The Ultimate Total Body Movement

The One Legged Squat AKA The Pistol

This move is a test of your strength and balance.  A very difficult exercise, but oh so worth it!!!!

Stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible.  

Squat down as far as possible while keeping your one leg elevated off the floor.

 

During the move, extend your arms forward to help keep your weight balanced. 

 

Keep your base foot flat.  Don’t  roll forward on your toes because the shift in your weight could cause you to twist and injure your knee.   

Raise your body back up to the original position until the knee and hip of your supporting leg is straight.  

Continue with opposite leg.

 

 

www.fulltiltfitnesstraining.com

And the Eggs Have It!!!

Your body can use 94% of the protein in a whole egg, making it an excellent source of high-quality protein.  Egg protein can help boost muscle strength and development more than other proteins do because of its high concentration of leucine. 

I'm Taking the Group Training Outside!!

Every Thursday Evening beginning April 4th

This is an all levels one hour group fitness class that will be held on the field next to the Oakstead clubhouse (3038 Oakstead Blvd., Land O’ Lakes)

The Total Body Fitness Class incorporates movements that will:

• Get your heart rate up!
• Tone, strengthen and challenge your muscles!
• Burn fat!
• Get you fit!

The exercises will include:

Stretching – natural, strength stretching techniques to help with your joints, muscle strength and flexibility.
Core (abs and back) exercises – movements designed to strengthen, shape and tone your mid section, front and back.
Upper body strength training – natural whole body routine targeting chest, arms and shoulders.
Legs and butt - exercises that will help tone, define and strengthen ALL parts of your legs and behind.
And other exercises meant to get your heart rate up and burn fat like jumping, short distance running, hula hooping, cone and ladder obstacle course, fitness ball exercises and more.

Only $10 per person for one hour of fun, fitness and fresh air!

Call Michelle at 727-418-9127 to RSVP as space is limited.

5 Quick Tips to Live By

* Avoid refined sugars.

* Don't skip meals.

* No one ever got fat eating veggies.

* Diets are temporary fixes.

* Eating right is long-term.

To Your Health,

Michelle Turner

www.fulltiltfitnesstraining.com

FullTilt Fitness Training

You aren't going to get the butt you want by sitting on the one you have. 

Let me help you tone and firm that bootie!!

One month training packages start at $360.00 and each session is one hour long.

Call me today to get in on this amazing price!! www.fulltiltfitnesstraining.com 727-418-9127

Some Stats About Sugar

Sugar by the Numbers

88 pounds of sweeteners an American ate in 1909.

142 pounds we ate in 2005.

9 teaspoons of added sugar people should eat daily at most.

30 teaspoons people  actually eat.

8 teaspoons in a 12-ounce can of soda. 

One Leg Romanian Deadlift

How to Perform the One-Leg Romanian Deadlift

I love, love, love this move!!!!

Stand with your feet shoulder width apart, your knees slightly bent, your abs tucked in, your shoulders pulled back and your arms at your sides.

Bending at the hips, lower your torso until it’s as close to parallel to the floor as you can get without rounding your back.  Pause, then push with your heel to rise back up. 

I suggest you start with your weakest leg first and perform 3 sets of 10 for each leg. 

For extra credit, this exercise can also be performed with a barbell, two dumbbells, or one dumbbell. Should you try using one dumbbell, hold it in the opposite hand of the leg that is working. 

To Your Health,

Michelle

 

 

What Do You Know About Cravings....and the Answers

What Do You Know About Cravings?

Yesterday I shared with you some information about cravings and how you can control them by keeping your blood sugar levels consistent during the day. 

As promised, below is a reprint of the cravings quiz and the answers. 

1.       Chewing gum can help reduce cravings.

TRUE.  A study presented at a scientific meeting of the Obesity Society found that chewing gum at 1, 2 and 3 hour intervals after lunch reduced the desire to eat. 

2.       Cravings are your body’s way of communicating that it needs certain nutrients.

FALSE. This is probably just wishful thinking.  Researchers have found no evidence of it for the vast majority of commonly craved foods.  

3.       The most successful dieters never give in to their cravings.

FALSE. A Tufts University study found that dieters who occasionally gave in to cravings had the most weight-loss success. 

4.       Eating the same thing every day can increase the overall amount of cravings you have.

TRUE. According to a study published in the journal Obesity, eating the same foods all the time can increase your number of cravings.

