Haven't exercised in years? Or never?

Try this short circuit style workout to get your muscles ready for the next level!

High Knees

Perform this move for 30 seconds to one minute.  Obviously I would prefer one minute…but that’s easier said than done

How to do it: Run in place, bringing your knees up to your chest as high as you can, pumping your arms as quickly as you can.

Form tip: Try to land on the balls of your feet as you run and switch legs as fast as you can.

After the High Knees immediately perform 10 regular pushups

After the pushups immediately perform 20 bicycle crunches.

Here's how:

Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).

Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.

Take a break…..allow your heartbeat to return to normal.  One minute to 2 minutes….take three if you need to.  As time progresses your endurance will increase.  So don’t kill yourself the first week in.  Okay?  Promise me…..

Repeat the above three exercises for a total of four sets.  This is your first day in so we just have to get things kicking.  

Keeping it Real

As a fitness professional, I am approached by many companies to promote and sell their supplements/energy drinks/meal replacement shakes.......etc.

I am sure their products taste good and I'm equally sure there is a demand for such products. However, these products are not representative of my business, what I want my clients to do for weight loss and what I do personally for weight maintenance.

I am of the belief that we need to eat real food, every day. I believe we need to eat 6 times a day. I also believe that we need to dramatically reduce the amount of junk food and soft drinks we ingest. We need to drink plenty of water every day. And we need exercise in our life.

I am not a purist. I do not personally subscribe to any one particular method of diet or exercise. I do however know what works for me and my body. I also know that I will not drink a meal replacement shake for the rest of my life. Chances are good though, that I will be eating eggs for many years to come. So doesn't it make sense to learn what works using real food along with regular exercise?

From the FullTilt Fitness Book of Exercise Definitions

Burpee (bur-pee)  noun

1.       Cardio purgatory

2.       A particularly intense squat/push-up/jump movement that NO ONE is excited about and your trainer smiles a lot while having you do this move

Which Diet is Best For You? (this is the final installment)

The Paleo Diet

I’m sure everyone has heard of the Paleo Diet.  This particular diet encourages eating fresh fruits and vegetables, wild caught game and fish, in addition to free-range farm products.  Flour, refined sugar, salt, processed foods, legumes, beans and dairy foods are avoided.

Some short-term studies have been conducted and their results showed definitive weight loss, lowered blood pressure and cholesterol. Improved insulin sensitivity was also a result of this diet. 

Scientists claim that the Paleo Diet does indeed reduce sodium, saturated fat and refined sugar intake.  However, the diet’s low carb profile can lead to reduced exercise performance.  On the upside, there is a Paleo for sports diet that includes more carbs.  

Which Diet is Best For You?......update three of four

Low-Carb/Low-Sugar

With this diet, you will avoid foods high in simple carbohydrates, including white flower, refined sugar, starchy vegetables (such as corn and peas) and some fruits and juices.

A low-carb diet may promote weight loss and lower the risk of cardiovascular disease.

Scientists say that a diet too low in carbs can result in low energy, loss of lean body mass, poor performance and poor recovery, especially for elite athletes.

Which Diet is Best For You?

Yesterday I discussed Clean Eating, and what that means.

Today I'll share the basics of a Gluten-Free Diet.

Following this diet eliminates foods containing wheat, barley, rye or triticale and potentially oats due to cross contamination.

People with celiac disease or other gluten issues may notice reduced gastro-related discomfort and bloating, headaches, and fatigue.

People without gluten issues experience weight loss and increased energy but scientists believe it may be because their overall eating habits have become healthier.

A word of caution…..some gluten-free processed foods have more calories than the original version (for example breads).  Some followers of this diet report fatigue due to a low carb intake.

