Tag: fitness

Protein Powders: How do I buy a safe product? Which one is best?

pickyourprotein
When choosing a protein powder the choice can be quite difficult.  You see the list of ingredients and get overwhelmed.  Reviews.com did the work for you.  They did a comprehensive study of over 675 products and 111 different brands while getting the advice of dietitians and fitness experts.  They considered the concerns of artificial sweeteners, illegal substances and food colorings.

And the winners are:  Click here and find out.

From Review.com:

The sports nutrition industry has a history littered with lawsuits, misleading product labels, and hyperbolized products, especially when it comes to protein powder – which is a multi-billion dollar industry. Outrageous branding campaigns have been convincing people they need extra protein to build muscle since the ‘70s, and that perception is still going strong. Sales are up, spiked proteins are rampant, and the war for the best-tasting whey isolate continues.

We spent 180 hours researching the industry to discover what the frenzy was all about. During that time we built a list of 697 different flavors of protein powder, consulted with nationally renowned fitness and health experts, and investigated the nutritional pros and cons of 191 artificial sweeteners, food colorings, and illegal substances.  Continue Reading

Artificial ingredients are useless and can lower your overall health

The general consensus among online fitness and nutrition communities is that the artificial sweeteners and colorings used in protein powders are bad for you. We took our research a step further and asked over 4,000 registered dietitians for their opinions on the matter. Their response was unanimous (and much stronger): If possible, artificial sugars and colorings should be completely avoided. Not only are they unnecessary; they’re potentially dangerous. Continue Reading

    Water Works – For Fitness and Weight Loss

    Before I had my left hip replaced a year ago, I could barely walk with a cane due to hip and knee pain.  After my surgery, I did my physical therapy exercises, but still lacked muscle mass, core strength and mobility.  I also had significant knee pain.   I began to attend water exercise classes regularly late last summer.
    Since I started exercising three times a week in the water, I  lost 10 pounds and gained muscle and core strength.  In late February I began adding deep water running for 30 minutes to my water aerobics classes.  I have lost an akatevedderdditional 5 pounds, and slimmed my legs and midriff enough that my husband has noticed!
    I also have regained full range of motion in my hips and experience almost no knee pain, thanks to water exercise classes and deep water running.  I may not be able to run on the ground, but I love the feeling of running in the water.
    Kate Vedder

     

      Working with a Trainer made a difference

      karlbarton5My name is Tracy Roth and I have a success story that I would like to share.  I have been working with Karl Barton for about two months.  In these past two months I have seen drastic changes in my over all mental and physical health.  Words alone cannot express how much Karl has done for me.  I have to say it took me a while to find the right fit.  I have had many experiences with trainers and none have been a success for me.  The first day I started working with Karl I knew it was the right.  What was immediately evident was that Karl really cares about his clients.  It is so easy to feel his passion. Some days I just don’t feel like coming to the gym, but Karl inspires me so much, I don’t want to miss.  Even if I am having a bad day it pays to be coached by him because I know when my workout is done I will feel great.    No matter where you are in your journey you will see results.  Maintaining has been difficult for me. Without Karl’s help it could not have been done.  Karl takes the time to listen to me. He will go above and beyond to listen and he cares what you have to say.  There have even been days where I have felt down and he has taken time out of his day to listen.

      In working with Karl I have gained confidence in myself, which never has happened.  I would always tell Karl I can’t do this exercise but he got me to do it.  It has really helped me mentally as well as physically. Every time I leave Pinnacle I feel great about myself.

      karlandtracy

      In two short months I have been able to do boot camps and INSANITY classes, which I was never able to do. I asked Karl to come up with things that he has noticed about my improvement. This is what he had to say:  “Endurance and upper body strength has increased. Your jumping ability both long and standing jumps has really improved. You are now willing to try new things like hand eye coordination and ladder jumps for stability and stamina.”  Without Karl’s help maintaining my weight would not happen.  I have always struggled with weight issues.

