Download my new MP3 and put it on your playlist for a little motivation! 😁😁👇🏾👇🏾👇🏾
Repitition is the ONLY way to build a muscle and it’s the ONLY way to reach any goal that you set! The reason why I posted a picture of MJ is not because I want you to be some superstar athlete but it’s rather to impress upon you that Jordan spent more time practicing and doing it over and over and over to give you the product that you see in a game. Over course some people are gifted in certain areas but to reach your goal it takes repetition.
“They say” it takes 30days to create a habit but I want to take it a step further and say 30 TIMES. Because if you are only working out and eating healthy only once a week to lose 20lbs and you are saying to yourself that you are going to only give it 30 days, then you are totally under false pretense!
More Here: http://eepurl.com/dk6ycD
What will it take to keep you focused?
Fort Mill Top Personal Trainer Fit Emmett
Smoked salmon, hollandaise, egg, and chive breakfast bombs. My favorite thing in the world is eggs Benedict with smoked salmon but I can’t always wait until the weekend for this goodness! These make a delicious, creamy, and extremely satisfying breakfast on the go. Now you can have your weekend treat on the way to work too.
These little bites taste just like everything you love about your traditional eggs Benedict. Creamy hollandaise, gooey eggs, and fresh, rich, cold smoked salmon. These little breakfast bombs are best served lukewarm if freshly made, however, they will be softer in texture. They will also keep fine in the fridge and can be eaten cold when on the run. When chilled they are a little firmer in texture but I like that as it makes for a no mess, no fuss, scrummy breakfast.
If you aren’t a fan of cold smoked salmon you can easily substitute hot smoked salmon, and if salmon isn’t your thing then crispy bacon makes a perfect substitute as well. Have a go and experiment with what you like. Chives can also be left out if you don’t like them or substituted for parsley or dill.
This recipe requires no special ingredients or special equipment and uses a fail-safe hollandaise sauce. I have never had this sauce split or clump on me before.
You can easily whip these up on a Sunday afternoon as they are relatively quick to make and store well in the fridge to make a scrumptious treat for your Monday mornings, (and Tuesday if you please.)
If you love hollandaise sauce and salmon as much as I do and are time poor in the mornings then you need to try these! All those healthy fats will keep you satisfied all morning long!
Yields 2 servings of Salmon Benny Breakfast Bombs
*Be careful not to add too much water to your hollandaise sauce as you want it to be thick consistency for this recipe so the balls hold together well.
1. Ensure you have all your ingredients for hollandaise ready and sitting at room temperature.
2. Grab a small pot and fill with water then put on the stove to boil. Once the water is boiling add your 2 whole eggs and let them boil for 10-12 minutes. You want your eggs to be hard boiled as we will be adding hollandaise to these.
3. While you are waiting for your eggs to boil, take your salmon slices and finely dice. Ensure they are separated once cut.
4. Preheat a pan over high-heat and add the 2 teaspoons of butter. Once the butter has heated up, take approximately half of the cut up salmon and add into the pan then crisp into little crunchy pieces. Set aside.
5. Once your eggs have boiled for 10-12 minutes run the eggs and pot under cold water and allow the eggs to cool before peeling.
6. When your eggs have cooled, place them in a dish and use a fork to finely mash the egg.
7. After you have your eggs and salmon prepared you can make a start on your hollandaise. Don’t try and do this at the same time as it will need your full attention to avoid clumps and splitting.
8. Take a pot and fill with a cup or two of water and place on the stove to simmer. Melt the 2 tablespoons of butter in the microwave for 30-60 seconds. You want your butter to be melted but not hot. Set aside. In a large heat-safe bowl whisk the egg yolk, lemon juice, dijon mustard and a pinch of salt together until you see air bubbles. Place the bowl with egg mixture over the pot with the simmering water to create a double boiler. Make sure that the water does not touch the bottom of the bowl.
9. Use medium heat and continuously whisk the mixture until it starts to thicken.
10. Once the mixture starts thickening, slowly pour in the melted butter while stirring with a whisk. Ensure you keep stirring the entire time to avoid clumps. Once all of the butter is added, place the bowl back onto the pot to thicken further.
