It’s All About The Calories
There are endless amounts of diets available today based on the type of food you should or shouldn’t eat. No-carb, low-carb, high protein, no protein – the list goes on and on with new approaches constantly hitting bookshelves. But a new study on weight lossfound that a strict single type of diet might not make a whole lot of difference in how successful you’ll be. Research has discovered what many have said for years. Weight loss is dependent on the number of calories you consume and the amount of calories you burn.
Find Freedom In Your Diet
This latest research as well as time-tested advice from nutritionists and doctors should give you the freedom to choose the foods which work for you. Rising food prices are hitting incomes hard and some diets or pre-packaged diet meals can really break the bank. This isn’t a license to eat “whatever you want” – foods high in sodium, saturated fats, sugar and processed ingredients are never a great choice. With a little more flexibility and variety though, hopefully you can actually enjoy what you eat.
Build A Smart Diet
So if you can skip the latest fad diet, how do you know what to eat? With some common sense and great insight, there are several tips you can use to eat healthy. Fill up on fruits and sweet vegetables. They are high in fiber and antioxidants which destroy the junk in your body. Stay away from white flour, refined sugar and white rice. All of these have been stripped of the goodness naturally found in them. Instead, opt for whole grain bread and brown rice/pasta. Even consider mixing white and brown pasta if you’re just starting out to help combat the taste. When it comes to protein, consider different sources like beans, nuts and soy products. Whey protein supplements can also be very beneficial as it helps you build lean muscle mass (it’s not just for body builders!) And when it comes to sugar and salt, limit your intake of both.
Burn Calories
If you’re looking to turn your body into a fiery, calorie-burning furnace, there are many ways to turn up the heat. Kickboxing, cycling, Zumba, jumping rope, running – all have the ability to chew up the calories. Even amidst the winter you can get a great workout. And if you don’t want to leave the comfort, privacy and convenience of your own home, a fitness DVD might be a good avenue to pursue. Add in some resistance band training and you might just set off some smoke alarms as you not only burn calories, but tone and shape your upper and lower body as well.
As you look to adjust your diet pay more attention to the types of food you eat, the calories you take in and the calories you burn up. Focusing less on a specific type of diet will give you the flexibility you need to create a diet that works for you. Add the second component of a calorie-burning workout program and you’re well on your way to achieving those personal fitness goals.
Four Great Ways To Strengthen Your Abs
An exercise ball is a great way to strengthen your abs and provide variety to your workout.
We’ve all heard the names. The kangaroo pouch, the potbelly, the spare tire, the ring of shame – all disappointing, unattractive names for stubborn belly fat. Aside from the desire for a flat stomach, strong abdominal muscles have a big payoff.
They can help improve posture if you’re a desk jockey, allow you to tackle that weekend warrior project with less soreness, reduce the potential for back injuries as well as many other benefits.
If you want to strengthen and tone your core section, it’s going to take some commitment and self-control. It starts with your diet – proper nutrition is essential if you want to trim down your middle section. Watching your nutrition is the way to trim excess fat and see your defined abdominal muscles.
In order to get those muscles conditioned and defined, here are four great ways to strengthen your abs, lose that extra in your mid-section and be on the way to improved health.
Target All Your Ab Muscles
Gone are the days of single motion, endless crunches to trim your waistline and boost your strength. The reality is your core is made up of a variety of interconnected and interdependent abdominal and back muscles. Make sure you do exercises that focus on all of them. Planks, the oblique twist, bicycles and back extensions will give you a balanced workout impacting the network of muscles through your core. As with most workouts, variety is key – stay away from the same ab exercise over and over again.
Variety Please
Targeting all your major abdominal muscles can be challenging especially when looking for enough exercises to keep you motivated. Luckily there are no shortage of exercises for your core. Sample a variety of these ab exercises and build them into your routine. You’ll avoid burnout, increase motivation and hopefully see results as you target all of your core.
Get On The Ball
You don’t have to spend all your time on the floor to strengthen your abs and build your core. With a large rubber inflatable exercise ball you can skip the floor and add a new dimension to your ab routine. Keep in mind that some of the exercises you find online utilizing an exercise ball require a fairly developed core. You’ll want to seek out beginner exercises and utilize the exercise ball when you’ve been developing your core consistently for several weeks.
Utilize Resistance Bands
A common misconception people have is that resistance band training is only for your arms and legs. But the flexibility and versatility make resistance bands a great choice for ab workouts. Resistance bands help stabilize your legs and hips to help ensure you maintain proper form. The resistance built into the bands allows you to control your motion, increasing your degree of difficulty and the effectiveness of the exercise. Just getting started? Resistance bands are available in a variety of tensions and you can easily switch out to more challenging bands as your strength improves.
Regardless if you can’t see your toes or you just want to tone up an already slim stomach, these are four effective ways to strengthen your abs. Not only will you enjoy a slimmer waistline but the rest of your core will thank you many times over.
