Here is Angela demonstrating a swing with two kettle bells.
Personal Best offers a kettlebell class every Saturday at 8 AM.
Wednesday, July 27, 2011
Fad Diets- Part #1
It is estimated that Americans spend more than 33 billion dollars per year on weight loss products. Unfortunately, the majority of these weight loss techniques and fad diets are ineffective and sometimes dangerous.
Some "red flags" that may indicate a diet or weight loss program is ineffective or unsafe include:
* Guaranteed quick , easy weight loss for everyone
* Promoting "spot reduction" ( the only spot reduction is lipo suction!!!)
* Focusing on one specific food or nutrient (cutting out whole food groups from the food guide pyramid)
* Promoting weight loss without the use of exercise
* Using spectacular advertising claims and testimonials
* Promoting the use of supplements and /or weight loss pills
Some "red flags" that may indicate a diet or weight loss program is ineffective or unsafe include:
* Guaranteed quick , easy weight loss for everyone
* Promoting "spot reduction" ( the only spot reduction is lipo suction!!!)
* Focusing on one specific food or nutrient (cutting out whole food groups from the food guide pyramid)
* Promoting weight loss without the use of exercise
* Using spectacular advertising claims and testimonials
* Promoting the use of supplements and /or weight loss pills
Tuesday, July 26, 2011
Healthy Fats
A tablespoon of olive oil, flaxseed oil or canola oil per day is fine ( and good for your skin, heart, and hair).
Beware of fats that are solid or seem solid at room temperature, like BUTTER, MARGARINE, LARD, and SHORTENING!
FAT= 9 CALORIES PER GRAM
CARBOHYDRATES= 4 CALORIES PER GRAM
PROTEIN = 4 CALORIES PER GRAM
ALCOHOL = 7 CALORIES PER GRAM
Beware of fats that are solid or seem solid at room temperature, like BUTTER, MARGARINE, LARD, and SHORTENING!
FAT= 9 CALORIES PER GRAM
CARBOHYDRATES= 4 CALORIES PER GRAM
PROTEIN = 4 CALORIES PER GRAM
ALCOHOL = 7 CALORIES PER GRAM
Sunday, July 24, 2011
Oxygen Women's Fitness | Nutrition | Low-Fat Garlic Baked Chicken
Oxygen Magazine's website is filled with free articles and clean-recipes. This recipe for baked chicken uses parchment paper, locking in flavor and moisture as well as making clean-up a breeze.
My son even liked this chicken. My only qualm is that I had to cook it longer than the suggested time for the chicken to be fully done.
Friday, July 22, 2011
Sample Diet
Breakfast: 1 egg, 2 egg whites
1 slice Ezekiel bread or 1/2 cup oatmeal
1/2 grapefruit or 5 strawberries, or 1/2 cup blueberries
Snack : Protein drink or 1/2 cup low fat cottage cheese
1 small piece of fruit
Lunch: 1 grilled chicken breast or fish ( or can of tuna)
1 can green beans or 2 cups of greens
1 small potato or 1/2 cup brown rice
Snack: 1 cup low fat cottage cheese or *Greek yogurt
1 tomato or *5 baby carrots or * celery
* or 15 almonds or walnuts
Dinner: 3-4 oz. red meat ( 1x per week) , or fish, or chicken
1 cup green vegetables
No carbohydrates after 4pm
Limit sugar to 25 or less grams per day
WATER= 80 or more oz. per day (.6 oz. of water per lb. of body weight)
Eat clean - 6 days per week. 1 meal per week EAT WHATEVER YOU WANT!!!!
1 slice Ezekiel bread or 1/2 cup oatmeal
1/2 grapefruit or 5 strawberries, or 1/2 cup blueberries
Snack : Protein drink or 1/2 cup low fat cottage cheese
1 small piece of fruit
Lunch: 1 grilled chicken breast or fish ( or can of tuna)
1 can green beans or 2 cups of greens
1 small potato or 1/2 cup brown rice
Snack: 1 cup low fat cottage cheese or *Greek yogurt
1 tomato or *5 baby carrots or * celery
* or 15 almonds or walnuts
Dinner: 3-4 oz. red meat ( 1x per week) , or fish, or chicken
1 cup green vegetables
No carbohydrates after 4pm
Limit sugar to 25 or less grams per day
WATER= 80 or more oz. per day (.6 oz. of water per lb. of body weight)
Eat clean - 6 days per week. 1 meal per week EAT WHATEVER YOU WANT!!!!
