting is bad for you, the long term consequences of a cycle of long term crash dieting, and what you can do for effective Simpsonville weight loss!
Whatever your health and fitness concerns may be, we are certain that we can help you achieve your goals once and for all. Our personal training clients are real people from the Greenville and Simpsonville area, just like you, who decided to make a commitment to changing their lives forever. If you are ready to begin making tremendous progress fill out the form to schedule your Free Private Fitness Consultation!
What is a Crash Diet and Why is it Bad?
Crash diets are famous for promising unbelievable results with minimum effort in a short period of time, but what do they entail exactly? Most crash diets have a poor diet and questionable supplements in common. They usually involve drastically cutting back on the number of calories you consume during the day, and sometimes have complementary supplements which are nothing but diuretics. While practitioners may notice rapid weight loss at the beginning of such a diet, often the weight lost is nothing but water weight and, if continued, will result in muscle loss as well.
When you follow an extremely low calorie diet, the first thing that happens is that your body uses up its stores of carbohydrate, also known as glycogen, as well as the water that is stored with it, in the liver and muscles. This is what prompts the weight loss in the beginning. Once these carbohydrates are used up, the body starts using proteins in the muscles for energy, which can leave you feeling tired and irritable. Soon, the metabolism slows down, putting your body into a kind of starvation mode, because it doesn’t know when it will start receiving healthy nutrients again. Then, when you go back to your previous eating habits, you’re likely to not only put back on the weight you’ve lost, but add more pounds as well, because the metabolism is still too slow to keep up with the new intake of food.
Worst Case Scenarios
Those that put themselves of a constant cycle of crash dieting and eating poorly are doing a lot of damage to their bodies which could result in potentially life threatening illnesses. Due to their restrictive natures, crash diets could prevent you from eating healthy foods with nutrients that your body needs to function properly, such as iron, B12, potassium or sodium. These could lead to deficiencies that can cause other problems, like nerve and muscle functions and heart attacks. They also cause a great deal of problems for organs like the liver and kidneys, because without the proper nutrients, the organs can’t function properly. Finally, not getting enough calcium in the diet can lead to the development of osteoporosis, which makes bones brittle and more prone to fractures.
Eat a Balanced Diet for Better Results
If your trying for Simpsonville weight loss, resist the temptation to follow a crash diet and look for healthier alternatives instead. Gradually change your eating habits and your proportion sizes so your metabolism won’t drop too quickly, and pair your new eating habits with a fitness routine, and you’ll be losing weight in no time. Think of your new good habits as a lifestyle change instead of a temporary diet. You may not lose weight as quickly as a crash diet can promise, but you’ll be doing it in a much safer way and the weight is more likely to stay off. For safe and effective Simpsonville weight loss consider hiring a personal trainer. Personal trainers ensure that you will achieve your long term goals by changing up your routines and keeping you motivated!
Simpsonville Personal Training To Help Combat Cellulite
Simpsonville personal training experts know that cellulite is the bane of millions of women. Often appearing around the hips and thighs, cellulite has the appearance of dimples and it’s often characterized by the not very appealing name of “cottage cheese thighs”. Some people will experience this phenomenon while others may never have to worry about it. But understanding what cellulite is can help us better combat it. In this article, we’ll take a closer look at what cellulite is, why you should avoid quick fixes, and how Simpsonville personal training experts can help get rid of that cellulite forever.
Whatever your health and fitness concerns may be, we are certain that we can help you achieve your goals once and for all. Our personal training clients are real people from the Greenville and Simpsonville area, just like you, who decided to make a commitment to changing their lives forever. If you are ready to begin making tremendous progress fill out the form to schedule your Free Private Fitness Consultation!
What is cellulite?
When you get right down to it, cellulite is nothing more than fat. We all have connective tissue that separates fat cells into their own compartments. Men typically have crisscross or horizontal patterns to these compartments, while women usually have patterns that resemble a honeycomb, increasing the changes that the fat cells will slip through, become trapped between the tissues and the skin, and create the “cottage cheese” affect. Whether or not you have cellulite isn’t just determined by the amount of fat in your body, but genetics also plays a part. Genetics determines where your fat cells are stored in your body, so some people may never be burdened with cellulite while others will have to increase their activity levels in order to help get rid of it.