Stay Motivated During Your Workout
Working out with friends can boost motivation.
Motivation can be one of the most difficult elements of a workout. You know you have a lot on your to-do list, your tired, you’d rather not workout and you somehow manage to find dozens of other reasons why you shouldn’t push through and “get after it.” Remembering a few key principles and practices will go a long way in helping you keep your motivation, dump the excuses and accomplish some incredible health and fitness goals.
Set Small Goals
You might have heard it before, but setting smaller, more reasonable goals make them easier to accomplish. As you accomplish smaller goals you can expand them to make them more challenging. If you wanted to lose weight and don’t exercise often and I told you to run1 mile, everyday, Monday through Friday – you’d laugh in my face. But if I told you to walk at the mall or around the neighborhood for 30 minutes, Monday, Wednesday, Friday – that is more doable. As your general fitness increases, you can go from walking, to jogging, to running and you’ll find motivation along the way because your goals are attainable.
Find a Workout Partner
Working out with a partner is a great way to stay motivated. There is more at stake when it’s not just your workout. You now have someone else who is counting on you to help them accomplish their goals. This two-way, instant accountability that is created will help get you outta bed, in the gym and through your workouts. You’ll be able to encourage one another, challenge one another and find victory together. So, stick together and stay motivated.
Add Variety
No one likes the same workout. In fact, no one likes the same anything – so make sure you add variety to your workout. Stifling weight routines, running routes or exercise programs will suck the motivation out of you faster than you can break a sweat. So vary the types, length and days of your workout. Consider adding yoga if you’ve never tried it. Even professional athletes in the NFL do yoga. Try plyometric workouts, workout DVD’s, alternating between machines and free weights or even resistance band training. By injecting some variety into your workout schedule you can avoid the lack of motivation rut and actually enjoy your workouts.
Reward Yourself
I was a bit hesitant to add this for fear that someone will use it as creative license to sabatoge their progress. But, make note. I’m not advocating you workout for an hour and then enjoy a pizza, burger or any of your other secret indulgences. The key is to reward yourself in a healthy way. If you accomplish your goals, give yourself a small stipend to purchase some new clothes, schedule a vacation day, have a healthy dinner on the town or invest in that healthy hobby. If you want to grab that favorite food or drink, do so in moderation. Excessive, non-healthy rewards will put you on a yo-yo. Any progress you make will be counteracted by the junk rewards and you’ll never make any real progress, stalling you well short of accomplishing your goals.
Remembering some easy principles and practical approaches can help you find and maintain motivation as you pursue your health and fitness goals. Start with small goals, find a workout partner, mix it up and reward yourself with healthy bonuses. While it may seem difficult at first, the ever elusive motivation is well within your reach.
How to Keep Those Fitness New Year Resolutions
The new year is here and with it comes the time-tested tradition of resolutions. Many people make health and wellness resolutions and sadly, many people…don’t keep them. Gym memberships often soar at the beginning of the year. Dedication and passion runs through the veins at an all time high. Then, weeks or months into the new year, the excitement fades, life happens and the gyms become slowly less busy.
That’s why we highly recommend making an investment in a set of resistance bands for your fitness goals.
First – you will own the bands.
Second, they can travel anywhere with you.
Third, our website offers a ton of resources like DVDs and YouTube videos to teach you how to get in the best shape with the bands.
Once you own the bands, here are a few ideas on how to keep those fitness resolutions…
Break Your Resolution Into More Attainable Goals
Often we’ll hear of resolutions that include substantial weight loss of 30 lbs or more. Or a workout plan that includes five-days-a-week of religious training. The problem with resolutions many times is they aren’t attainable at the very beginning. Instead of making a resolution to lose 30 lbs, aim for 2 lbs a week of weight loss for 15 weeks. In just a few short months you’ll have lost 30 lbs and you’ll find the motivation you need every week because your goal is manageable and attainable. The same goes for those who want to work out during the week. Instead of five-days-a-week, start with Tuesday/Thursday for two months. Then switch to Monday/Wednesday/Friday for two months and build up over the course of six months. Choosing lofty fitness resolutions that don’t allow you to find victories along the way are recipes for resolution let downs.
Build In Healthy Rewards
Once you’ve set some attainable goals, build in some healthy rewards for reaching milestones along the way. Make sure to keep them “healthy.” If your goal is weight loss, a trip to Krispie Kreme is counter productive. If your goal is working out three times a week and on the second week you take two of those days off as a “reward” – that’s not productive either. But find those things you can reward yourself with as you accomplish your health and fitness milestones. A new outfit, fitness equipment, movie night, book or MP3 file. These rewards will motivate you even amidst times of tiredness, disappointment or lack of passion.