5.       Chocolate is the most-craved flavor.

TRUE.  A study in the Journal of the American Dietetic Association found that while there’s not yet proof that chocolate is biologically addictive, it is the most sought after flavor in North America. 

6.       The easiest way to kill a craving is to think about something else. 

FALSE. Smell or look at something else instead.  Researchers at Flinders University in Australia found that visual and olfactory distractions could help.

I hope you enjoyed the information above and found it to be helpful and/or informative. 

Did You Know.........??

Omega-3 fatty acids boost brain function, protect against heart disease, ease wrinkles and fight inflammation?

Now you do. 

What Do You Know About Cravings?

Cravings are all about blood sugar.  If your levels stay consistent throughout the day, your eating patterns will too.  It’s when you starve yourself for hours that cravings call. 

Lets find out how much you really know about your cravings and how to potentially avert diving into that bag of Doritos. 

Answer True or False to the questions below and I encourage your comments.   I’ll post the answers tomorrow! 

1.       Chewing gum can help reduce cravings.

2.       Cravings are your body’s way of communicating that it needs certain nutrients.

3.       The most successful dieters never give in to their cravings.

4.       Eating the same thing every day can increase the overall amount of cravings you have.

5.       Chocolate is the most craved flavor.

6.       The easiest way to kill a craving is to think about something else. 

To your health,

Michelle

This is NOT Your Typical Group Exercise Class

·This is an all levels one hour group fitness class that will be conducted on the field next to the Oakstead clubhouse (3038 Oakstead Blvd - just off of SR 54 in Land O' Lakes, FL).

We will perform total body movements with minimal equipment to get our heart rate up, challenge our muscles, burn fat and get fit. The exercises will include jumping (to utilize the fast twitch muscles), upper body strength (arms-shoulders-chest), some short distance running (endurance and agility), core exercises (abdomen and back) and stretching.

This is not your typical group class. So if you want to mix up your exercise routine, or start an exercise routine come to Total Body Exercise on Saturday morning. You won't be disappointed.

Class begins at 8am and will end at 9am.  Cost is only $10.00 per person.  RSVP to Michelle at michelle.trnr@gmail.com.

A Plyometric Move to Burn the Butter!!

The exercise I’m about to discuss targets your inner thighs, glutes, arms and requires good hand eye coordination.  The only piece of equipment required is a medicine ball.  Beginners, I suggest you use a 4lb medi-ball. 

Begin with your feet spread a little more than shoulder width apart.  Point your toes out so that your knees are aligned with your toes. 

You will hold the medicine ball in both hands near your chest. 

Squat down until your thighs are parallel to the ground and keep your weight on your heels during this entire move. 

Return to the standing position by pushing off with your heels and squeezing your glutes and thighs.  As you go back to the original stance, you’re going to lift your arms and the ball upwards (with your body) and toss the ball in the air. 

Catch the ball and use that momentum to return to the squat position.  Up and down you will go. 

Have fun!

You Don't Need A Gym Membership to Lose Fat

You can perform a myriad of exercises right in the comfort of your home to lose fat, gain muscle and feel good.  

I design programs for each individual client based entirely around their goals and physical fitness.  Do you want to play sports on your days off?  I can help you strengthen your body, improve your speed and dexterity.  Do you want to want to shed those extra pounds you gained over the winter solstice?  I will combine cardio with total body exercises to accelerate the fat burn. 

Give me a call today at 727-418-9127 to schedule your appointment!

www.fulltiltfitnesstraining.com

The Best Fish Sandwich Ever!

My boyfriend and I made these for lunch today, and they were a smashing success!

You will need the following ingredients;
Swai or Tilapia Fillets
Celery (chopped)
Carrot (grated)
Bagged Spring Mix
Fresh Dill (chopped)
Fresh Parsley (chopped)
Mayo
Mustard (we used Dijon)
Multi Grain Flatbread Pockets
Pepper and Salt

Take your fish fillets and place them on a baking sheet.  Sprinkle with pepper and salt. Bake them in a 375 degree oven for approximately 20 to 25 minutes.

Chop up your celery.  Grate the carrot (or two if you like carrots a lot). Chop up the dill and parsley.  Place these ingredients in a bowl. 

Once the fish is done, toss it in the bowl with your prepared and chopped ingredients. 

Use just enough mayo to moisten the fish mixture, a dollop or two of mustard (whatever your taste is).  Mix it all together - the fish will fall apart quite nicely. 

Place your yummy fish and mixed greens in a flatbread pocket and you have one heck of a delicious lunch.  Enjoy!!  