Thursday, July 21, 2011
Fit Tip of the day
If you want to loss weight( body fat) and increase lean muscle:
DO NOT SKIP MEALS! This slows down the metabolism and when you do eat your body will hold on to every calorie you took in and save those calories for future starvation!
The only way to speed up the metabolism is to EAT!
Eat small meals every 3 - 4 hours.
Example:
1,600 calories per day 5 small meals = 320 calories per each meal.
DO NOT SKIP MEALS! This slows down the metabolism and when you do eat your body will hold on to every calorie you took in and save those calories for future starvation!
The only way to speed up the metabolism is to EAT!
Eat small meals every 3 - 4 hours.
Example:
1,600 calories per day 5 small meals = 320 calories per each meal.
Wednesday, July 20, 2011
Fit Tip : F.I.T.T principle
To get the body you want you must employ the F.I.T.T. principle:
F= FREQUENCY - 4-6 DAYS PER WEEK
I=INTENSITY- amount of stress in the exercise- you need to be sweating and be glad when your workout is over!
T= TIME- DURATION- 20-60 minutes
T= TYPE OF ACTIVITY= Change it up! Our body adapts to whatever exercise we are used to doing each week. Do something different every day. This combats boredom and over use injuries.
F= FREQUENCY - 4-6 DAYS PER WEEK
I=INTENSITY- amount of stress in the exercise- you need to be sweating and be glad when your workout is over!
T= TIME- DURATION- 20-60 minutes
T= TYPE OF ACTIVITY= Change it up! Our body adapts to whatever exercise we are used to doing each week. Do something different every day. This combats boredom and over use injuries.
Skinny-Fat | Mark's Daily Apple
Ladies, this blog entry about "skinny-fat" might inspire the weight-training weary among us to pick up those dumbbells.
Tuesday, July 19, 2011
Fit Tip of the Day
It takes 21 days to create a "habit". We can create "unhealthy" or "healthy" habits.
Continuing "unhealthy " habits keeps us unhealthy, feeling bad, and not liking how we look. The only way we become healthy is incorporating "healthy" habits into our daily life.
So, why not try something new?
My challenge to you is:
First thing in the morning ( on an empty stomach) do 20-30 min. of cardiovascular training, ( example: running, jumping rope, walking, cycling-work hard enough to sweat!). This will jump start your metabolism for the day and research has show that people who work out in the morning have greater success with weight loss and sticking to their program.
Why not start today?
Let me know how this works for you!
Continuing "unhealthy " habits keeps us unhealthy, feeling bad, and not liking how we look. The only way we become healthy is incorporating "healthy" habits into our daily life.
So, why not try something new?
My challenge to you is:
First thing in the morning ( on an empty stomach) do 20-30 min. of cardiovascular training, ( example: running, jumping rope, walking, cycling-work hard enough to sweat!). This will jump start your metabolism for the day and research has show that people who work out in the morning have greater success with weight loss and sticking to their program.
Why not start today?
Let me know how this works for you!
Sunday, July 17, 2011
The 4 main components of Fitness
To achieve and maintain the fit body that you want, you must include these 4 main components of FITNESS into your life:
#1 Cardiovascular Training - 3-5 days per week for 20-60 min. duration
#2 Weight Training - minimum - total body 2x's per week
#3 Flexibility training 2x's per week ( example - Yoga and / or Pilates)
#4 DIET- 80% of what you look like is what you EAT! You can not out train a poor diet!
#1 Cardiovascular Training - 3-5 days per week for 20-60 min. duration
#2 Weight Training - minimum - total body 2x's per week
#3 Flexibility training 2x's per week ( example - Yoga and / or Pilates)
#4 DIET- 80% of what you look like is what you EAT! You can not out train a poor diet!
Saturday, July 16, 2011
Welcome
Welcome to Personal Best.
Angela will be using this blog to provide fitness and nutritional advice to all of her clients. We also hope to make this blog a source of inspiration and motivation to all embarked on the journey of personal fitness.
Do you have a question you'd like Angela to answer on this blog? If so, email her at personalbestangela@gmail.com.
Also, please visit us at personalbestlex.com.
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