trimming up for spring/summer

okay, here we go....

sring is here, st. patrick's day is over and that means the warm weather is fast approaching. this means more outdoor workouts, shorter clothes, which means more to show!

which brings us to a question my clients both fighters and fitness clients always ask. which type of excersise is the best for getting me in shape? i.e which excersises is going to get me the leanest as possible?!?

this is always a hard one as low intensity workouts like fast walking or moderate cardio is know as the best method of burning fat as fuel for excercise, however high intencity cadio will burn more calories overall in the same amount of time since weight loss is all about the calorie deficit. look at it this way, a 130 lbs woman can burn 100 calories from either walking or running 1 mile. if she runs the mile instead of walking it, she'll be able to burn those calories faster and in half the time!

remember guys, to lose 1 pound of fat from your body(not water loss through sweat) you will need to burn 3,500 calories! so over the course of your workout week you would need to burn roughly 500 calories each day. this is done best by decreasing food intake and increasing phisical excercise. so if you burn say aroung 250-300 calories through your chosen activity then you will need to cut out about 200-250 calories from your every day food consumption.

with alittle practise and some smart food label reading this becomes a fun little challenge and can open up a hole new area of fat loss when it seems you may be stuck. as it seems it always seems to come down to what we put in our tanks eh!

until next time, hands up, chin down and keep pushing forward!


note: most of the info for this blog was taken from a preveious article written in the magazine "FIGHT" and was researched by PR COLE// MS. RD candidate, columbia university

march break blues(or is it?)

ok here we go....i think?

alright march break is here and that means if your a student you got some time off! if your a parent you got the house full of kids! some parents combine this with a family holiday. if you where me that meant dad was home for 2 weeks instead of 1(dad taught at a private school). and if your a trainer this means you proabably have a little unpaid time off!.

most of us work on a client by client basis which means the more clients we have the more income we generate. so when a holiday hit we trainers find a little lull in this department. this down time is a good time for us trainers to refuel, relax and recharge. this is the time when i start really putting my thoughts down as to whats the next steps for me to do with my programs and my clients.

so as a trainer in this industry don't look at this time as a negative, but look at it as a positive and roll, experiment and flow with some new ideas and protocals to be the best for your clients and your business.

until next time,