Beware of the quick fix
Everywhere you look there are commercials offering quick fixes to get rid of cellulite, but they either don’t work or only work for a short period of time. Don’t believe the hype and fall for the temptation of creams or wraps to make the cellulite instantly disappear. Cellulite creams claim to dissolve the cellulite, but no cream can penetrate the skin and rearrange fat cells. Expensive surgeries like liposuction remove deposits of fat, but it can’t change the appearance of it. Body wraps may reduce the appearance of cellulite, but this is because they work to smooth out the surface of the skin. You can expect to see the cellulite return by the next day.
Finally, beware of exercise equipment manufacturers that claim that using their machine, which targets the hips, rear end and thighs, will help improve the appearance of cellulite. These machines will certainly improve the muscles in the target area, but they do little to help you reduce your overall fat, which you can only achieve will a well rounded fitness program.
Lower your body fat
The best way to fight cellulite is to start a Simpsonville personal training program that will help you lose your total body fat. After all, cellulite is just fat, right? The best fitness program involves eating right, getting plenty of rest, and a combination of both cardio and strength training. Improve your eating habits, not by trying out the latest crash diet fad, but making a commitment to better health and eating a well balanced diet. Rest is important to make sure you use your muscles safely and effectively. This not only means getting seven to eight hours of sleep every night, but letting a muscle group rest for forty-eight hours before exercising it again.
Finally, Simpsonville personal training combines cardio and strength training to best fight fat. Cardio not only improves your heart and gives you energy, but it helps raise your metabolism. Your metabolism will be further raised with strength training, as the more muscles you have, the more calories you’ll burn. These three components are all you need to get on the path to better fitness and getting rid of that cellulite! Contact a Simpsonville personal training expert to begin a fat fighting program today!
Diabetes: Preventing A Life-Altering Disease With Exercise & Nutrition Help From Simpsonville Personal Trainers
Simpsonville personal trainers have found that many people still mistakenly think that diabetes is an entirely hereditary disease. Recent increases in the incidence of diabetes and in the incidences of the disease in young people show otherwise, however. Type 2 diabetes has steadily been on the rise across all age groups and the rise has been directly correlated to inactivity and poor nutrition.
Whatever your health and fitness concerns may be, we are certain that we can help you achieve your goals once and for all. Our personal training clients are real people from the Greenville and Simpsonville area, just like you, who decided to make a commitment to changing their lives forever. If you are ready to begin making tremendous progress fill out the form to schedule your Free Private Fitness Consultation!
Diabetes—The Stats
Simpsonville personal trainers agree – recent statistics concerning type 2 diabetes are alarming. If it seems like everyone you know knows one or more people with diabetes that is because it is very likely true. Statistics show that around seven percent of the U.S. population has diabetes…but not all of them know it. An even higher number of people have pre-diabetes, a precursor condition just steps away from full onset diabetes.
Some sobering statistics on diabetes and pre-diabetes:
- Close to 21 million people in America have diabetes
- 21 million is equivalent to 7% of the total population
- Of that 21 million, 14.6 million cases are confirmed and 6.2 remain undiagnosed—6.2 million people have diabetes and do not know it yet
- 54 million people have pre-diabetes
- People with pre-diabetes often develop diabetes within 10 years
- 1.5 million people were diagnosed with diabetes in the U.S. in the year 2005 alone
- About 3% of the population between the ages of 20 and 29 have diabetes
- About 10% of people aged 40-59 have diabetes
- About 20% of people over 60 have diabetes
These numbers continue to rise as well. However, simple lifestyle changes can do a lot to prevent diabetes, even in those people who have been diagnosed with pre-diabetes. Simpsonville personal trainers can help you learn what kinds of changes will prevent diabetes, and for those with diabetes they can teach you how to make living with diabetes easier.
Diabetes—What A Difference A Lifestyle Makes
Poor nutrition and a sedentary lifestyle—two factors that have been more and more prevalent in society—are significant contributors to diabetes. By just improving diet and starting a regular exercise and fitness program, the likelihood of developing diabetes drops dramatically. Enlisting the help of Simpsonville personal trainers may make this easier for you. For many people, again even people with pre-diabetes, a good fitness program can prevent diabetes onset entirely.