11. When the sauce has fully thickened you can remove it and set to the side. If the sauce is too thick add a tiny bit of water to thin, but remember we want a thick consistency.
12. Allow your hollandaise to cool to room temperature. We don’t want to cook the salmon when we add the hollandaise, so it is crucial this is cool (unless you like your salmon cooked).
13. Take the raw salmon. hollandaise, half the chives, and mix well with the mashed egg. This should form a firm mixture. You don’t want this to be too wet so limit the hollandaise if you see this happening.
14. Once combined, split mixture into four pieces and roll into balls.
15. Mix your remaining chives and the crispy salmon together and roll your bombs in this to coat.
This makes a total of 2 servings of Salmon Benny Breakfast Bombs. Each serving comes out to be295 Calories, 23.53g Fats, 0.96g Net Carbs, and 18.25g Protein.
Fort Mill Personal Trainer
Personal Training Fort Mill SC
What is the cost of personal Training? So there is a discrepancy with something within the fitness and transformation space, especially with how I set up my Recomposition Program.
The difference is the value that my Recomposition Program provides and its way more than what the program cost. Check out Bryanna’s progress within her first week of the Recomposition Program. She is down -12lbs and feeling better and it’s only been 1 week. I am excited for all of my Recompositioners because this is a program that I’ve invested much energy, time and effort to make sure everyone gets results!
Here are the TOP 8 Reasons Why Recomopositioning is Better than a "Weight loss" Program.RECOMPOSITION DON’T LOSE WEIGHT“Weight” is a measurement of the force of gravity pulling down on your body. So if you really wanted to lose “weight,” you could just go to Mars, where the force of gravity is so much lower that your scale weight would be about a third of what it is on Earth.
But that’s not the “weight loss” most people are looking for, because most people don’t actually care about “weight” loss. They care about fat loss. When most people say “I want to lose weight,” what they really mean is “I want to lose fat tissue.” Most people probably wouldn’t care about the number on the scale (their “weight”) if they had their ideal body type, and most people probably wouldn’t consider their weight-loss goals accomplished if they went Mars where their “weight” would technically be lower.
People talk about “weight” loss because scale weight is a proxy measure for fat loss. Fat is the major source of excess body mass for most people who want to “lose weight.” Measuring fat (by DEXA scans or other body composition tools) is expensive and difficult; measuring weight is cheap and easy. So people just measure weight and assume that if they lose weight, it’s because they’re losing fat.
That’s not necessarily true.
“Weight” Loss vs. RECOMPOSITIONING & Fat LossTemporary “weight” loss can be from water weight, constipation, food in your stomach, or a million other factors. But there’s a more dangerous kind of “weight” loss: loss of lean tissue.
If the number on your scale is regularly going down, it’s probably representing a true decrease in your body mass. But it’s not necessarily fat that you’re losing. It might be muscle. But muscle is the weight that you want to keep
Eat Enough ProteinThe most important macronutrient for losing fat instead of muscle is PROTEINIn a study I found eating more protein helped overweight men preserve more lean mass when they lost weight. The men were put on a diet that gave them either 15% or 25% of energy from protein. But here’s a huge difference that you won’t see in the abstract: the low-protein group was vegetarian; the high-protein group got meat. (The study authors never explain why on earth they would do it like that).
Want one for the ladies? Well In in this study, women were assigned to either a low-protein diet (68 grams of protein per day) or a high-protein diet (125 grams a day). Both diets had the same number of calories. Both groups lost roughly the same number of pounds, but the high-protein group lost a lot more fat and a lot less muscle.
Carbs are still very important but not as ImportantOn the other hand, the amount or quality of dietary carbs doesn’t seem to matter that much, provided you’re getting enough protein. The study compared four diets in obese men and women over 45:
Of course, the amount and quality of dietary carbs might make a big difference in how much total weight you lose. So in that sense, they’re important. But if you find a carb level that works for you for weight loss, there’s no need to tweak it in search of the perfect ratio for fat loss.