       

      He even keeps me dedicated to my workouts when we are not training together.

      The staff at Pinnacle is awesome.

      Thank you Karl for all your support and help.  I would not be where I am in life if it wasn’t for you.

        Water Training – Jump In to Better Fitness

        Want to build speed and strength without putting excess stress on your joints? Then take your workouts, especially plyometrics(jumping) to the pool. Exercising in water is extremely effective because of increased multidirectional resistance that builds as you move through the water.

        Plyometrics is aimed at making muscles work better and more efficiently rather than making them bigger. It burns lots of calories and increases metabolism too. Doing them in water reduces risk of injury. We do these regularly in Aqua Boot Camp.

        jumpinpool

        Sample Exercise 1: Stand in water just under chest deep with feet should width apart. Tuck both knees to chest without propelling yourself upward. Immediately push your legs back down to touch the bottom of the pool. When the balls of your feet touch the bottom, immediately tuck your knees again.   Do about 40.

        Sample Exercise 2: Stand in water just under chest deep with feet about double shoulder width apart. Jump upward while keeping your legs straight but sealing them together. On the lowering phase bring your legs wide and land.   Repeat immediately as soon as the balls of your feet touch the pool bottom. Do about 40.

        As a certified personal trainer and one of eleven Master Trainers for the AQx Sports system I am always looking and educating myself for new ways to improve the fitness of the average exerciser, inspiring athlete, fitness newbie or someone recovering from surgery. As director of the Aquatics department I would love to help you or find someone that can. Contact me: Heidi@phfitness.com or check out our Aquatics Page or my personal page.

          MAKE IT COUNT! By: Christi Otto

          Everyday you wake up challenge yourself! List three goals you want to accomplish. These should be challenges you can achieve every day. For example: eat less sugar, take the stairs, and increase water intake. Do them!

          Tape this to your steering wheel and on your bathroom mirror. You will see them every day. Every week or two make new challenges. Every week or two make new challenges. If you want to take on a weight loss challenge, discover the Thinner Winner at Pinnacle.

          You need to be committed! A lot of fitness articles say you can achieve weight loss in 14 to 20 days. It takes more than that. Live in reality and you will not disappoint yourself! It is about inches on your waist, more energy, better sleep, more productivity, etc. Make conscious choices. Only you can change it. You are in control of your life, your health, your destiny. 

                

          For the average person it takes over 60 days to develop a habit. When you are working out and eating better you are developing new habits. According to UCL News it takes 66 days to establish a new habit. The 21 day myth originally applied to plastic surgery patients.

          Following plastic surgery it takes about 21 days for the average patient to get used to his new face. When an arm or leg is amputated the “phantom limb” persists for about 21 days”.

          On that thought, have you ever logged your foods for 70 days in a row? Have you ever exercised for 70 days in a row? Get up and move!  If you did this, how much closer would you be to your ultimate goal?

          I have challenged all of my clients to this. Let me tell you, it was not easy. It is hard. There were many days that quitting seemed easier. Last week I got an e-mail from one client saying: “This is too hard. I don’t think I will be able to lose the weight.” I e-mailed her back telling her she needs to make that effort today! I also sent her a motivational video and several short articles to keep her going. That is what it is all about! It is a constant battle. You need to learn how to combat your battles. SHE DID IT! Sometimes you just need a push. She lost 32lbs in the last four months and she is very proud of her success!

          Success happens little by little, day after day. Another client got his wife in on it too. They have changed as a unit. They are closer and enjoy walking and cooking dinner together. It is no longer just about the weight. It is about the bond, the sharing, and the experience. Are you ready to be pushed for a 70 day challenge? Start new habits? Contact me: Christi Otto; Christi@phfitness.com.

          Your goals need to be on the front burner. Start now! It is going to take time. At times it is going to be hard to maintain. I know it can sometimes be embarrassing to be vulnerable but do it and you will amaze yourself.