Ok, I am going to be holding a contest to win 2 months free personal training with me. If you are ready to get healthier or get in better shape this contest is for you.
You must be ready to make a change and follow all advice given to get the best results from this. It is mandatory we meet 2 days a week for up to 45 min each session. I will start out with a body assessment, talk about your fitness goals and set up fitness exercises for you to follow.
Here is how the contest will work:
1) Private message me a short message why you should be picked to get free personal training for 2 months.
2) I will post these short messages in another blog anonymously by number
3) People will go onto the blog and vote for who they think should win.
4) Whoever has the most votes wins!
You have from now until January 1st @ 11:59pm to enter the contest
Contest voting starts on January 3rd @ 12:00am
Voting stops on January 10th @12:00am
Please private message me why you should win to bbongiorno18@gmail.com or Private message me on facebook.
** must be willing to let me take pictures
**must follow all advice given and do all fitness programs given
**must be able to meet 2 day a week for 45min
**must be willing to do fat measurements for accuracy
** names will be kept anonymous
**no pictures of the individual go on my blog or facebook
Salute to living healthier!!!
Wednesday, December 26, 2012
Sunday, December 16, 2012
Carbs for energy
Most of you heard of the low to no carb diets right?.....Well I'm here to tell you do not cut carbs out of your diet. Sure you might lose some wieght by doing it but its not a healthy way. It is a short term diet and afterwards you will just gain the weight back. To lose weight the correct way you must make a healthy change in your diet by adding healthy well balanced foods......not taking them away.
Now I'm not talking about going out and eating a whole bunch of unhealthy carbs. The carbs I'm talking about are your whole grains, fresh fruits and veggies, legumes, ect...
Your daily intake should be between 45% - 65% of carbs. (This is true if you are trying to gain or lose weight!) By taking in the correct amount of carbs you will have more energy and make your workouts more productive. After a workout it is important to replenish the supply, so within 30 min after a workout, eating a carb food is a great way to replenish the energy supply. Plus, complex carbs are high in fiber. Fiber helps collect toxins and fat to eliminate them out of your body! Fiber is known to lower cholesterol, reduce risks for certain cancers, reduce heat disease, reduce risk of diabetes......lots of benefits!
Remember there is no magic pill or diet that will make you lose weight and keep it off. It is all about the balance of nutrition you are fueling your body with. You need to feed the body to make it run efficiantly not stave it of important nutrients.
Salute to living healthier!!!!
Now I'm not talking about going out and eating a whole bunch of unhealthy carbs. The carbs I'm talking about are your whole grains, fresh fruits and veggies, legumes, ect...
Your daily intake should be between 45% - 65% of carbs. (This is true if you are trying to gain or lose weight!) By taking in the correct amount of carbs you will have more energy and make your workouts more productive. After a workout it is important to replenish the supply, so within 30 min after a workout, eating a carb food is a great way to replenish the energy supply. Plus, complex carbs are high in fiber. Fiber helps collect toxins and fat to eliminate them out of your body! Fiber is known to lower cholesterol, reduce risks for certain cancers, reduce heat disease, reduce risk of diabetes......lots of benefits!
Remember there is no magic pill or diet that will make you lose weight and keep it off. It is all about the balance of nutrition you are fueling your body with. You need to feed the body to make it run efficiantly not stave it of important nutrients.
Salute to living healthier!!!!
Tuesday, December 4, 2012
A little tip about protein!!
So most of you have heard you need to eat protein protein and more protein. You have heard to lose weight by supplementing meals with protein or to bulk up with taking in extra protein right? Well the truth is your body doesn't need lots of protein and will just get rid of the extra unwanted protein or stored it as fat!!!
Our body's like to run on carbs and fats. When you tap into your stored protein your body has to break down muscle to get the energy from protein. You don't want your body doing that!!! When you supplement your meals with a protein shake you fill up on the supplement instead of getting real food with nutrients in your body. Total protein in 1 day is a small amount .08g/kg per IDEAL body weight. Extra protein will also put strain extra strain on your kidneys. You can get your daily amount just by eating the right foods.
(Plus a lots of different brands of protein powders have toxins in them which over time will make you sick or keep you from your fitness or health goals!)
I know this is hard for a lot of you to hear but you want to eat more carbs!!! Complex carbs that is like fruits, veggies and whole grains. This is what your body really likes to make energy from. When you don't eat correctly or train your body correctly you can't get the results you are looking for. So remember protein is for muscle recovery so you don't want to take in extra because it will be stored as fat!!!
Salute to living healthier!!!!!
Our body's like to run on carbs and fats. When you tap into your stored protein your body has to break down muscle to get the energy from protein. You don't want your body doing that!!! When you supplement your meals with a protein shake you fill up on the supplement instead of getting real food with nutrients in your body. Total protein in 1 day is a small amount .08g/kg per IDEAL body weight. Extra protein will also put strain extra strain on your kidneys. You can get your daily amount just by eating the right foods.
(Plus a lots of different brands of protein powders have toxins in them which over time will make you sick or keep you from your fitness or health goals!)
I know this is hard for a lot of you to hear but you want to eat more carbs!!! Complex carbs that is like fruits, veggies and whole grains. This is what your body really likes to make energy from. When you don't eat correctly or train your body correctly you can't get the results you are looking for. So remember protein is for muscle recovery so you don't want to take in extra because it will be stored as fat!!!
Salute to living healthier!!!!!
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