Your Food Cravings Have a Deeper Meaning

What Your Food Cravings Mean
What You're Craving	What You Need	What to Eat Instead
Chocolate	Magnesium	Nuts, seeds, veggies & fruits
Sugary Foods	Chromium	Broccoli, grapes, cheese, chicken
	Carbon	Fresh fruits
	Phosphorus	Chicken, beef, fatty fish, eggs
		diary, nuts, veggies, grains
	Sulphure	Cranberries, horseradish, cabbage
		cauliflower
	Tryptophan	Cheese, raisins, sweet potatoes
		spinach
Bread, Pasta & Other Carbs	Nitrogene	High protein foods; meat,
		fatty fish, nuts, beans, chia seeds
Oily Foods	Calcium	Milk, chees, green leafy veggies
Salty Foods	Chloride	Fatty fish, goat milk
	Silicon	Cashews, nuts, seeds

Which Diet is Best for You?

Do the terms, Clean Eating, Gluten-Free, Low-Carb/Low Sugar and Paleo make your eyes glaze over?  

Not sure which style of diet suits you best?  

In this 4 part installment I will lay out the basics for you in bite size (pardon the pun) posts. 

Clean Eating

When you follow this particular diet you eat more natural, whole or raw foods.  If you can name the ingredients in one word it’s clean eating.  For instance; chicken breast, apple, fish, egg, black beans….etc.  You will avoid refined or processed foods.  Those frozen veggie burgers at your local grocer are processed.  Soy milk is processed.  Clean eating may also favor organic or non-GMO and sustainably produced foods.  Additives, preservatives and high-fructose corn syrup is avoided. 

Should you follow this particular type of diet, you will improve your nutritional intake because processed foods often are less nutrient-dense than whole foods.  

Multivitamins are no good??

In yesterdays Wall Street Journal, it was reported that Multivitamins are found to have little benefit. In reading further, the clinical trials focused on cognitive functions and cardiovascular health. You can find the report in the Annals of Internal Medicine. Four physicians even went so far as to say that the use of multivitamins are not justified and should be avoided.

As a person that does take multiple vitamins daily, I'm not about to stop. Granted, I don't use multivitamins. I put together a mix of C, D, E and A. More of an antioxidant formula, if you will. But I like my formula and I'm going to continue with this routine.

Personally, I'm not expecting my cognitive function to improve. Nor am I expecting my heart to be healthier because I down a few vitamins.

Scientific studies have shown that as we age, cognitive functions don't decline as drastically when we regularly exercise (versus those that don't exercise). Studies have also shown that exercise helps our cardiovascular health.

So doesn't it just make sense that a combination of exercise, clean eating and yes vitamins is what we should do daily for our overall health? Be it cognitive, cardiovascular, bone and muscular strength?

I encourage you to all draw your own conclusion, but I was compelled to share my two cents.........

To Your Health,

Michelle

There is a reason why it's called "Personal Training"

There is a reason why it's called "Personal Training"

In my experience, clients view me as their friend, someone who can give them the support and encouragement they need on their road to a healthier and fitter life. The internet may be able to answer just about any fitness question, but it cannot replace the emotional, mental and physical support that I as a trainer provide. The web doesn't give my clients the encouragement needed when the training gets tough. They need someone to lean on, cry to. Someone to push them, to motivate them.

I believe I relate and socialize in a way that allows my clients to feel supported and validated while helping them improve their physical conditioning.

For Girls Only

FOR GIRLS ONLY

Here's something I tell every gal I talk to.....Being skinny does not mean you are fit, nor does it mean you are healthy for that matter. It means you're skinny, that's all.

We women have more fat in our body than muscle. Because we have less muscle our metabolic rate is slower, which means we are going to burn less calories than a man. Yes, even if you are doing the identical workout and the same amount of exercise as your counter part.

Lets also consider that a woman has a smaller body frame than a man and has a reproduction system that allows her to carry and nourish babies. These factors can ultimately cause your body to hold more fat stores.

One of the first things you need to stop doing ladies is jumping on these ridiculously low calorie diets that basically send your body into a starvation state of mind which only makes it more difficult for your body to burn calories and lose weight. Its not about 'when" you eat, it's what you eat that is more important. Eating smaller meals (5 or 6, will vary depending on the woman) throughout the day will keep your metabolism rev'd up and going strong. You also will need to insert strength training into your workout routine to maintain the muscle you do have.

