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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If you have any questions email me at Fitemmett@gmail.com
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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!
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