The Power of Gradual

I receive a lot of emails and updates from other personal trainers.....and today I want to share a few lines from The Pack Fitness Business & Lifestyle, based out of Marcy NY.

The Power of Gradual is exactly what it sounds like. No one achieves success overnight.

Remember that winning the lotto is NOT success, and 90+% of those people end up broke.

Why? Because they didn't earn it, and their mindset never changed.

Success is not overnight. You must be CONSISTENT with action and PATIENT when waiting for the end result.

One brick a day builds an empire.

Stay focused, take action and achieve a life that you didn't know possible.

Do You Live in the Land O' Lakes Area?

Introducing a Total Body Fitness Class by Michelle!!

This is an all levels one hour group fitness class that will be held on the field next to the Oakstead clubhouse.  Class begins at 8:00am, Saturday March 16^th and every Saturday morning thereafter. 

The Total Body Fitness Class incorporates movements that will:

·         Get your heart rate up!

·         Tone, strengthen and challenge your muscles!

·         Burn fat!

·         Get you fit! 

The exercises will include:

Stretching – natural, strength stretching techniques to help with your joints, muscle strength and flexibility.

Core (abs and back) exercises – movements designed to strengthen, shape and tone your mid section, front and back.

Upper body strength training – natural whole body routine targeting chest, arms and shoulders.

Legs and butt -  exercises that will help tone, define and strengthen ALL parts of your legs and behind.

And other exercises meant to get your heart rate up and burn fat like jumping, short distance running, hula hooping, cone and ladder obstacle course, fitness ball exercises and more.

Only $10 per person for one hour of fun and fitness. 

Call Michelle at 727-418-9127 to RSVP as space is limited. 

My Latest Fascination

Recently I’ve become quite fascinated with performing pull-ups.  Why?  Because in my estimation this particular move is the end all/be all of true fitness.   

I am in the gym for multiple hours during any given week.  And how many people do I see performing pull ups?  Two. Yep. That’s it.  The same two people.  I look around the gym and it’s loaded with folks doing bench presses and bicep curls all day.  Pull ups? Just those two dudes. 

I openly admit to every one of you out there….I cannot do an unassisted pull up.  And I’m not happy about my inadequacy.  So guess what, this is going to change.  

I know of some personal trainers who scoff at the assisted pull up machine.  However, don’t be so quick to dismiss this little gem if used properly.  The key I’ve found is to lessen the assist weight when you can perform 3 sets of 8 pull ups.  Don’t stay at the same assist level.  Challenge your muscles.  I am also working on strengthening my back muscles. For instance, bent over rows with a barbell or rows with dumbbells.  Other muscle groups I’m targeting are my forearms, wrists and my grip.  To strengthen my forearms and wrists I perform wrist rotations with dumbbells and wrist curls with a bar.  To help my grip I grab two 25 weight plates and hold it with just my thumb and finger tips. Simple yet effective.  

I invite everyone to join me in my latest fascination and share your story.  If you have yet to master a pull up, tell me how you’re progressing.  How are you strengthening your body to perform this challenging move?  And to the folks that do perform pull ups as part of an exercise routine, I ask that you share some tips and encouragement.  

To your health, 

Michelle

 

 

 

It's Not a Competition

You don't have to be more fit than everyone else.

You just have to be more fit than you ever thought you could be.

I found this blog amongst my emails this morning and felt compelled to share it you.

Do you feel like our generation WANTS more than any generation before us?

I feel like the average person lives above their means, wants more, but doesn't want to put in the WORK to earn it.

The same goes for getting in optimal shape and achieving the body of your dreams. Everyone wants to be in "fitness model" shape, but they don't want to put in the WORK that it takes to get there. They don't want to eat clean and avoid sugar, pizza, burgers, etc.

They just wish it to happen. It's time to stop saying I wish and start saying I WILL!

To get what you want out of life you have to be WILLing to put in the "Sweat Equity." Sweat Equity = WORK. Action takers are always rewarded in life, and hard work always pays off.
So many of these B.S. self help programs teach that if you can imagine it and you focus on it hard enough it will just happen...

That is NOT how it works. You can't DREAM things to fruition.

"The only thing that comes to a dreamer is sleep" -2pac-

Visualization is a great tool to help you hash out your goals. Its great to have dreams and visions. But they mean nothing without putting in the WORK that is necessary to EARN success.

Get your lunch pail, cuz it's time to go to work!

This is Michelle again.  What is your opinion on this bloggers post?  Share your thoughts with me.