Another Tool to Lose Fat: ExerciseGuess what’s even more powerful than protein? Exercise.
In this study, exercise helped postmenopausal women keep more of their lean mass. The exercise and non-exercise groups lost basically the same amount of weight but the exercise group lost more fat and less lean mass.
This study found that exercise and higher protein consumption had additive effects in women – they kept more lean mass with protein or with exercise, but they kept the most with protein + exercise. It seems like in analyzing the studies in both male and female found that regardless of diet, adding exercise helped people keep more lean mass and lose more weight from fat instead of muscle.
The study also found that exercise was specifically better for reducing visceral fat, the dangerous kind that actually causes health problems. Even without any reduction in weight, exercise reduced visceral fat by 6%.
Just to be clear: this is not the same thing as saying that exercise “causes” weight loss. Exercise almost never affects weight without diet changes. But exercise does take weight gain or loss in the direction that you want to go:
Here is the DEAL!Almost everyone who says they want to “lose weight” actually wants to lose fat, not just scale weight. If you’re interested in health, this is definitely you: fat loss is the only type of weight loss that even arguably improves health. If you’re interested in looking “lean” or “toned,” this is also you.
Typically, when the number on the scale goes down, you’ve lost some fat, but also some lean mass (muscle, organ mass, etc.). For health reasons and for aesthetic reasons, you probably want to keep that second number (lean tissue loss) as low as possible.
Eating enough protein – around 40% of calories – can probably help. Some supplements, like BCAAs might also be useful. But what helps even more is exercise. Even though it doesn’t cause weight loss on its own, exercise is still a powerful tool for making sure that weight changes (loss or gain) go in the direction you want (fat loss/muscle gain) instead of turning into a problem (muscle loss/fat gain).
Top Reasons why FAT LOSS and RECOMPOSITIONING is more beneficial than WEIGHT LOSS
Fort Mill's Top Personal Trainer
Get Started Recomposition for my Local Peeps
How to feel great during the holidays (even if Aunt Mabel offers you too much food…)
It's such a challenge. At the very time of year when you want to look and feel your best, you are confronted with more food choices than the rest of the year combined.
Depending on where you are in the world, your calorie intake might be a little different, but this is still a pretty good reference point. According to the Calorie Control Council, a typical holiday dinner can include 3,000 calories. If you include appetizers and drinks, it’s very likely around 4,500 calories in one day.
So how do you enjoy the celebrations during the holidays, without feeling like you are depriving yourself of some of your favorite comfort foods?
And how do you deal with the social pressure of not disappointing Aunt Mabel or your mother-in-law, when they keep trying to get you to eat food you normally avoid?
The easiest thing to do is to manage your food intake all the rest of the month, AND make sure you do the other things you know will give you energy and help you feel good.
Let’s start with FOOD!
● Drink 4 to 5 cups of green tea every day. It includes an antioxidant that triggers the release of fat from cells, and helps your liver turn fat into energy. Then after the tea, go work out for 25 minutes to get the full benefit.
● Every time you eat, make sure you consume both fiber and protein. They fill you up and keep your blood-sugar levels stable.
● Eat an apple every day. It’s full of fiber, which makes you feel full.
● Eat more legumes like lentils and chickpeas. They are full of protein, reduce inflammation, lower cholesterol, and make you feel full.
● If you’re feeling bloated, eat some fruit like kiwi, honeydew melon and papaya. They prevent water retention and encourage your bowels to get moving.
● Drink water. Not only to stay hydrated, but to fill up your belly so you feel fuller. Water also flushes out any excess sodium you may eat, that makes you feel bloated.
● Start each day with a healthy smoothie instead of cereal or pastry.
● If you’re eating out, instead of an appetizer and a dinner, order two appetizers. The portions are smaller, but it’s still usually plenty of food.
● Watch how much wine you consume, since there are about 120 calories in a 5 oz. glass.
● When feeling ready for a snack, reach for almonds instead of cookies or candy canes. They are full of fiber and protein, which will make you less hungry for all the other stuff.