If you have any questions about this or any other fitness questions, please give me a call or shoot me an email.
 
To Your Health,
Michelle Turner
FullTilt Fitness Training

The 20 Minute Workout

This quick workout will help you burn calories, work off some stress and energize you.  It’s a win-win!!

Exercise equipment is not required, nor do you need much space.  To perform this circuit, you will complete each exercise without resting in between. Once you have finished the four exercises, THEN you rest for one minute before repeating the process again. 

Lets begin!

Run in place, lifting your knees high for one full minute (count to 100 or use a timer)

Drop down and perform 10 strong push ups

Perform 20 bicycle crunches

And lastly….complete 10 Burpees

Rest for one minute. 

Repeat the circuit two more times with a one minute rest in between each circuit. 

The Prescription? Exercise!

According to the Mayo Clinic – you can lower your blood pressure by exercising at least 30 minutes a day and by modifying your diet.

Nothing Average About Me

I’m not your average personal trainer. 

I’m the one that puts you through a grueling workout in the privacy of your home.  From time to time we head outside to perform some exercises that shouldn’t be done inside…..and to keep things fresh. 

I don’t create workout plans that follow the current trends.  Although I’m quite cognizant of the latest and greatest. 

Know this too…..when you invest your hard earned money into my fitness program, I am wholly invested in you. 

Sessions starting at $30 per hour.  727-418-9127  Ask for Michelle. 

Green Tea Extract May Protect Skin from Sun Damage

Tea Extract May Protect Skin from Sun Damage

A recent study has revealed that taking green tea extract and vitamin C appears to protect human skin from sun damage.  Participants in this study were given 540mg of green tea catechins and 50mg of vitamin C per day for 12 weeks.  Their skin was exposed to UV radiation prior to and at the end of the trial period.  Biopsies showed that the catechins had been incorporated into the skin, offering protection from sunburn inflammation and potentially from long-term damage. 

To Your Health,

Michelle Turner
FullTilt Fitness Training

I can help!!!!

Michelle Turner, Certified Personal Trainer 727-418-9127

You Are Right

Wave those "bat-wings" goodbye with this move!!!

Wave those “bat-wings” goodbye with this move!

 

To tone your triceps, perform one of these variations of the Tricep Kick-back; 

Kneeling

·         Place your right knee on a chair and then lean over and rest your right hand on the chair for balance. Keep your left leg slightly bent.

·         Holding a dumbbell in your left hand, place your left elbow close to your side with the dumbbell pointed toward the floor.

·         Keeping your elbow in place, extend your arm backward until it is almost straight. Be careful not to lock your elbow.

·         Lower your forearm down but keep your elbow at your hip. Repeat 8-12 times, then switch sides 

Standing

·         Hold a dumbbell in each hand.

·         Stand with your feet shoulder width apart, lean over with your head up

·         Bend your arms bringing your elbows close to your sides

·         Extend both arms back until almost straight

·         Return to the starting position

·         Repeat  8 – 12 times

 

Onward and Upward!

I used to have a list of 45 ideas pinned on my bulletin board.  I looked at that list every day.  It motivated me and helped keep me on task with my business and personal lives.  Then I moved, and the list got packed away and I forgot about it. 

Today I re-discovered this wonderful list and I’m going to share a portion of it with you.  I hope you find some of these thoughts helpful and maybe motivating J

·         When in doubt….give more back

·         Appreciate your clients

·         Be a value ADDER not a value EXTRACTOR

·         Set goals

·         Set MASSIVE goals

·         Be specific with your goals and dreams

·         Dream big

·         Ask “why” often

·         Create good daily habits

·         Genuinely thank ten people a day

·         Reject fear, greed and doubt

·         Fail forward

·         Believe in yourself

·         Surround yourself with successful people

·         Laugh a lot

·         Step outside your comfort zone

·         Expect more of YOURSELF

·         Watch where the crowd is going and go the opposite way

To Your Health,

Michelle Turner

FullTilt Fitness Training