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What are Your Goals? What Does The Best Version of You Look Like? Ready For Your Journey!? 😃🏆 What is Ready? - Coachable - Open to Change - Willingness to Change - Done With Your Old Story!! - Determined to Reach Your Goal www.FitEmmett.com (803)389-7600 - Call or TXT FitEmmett@gmail.com FitEmmett - On All Social Media Fort Mill Rock Hill & Tega Cay Top Personal Trainer Helping You Achieve The Best You Possible!
Big Shout to My Client Cameron Who Dropped -45lbs lbs So Far!! Check My Instagram for more! What are Your Goals? What Does The Best Version of You Look Like? Ready For Your Journey!? 😃🏆 What is Ready? - Coachable - Open to Change - Willingness to Change - Done With Your Old Story!! - Determined to Reach Your Goal www.FitEmmett.com (803)389-7600 - Call or TXT FitEmmett@gmail.com FitEmmett - On All Social Media Fort Mill Rock Hill & Tega Cay Top Personal Trainer Helping You Achieve The Best You Possible!
Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it? There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!
Five ways to stop cravings in their tracks:#1 – Keep The Junk Out Of Your HouseIf it’s not there, you can’t eat it! But once you bring the bag of cookies into the house you have made it ten times harder to keep your cravings at bay. Willpower will not last, and sooner or later you will come home exhausted, stressed, and the first thing you will reach for are those cookies! Clear any sweets and processed food from your pantry and refrigerator and replace them with simple one-ingredient REAL FOOD snacks – apples, bananas, vegetable sticks, nuts, seeds, boiled eggs. Tell everyone in your family to not bring any sugary junk into the house either, so you won’t be tempted!
#2 – Drink A Cup Of Hot TeaOne of my all-time favorite rituals is drinking tea – especially at night! I drink hot tea almost every night before bed and it really relaxes me and takes away any cravings. I love mint, ginger, or spicy cinnamon teas, as these are amazing at blasting away sugar cravings. That’s because they are naturally sweet without the sugar, and warm and comforting.
#3 – Get Moving!Exercise releases feel good endorphins that can provide a similar “high” as a sugary or junk food treat can. Not only will you feel better about yourself and the decision you made to be active, but you are also creating new healthy habits by immediately inserting an activity when you feel a craving coming on. I love to take walks outside before the sun sets in the evening, right before dinner. I find that this is when some of my best ideas come to the surface and it really clears my head. Other outdoor activities like raking leaves and tending to a garden are great ideas as well! When you’re spending time in the sun, the added Vitamin D will lift your mood and hopefully take away bad food cravings. So really make an effort to bundle up if necessary and make it outside every day. But if the weather is horrible or you can’t make it out, another good option is to pop in an exercise video at home and get those endorphins pumping!
#4 – Get Enough SleepWhen I don’t get enough sleep I want to eat everything in the house! I notice that I’m way more hungry throughout the day and my cravings are through the roof! So, do whatever you need to do to make sure that you’re sleeping enough each night. This will naturally boost serotonin levels, turn off the hunger hormones, and when your body has enough time to recharge you will probably find that your cravings are not as intense. Having a newborn in the house, this is definitely a tip I’ll be personally working on!
#5 – Get a Coach😃!Sometimes just talking about your cravings with someone is all you need to stay on track. If you know that someone is holding you accountable and rooting you on, it’s much easier to stick to your goals and be successful!
So excited for my Fat Loss Coaching client Robert who started with me less than three months ago and has already lost over 30 pounds! Him and his wife started my coaching program and they were at a point where they both drew the line in the sand and said that they needed to take the step! They both were stuck at a plateau and felt like they weren’t really making the progress they wanted it on their own with their work out. They are both busy. And professionals that didn’t really have time to try to figure it out so they reached out to me and my team to get them the results!
I always tell clients that you can either take a road trip on a bus 🚌 to try to get from where you are to across the map or I can put you on the fat loss fast track which is like a 🚀rocket ship from where you are to your goal.
What are your goals? What are your biggest challenges?
Check out episode number 4 where Cameron discusses his strategies and his major reason WHY during his transformation
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The lunge bicep curl is a great compound movement that incorporates the legs with your biceps. This can be a complex move if you are not coordinated but it is highly effective if you can blend it in to your work out. I incorporate this move with my clients because it burns a tremendous amount of calories while using major muscle groups. For more information about exercises in how you can get back into shape visit www.getbackingoodshape.com
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I had the privilege and the honor of speaking with Kyle Latham @TheVanityBear on instagram. He has lost over 200 lbs within his fitness journey and he reveals how he did it in our most recent podcast. He discusses how he embraced the no excuse approach to reaching his fitness & weight-loss goals.
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We discussed topics like:
Ketosis - Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones.
If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin.
Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood.
Low-Carb and Ketogenic Diets
Ketosis is a popular weight loss strategy. Low-carb eating plans include the first part of the Atkins diet and the Paleo diet, which stress proteins for fueling your body. In addition to helping your burn body fat, ketosis can make you feel less hungry. It also helps you maintain muscles.
For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too.
What is Intermittent Fasting and Why Would You Do It?Intermittent fasting is not a diet, it's a pattern of eating. It's a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat.