● Eat a banana every day. There are so many benefits to eating bananas! But they include: sleeping better because of the tryptophan and magnesium; feeling less bloated because of the potassium; having a more stable blood sugar; feeling full because of the type of starch…
● Eating chocolate? Make it dark. Small amounts of dark chocolate include flavonoids that help regulate metabolism by alleviating stress.
When it comes to food, the key ideas to remember are to fill up on foods and drinks that have fiber and protein, and that help relieve bloating.
Activities that help you manage your weight and health
● Work out first thing in the morning, before breakfast. Since your body is already in a calorie deficit, this exercise encourages your body to use body fat as an energy source
● Do weight training activities – whether that’s using dumbbells or using your own bodyweight. It adds more muscle to your body, which helps you burn the extra food energy from your holiday meals.
● Get out and walk every day. Try to get to 10,000 steps.
● Once the sun sets, don’t eat any more food for the rest of the day. This is a type of mini-fast that helps you burn body fat
● Sleep better by getting colder. Turn the thermostat down at night. Even better, take a hot shower right before you hop into bed!
● Do interval training when you work out. That means periods of intense workouts - say, 30 to 60 seconds - followed by periods of less intense workouts. As you get stronger, increase your periods of intense activity (and that means full out exercise).
● Have a good laugh. A really good laugh. Hearty laughter helps you burn calories!
● Push away your plate when you feel 80% full. Don’t try to overstuff yourself!
These types of activities can easily fit into most daily schedules. Don’t feel you have to lose all your weight in one workout! A little every day will make a really big difference by the time January 1 rolls around. ;-)
Speaking of which, if you’d like to have a conversation with me about getting through the holidays and starting off the year with a health and fitness plan, please contact me right here (803)389-7600 or via Email at FitEmmett@gmail.com
About the Author:
There are always plenty of opportunities to indulge what with festive parties, office 'dos, and even at home with the huge tins of Quality Streets, but in my opinion it's still the best time to start getting into shape. Here are his three reasons why we should all be heading to the gym...
1. Gyms are emptyDespite the bulk of gym-goers hitting the bar from mid-November on wards, the studios keep the same opening hours all year round. Not only does this mean that you won't have to queue to use the machines and equipment, but more than likely you'll get free-reign across the gym and be able to have schedule flexibility when setting an appointment .
2. Make use of the best dealsThis is when you get the best deals. While there is no shortage of clients in January, the month before requires promotions to entice people through the door.
3. Energy boostMost of us will experience at least one hangover between now and Christmas and all of us are likely to feel tired and lethargic simply glancing at our to-do list. Finding time to fit in some regular training will help stimulate the release of endorphins, release the Christmas stress and keep you motivated. There's also the added benefit of not feeling quite so guilty about over-indulging over Christmas.
Fort Mill SC Personal Trainer
The “Great Debate” so while Training my small group personal training Clients this morning we were discussing how many calories are burned while chewing. This discussion came up because I told them that watching weight loss shows like the #biggestloser and other shows don’t help you burn calories. They brought up a valid point because most people are eating while watching TV and they of course remembered at one point I told them that eating burns calories also even while you are consuming calories. 🤔 #noexcusesnovember
Making it a “December to Remember”!! I will be checking in with all my clients (personal training, Group & even online clients) everyday to try to move the meter 🌡
Email me at FitEmmett@gmail.com
To Join!!! The “December to Remember Challenge”
3500 sq ft Facility Located at 3150 Us Hwy 21 Bypass Fort Mill SC (Beside Regent Park)
Visit www.fitemmett.com Call 803-389-7600 Or Email- FitEmmett@Gmail.com Free Consult
Welcome to the Fit Emmett site. I've spent many years as a personal trainer working with clients around Fort Mill SC & Charlotte NC. Recently I've had the privilege of working with people all over the universe (while still working with a select clientele locally at Snap Fitness Fort Mill and also traveling to various client locations) and I'm uber excited! Even more I am working as a Corporate Fitness Consultant with companies, schools, organizations & churches all over the U.S. to improve company efficiency, effectiveness, revenue and morale MORE INFO HERE. I've compiled as many tools as possible within my 15 years of fitness experience on this site to help with your Success! So, it's no accident that you stumbled upon my site. If you are here to shed a couple pounds, lower your body fat percentage, get ready for a competition, build muscle, get more energy, gain more confidence, improve your health, improve your marriage, improve your family life, your friendships, your professional life.....or whatever it is. You are here because you've realized that you aren't at your best potential. My goal and ultimate aim is to do whatever it takes to get you to maximum You!This is the healthiest you, the skinniest you, the strongest you, the more confident you, the spiritually sound you, the best husband/wife you could be and all around living the optimal life experience for yourself and others around you. How will we achieve this? Through exerting this thing called will, determination and effort. All while being coached here at FitEmmett.com with workout videos, motivational videos, daily motivational & inspirational quotes and devotions, book of the week & as many resources that I can give to make you better
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The Million Dollar Question: I am new to the keto diet and lifestyle. Where do I start?