Simpsonville personal trainers would like you to know some important things about diabetes prevention and exercise:
- One study showed that 2.5 hours of moderate exercise per week cuts diabetes risk by 58% (just a half hour per day, five days per week)
- Metabolic syndrome, a syndrome consisting of a compilation of diabetes risk factors, was more effectively prevented by lifestyle changes (diet, exercise) than by the leading prescription medication used to fight it
- Diabetes risk is lowered with just a five to seven percent reduction in body weight (when lost through diet and exercise)
- Ten to 14 pound weight loss for an average person weighing 200 pounds translated into 60% reduction in diagnosis of pre-diabetics
Diabetes is a disease that can very often be prevented entirely by changing the way you eat and live. Better nutrition and even a moderate fitness routine can keep you from falling victim to one of the leading chronic diseases, a disease that causes numerous complications and results in death due to exacerbated heart and organ disease. Simpsonville personal trainers would like you to make changes for the good now, and live long without the burden of this growing disease.
Finish What You Started – Cut the Fat for Good with a Simpsonville Personal Trainer!
A Simpsonville Personal Trainer Reports! There’s no question about it – making the commitment to work off that extra fat is no easy task. Not only is it hard getting your new fitness program off the ground, but you’re sure to encounter pitfalls along the way. Don’t beat yourself up or quit when you meet an obstacle, jump over it! Staying motivated is the best way to ensure that you’ll meet your fitness goals. In this article, we’ll explore how you can stay motivated in all stages of your fitness journey and how a Simpsonville personal trainer can help.
Whatever your health and fitness concerns may be, we are certain that we can help you achieve your goals once and for all. Our personal training clients are real people from the Greenville and Simpsonville area, just like you, who decided to make a commitment to changing their lives forever. If you are ready to begin making tremendous progress fill out the form to schedule your Free Private Fitness Consultation!
In the beginning
You may start off your fitness program with plenty of enthusiasm, but many of us start finding excuses to miss an exercise session or two as early as two weeks in. You’re sore and tired and you’d rather just stay at home. Of course you’re sore! You’re using muscles that haven’t been used in quite a long time, it’s perfectly normal. Make sure your body gets plenty of rest, but don’t fall for this well worn excuse. If imagining how amazing you’ll look and feel when you reach your goal seems too far out of your grasp at this point, give yourself a short term goal.
For example, create a goal that says that after six weeks of constant exercise, you’ll finally treat yourself to that luxury item you’ve had your eye on. Once you reach the first six weeks, make a new goal and work towards that. The time it takes to reach your final goal will be different for everyone and doesn’t have a definitive date, so create a solid goal that you can reach in the short term. A Simpsonville personal trainer can help you stay on track so that you not only reach your short term goals, but your lifetime goal of being fit and healthy!
Pitfalls in the middle
The most common pitfall most of us will face on the path to our goal is a fitness plateau. All of a sudden, the numbers on the scale, the measurement of your thighs, or the amount of weight you can lift all stays magically the same, well before you’ve reached your goal. Does this mean that you’ve done as much as your body can handle? No way! Our bodies are incredible machines and will work hard to achieve their maximum capacity at whatever task we give them, but eventually the body will become so efficient that it no longer needs to use as much energy or burn as many calories to perform the task at hand.
This usually happens when you do the same exercises over and over again, so the solution may be as simple as changing the intensity of the exercise or the exercise itself. A Simpsonville personal trainer can help you make the necessary changes to push through the plateau and continue on your way.
Those last five pounds
It’s true; the less fat you have to lose, the harder it is to get rid of it. Those infamous last five pounds can be a killer to push through, but think of how excited you’ll be to know you pushed through and stuck to your commitment from the beginning until the very end. If you’re having trouble getting past those last five pounds, consider consulting a Simpsonville personal trainer, who is helpful during all stages of reaching your fitness goals. A Simpsonville personal trainer can help design a fitness plan for you from the beginning, give you ideas or pushing through your plateaus, and keep you motivated all the way to the end, when you’ve reached your goal.