Why is it worthwhile to change when you’re eating?
Well, most notably, it’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. In fact, most of the time you'll try to keep your calories the same when you start intermittent fasting. (Most people eat bigger meals during a shorter time frame.) Additionally, intermittent fasting is a good way to keep muscle mass on while getting lean.
With all that said, the main reason people try intermittent fasting is to lose fat. We'll talk about how intermittent fasting leads to fat loss in a moment.
Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. This is a very good thing because it means intermittent fasting falls into the category of “simple enough that you'll actually do it, but meaningful enough that it will actually make a difference.”
How Does Intermittent Fasting Work?To understand how intermittent fasting leads to fat loss we first need to understand the difference between the fed state and the fasted state.
Your body is in the fed state when it is digesting and absorbing food. Typically, the fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it's very hard for your body to burn fat because your insulin levels are high.
After that timespan, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low.
When you're in the fasted state your body can burn fat that has been inaccessible during the fed state.
Because we don't enter the fasted state until 12 hours after our last meal, it's rare that our bodies are in this fat burning state. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise. Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.
The Benefits of Intermittent FastingFat loss is great, but it isn't the only reason to try intermittent fasting.
1. Intermittent fasting makes your day simpler.
I'm big on behavior change, simplicity, and reducing stress. Intermittent fasting provides additional simplicity to my life that I really enjoy. When I wake up, I don't worry about breakfast. I just grab a glass of water and start my day.
I enjoy eating and I don't mind cooking, so eating three meals a day was never a hassle for me. However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler and I like that.
2. Intermittent fasting helps you live longer.
Scientists have long known that restricting calories is a way of lengthening life. From a logical standpoint, this makes sense. When you’re starving, your body finds ways to extend your life.
There’s just one problem: who wants to starve themselves in the name of living longer?
I don’t know about you, but I’m interested in enjoying a long life. Starving myself doesn’t sound that appetizing.
The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. In other words, you get the benefits of a longer life without the hassle of starving.
Way back in 1945 it was discovered that intermittent fasting extended life in mice. (Here's the study.) More recently, this study found that alternate day intermittent fasting led to longer lifespans.
3. Intermittent fasting may reduce the risk of cancer.
This one is up for debate because there hasn’t been a lot of research and experimentation done on the relationship between cancer and fasting. Early reports, however, look positive.
This study of 10 cancer patients suggests that the side effects of chemotherapy may be diminished by fasting before treatment. This finding is also supported by another study which used alternate day fasting with cancer patients and concluded that fasting before chemotherapy would result in better cure rates and fewer deaths.
Finally, this comprehensive analysis of many studies on fasting and disease has concluded that fasting appears to not only reduce the risk of cancer, but also cardiovascular disease.
4. Intermittent fasting is much easier than dieting.
The reason most diets fail isn’t because we switch to the wrong foods, it’s because we don’t actually follow the diet over the long term. It's not a nutrition problem, it's a behavior change problem.
This is where intermittent fasting shines because it's remarkably easy to implement once you get over the idea that you need to eat all the time. For example, this study found that intermittent fasting was an effective strategy for weight loss in obese adults and concluded that “subjects quickly adapt” to an intermittent fasting routine.
Trying to blow up triceps today. This is a good variation if you want to try to focus on a different part of the tricep. Think about flipping your grip to another position. If you are used to overhand or your standard rope for triceps you can try the underhanded way to hit the triceps a little different.
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In some books and other reports you might hear it being refered to as the Flexible Dieting program. As of lately I've become very intrigued with this idea and have even used it with some clients. The reason why I was so intrigued is because you can literally eat whatever you want to eat as long as it fits your macros! So IIFYM stands for IF IT FIts YOUR MACROS. Ideally this is totally unorthodox in comparison to what I've learned over 16 years of dieting for competitions and working with clients.
I would say that the majority of the time when you mention nutrition to clients they have this "Oh dear" look and then they begin to wonder what the heck will I need to restrict now.
The great thing about IIFYM is that if it fits your macros you can eat it. The challenge is to make it FIT your macros. You are esentially trying to achieve a calculated calorie deficit but not as extreme as what I've seen in the past where people go from 1800 calories per day down to 500 calories which will have you completely depleted. Its crazy to think about but I've seen some great results from some of clients that have fully embraced this eating principle. So here is an example:
McGrilled Chicken Burger:
Brown Rice and Tuna
Where Do I Start?
Step 1. Find out your TDEE (Total Daily Energy Expenditure). CLICK HERE
Step 2. Based on this figure determine what your goal is. If you are looking to lose weight you want to multiply that number by .20 and then subtract that amount from your total calorie expenditure number. Then figure out what your macros should look like.
Macronutrients or Macros make up the majority of our diets. There are three main macros: Protein, Fat, and Carbohydrate. One gram of each macro has a calorie value.
Step 3. Track your macros in a program like MYFITNESSPAL & Be awesome!
I had the great pleasure of being featured on The Jones Zone Podcast yesturday. Both Chris and Brian offered a great platform for their listeners to ask me questions about fitness, health, nutrition, my favorite music to lift to as well as a ton of other personal questions that I answered. Check it Out and Share with everyone. The Goal 1,000 Get Back in Shape Transformations in 2017.