Start with the fun part, what to eat! You will need to gain a knack for measuring, recording and reading nutrition labels. Every person is different, thus carb tolerances differ, however generally when you are starting the ketogenic diet you should not exceed 25 grams of net carbs per day (net carbs=total carbs-fiber). Additionally protein consumption should be between 1 to 1.5 grams of protein per kilogram of body weight. But, instead of doing all this by hand, use our favorite keto calculator here:
After you have figured out what you can eat, plan your meal prep. This is as essential as the actual food you eat on a ketogenic diet. You do not want to be caught without snacks or without knowing what to eat in a bind. There are a lot of good recipes and resources, here's a couple that we have used:
Exercise. If you intend to live an active keto lifestyle it's important to note that initially performance may decline but will quickly rebound with adaptation--and use of exogenous ketone supplementation can mitigate most of this decline!
Adaptation into nutritional ketosis takes weeks. Every person is different but for a male expect an adaptation period of three to five weeks, for women four to seven weeks, assuming strict diet adherence. The good news is once you are keto-adapted, or into nutritional ketosis, you can play with carbohydrate tolerances to determine if you can increase carbs to higher levels before being "kicked out" of ketosis. To determine success, test ketone levels regularly. Ketone levels can be tested three ways:
1. Blood (most accurate): Blood meters measures beta-hydroxybutyrate in blood. To measure, you can use a blood ketone meter like this one: https://www.amazon.com/Precision-Blood-Glucose-Monitoring-System/dp/B000N64MZA/ref=sr_1_2_a_it?ie=UTF8&qid=1478208914&sr=8-2&keywords=blood%2Bketone%2Bmonitor&th=1. However, you must also purchase blood ketone test strips, sold separately. For blood testing methods, we recommend several tests at thirty, forty-five and an hour and fifteen minutes after ingestion of ketones. Blood values are measured in mmol/l.
2. Urine (easiest, least expensive): Ketone Test Strips show the excess concentration of Acetoacetate in the urine, or in other words, unused ketones that are being excreted. These strips will clearly indicate whether or not ketones are present in the body, but are not indicative of maximum ketone levels achieved during diet and/or supplementation. For urine testing methods, we recommend testing two to three hours after ingestion of ketones.
3. Breath: Breath analysis measures acetate in your breath. Breath ketones are measure in PPM (Parts per Million). For directions, refer to device instructions.
And there you have it. Eat meat, cheese, eggs and minimal carbs and, ta-da! Ketosis...well, kind of. Be patient and remember that each person's body reacts differently. Let us know if you have any questions. We answer all sorts of questions, even those not product related. We are here to help!
Fort Mill Top Personal Trainer
What is it?
• Targeted Ketogenic Diet (TKD)TKD is generally geared towards fitness enthusiasts. In this approach, you eat the entirety of your allocated carbs for the day in one meal, 30 to 60 minutes before exercise. The idea here is to use the energy provided by the carbs effectively before it disrupts ketosis.
If you’re following this approach, I recommend that you eat carbs that are easily digestible with a high glycemic index to avoid upsetting your stomach. Then, when you’re done exercising, increase your intake of protein to help with muscle recovery, then continue consuming your fats afterwards.