Get a Workout Buddy
This one might be obvious, but you are actually more likely to workout if you have someone to keep you accountable. You might consider finding a personal trainer who can not only motivate you but create a fitness plan specifically for you. You could also join a gym and enroll in a class that meets for several months. If, like many Americans, you’re feeling the effects of an economic slowdown, your best option might be to find a friend, family member or co-worker that has similar fitness resolutions. On the mornings you don’t want to head to the gym or the lunch breaks where you’d rather stay at your desk…a workout buddy can be the difference between keeping a resolution and letting it wilt away.
Find Solutions That Work For You
One of the best ways to keep a health and wellness resolution is to find a solution that works for you. Maybe you can’t afford a gym membership or find three days of free time to do a 90-minute workout each day. There are a variety of fitness solutions that you can do at home with little cost besides the initial purchase. Resistance band training is an affordable, versatile solution. Using your own body weight in plyometric workouts is another great option as it uses dynamic exercises with varying intensity. Lastly walking at the local mall, outside or even starting some light jogging are all doable. Find the option that works best for you; your schedule and pace of life is key.
Make this new year different and become someone who can keep their health and wellness resolutions. Start small, reward yourself, get accountability and find a workout solution that works for you. This time next year, hopefully you’ll be in the best position to say that you kept your resolution and you’re ready to conquer another.
Weight Loss Is A Challenge Regardless of the Season
Weight loss that lasts is a challenging endeavor
With the holidays in full swing we often hear people talk about the challenges they face with weight loss. All the parties, desserts, snacks and treats make it difficult to eat well. The cold temperatures for most of the U.S. make it physically and mentally tough to get outside and exercise – and we know this is also the case from our international clients, too. But even regardless of the season, losing weight is challenging – bottom line. Throughout the year we see people lose weight only to gain it back. Even celebrities struggle with weight loss. Adding to the confusion is the constant cycle of new workout equipment being released, new programs being offered and new fads being tried. Thankfully a well-balanced, tried and true, consistent approach can help you accomplish your wellness goals through winter, spring, summer and fall.
Skip the Latest Weight Loss Fad
Flip through the TV or walk through a store and you’ll see countless new weight loss approaches “guaranteed” to get your results or your money back. Everything from diet pills, to juices, shakes, even electronic devices that “dissolve fat away” while you do nothing. In the end, you’ll save yourself time and a whole lot of money by sticking to the basics and skipping the temptation to buy into the latest fad. Weight loss, at its core, boils down to numbers. Evaluating the amount and type of calories you eat and increasing the amount of physical activity is the best way to lose weight. You might get temporary results with diet pills and drinks, but long term, sustainable results require that you evaluate your diet and exercise.
Diet Smart
Sometimes we work with people who believe reducing the number of calories in their diet will lead to sustained weight loss. Unfortunately it’s not just about reducing calories. Eat less and your body has the potential to increase its desire to eat more. Eat the wrong type of foods and you have the potential to be hungry again faster. Evaluating portions, what you eat and when you eat, in addition to your total caloric intake is a better approach. Simply cutting calories might get you short term gains and long term frustrations.
Incorporate Strength Training
Counting calories and watching what you eat is only half the equation. Exercising, in all of its various forms, is vital to accomplish lasting weight loss goals. The often overlooked form of exercise is strength training. We have people who want to lose weight but what they really want to do is lose the fat. And we’re not just mixing words here. By incorporating strength training into your exercise routine you unleash the one thing that has the greatest calorie burning potential…your own body! As you gain muscle and burn fat your body acquires the ability to burn more calories faster. Shaping, building and toning muscles through strength training isn’t necessarily going to make you look like a professional bodybuilder. Light weights or even resistance band training will allow you to drop the fat and have the greatest potential for keeping it off over a long period of time.
Include Cardio Workouts
If you want your body to become a fat burning machine, you probably won’t get there without a cardiovascular (cardio) workout being part of your routine. Cardio workouts not only help you burn calories, but they strengthen your heart and lungs, boost your energy and reduce stress. These type of workouts can include running, biking, jogging or even walking. Anything which increases your heart rate for an extended period of time provides a variety of health benefits in addition to weight loss.
The journey to lose weight is by no means an easy one. The season can, at times, make it more difficult, but for many of us its a 365-day battle. You do have the power to regain control, break the cycle, and start on a new path of sustainable, long-term health. Don’t be tempted by the latest workout fads that doesn’t require any work. Evaluate all components of your diet, not just your calorie count. Incorporate strength training and cardio workouts to turn your body into a lean, mean, fat fighting machine. Stick to the tried and true, balanced approach to weight loss and you can find victory.
Using Technology To Personal Train
The personal training ballgame is a bit different these days with “Web 2.0.” Personal trainers, gyms and even those who offer workout DVDs have all felt the impacts that a growing social media-addicted client base has brought.
Not only are people not exercising and training as much, but when they do want to workout, they’re going to new sources for help. Twitter, Facebook, YouTube, websites, mobile phone apps – all of these new technologies are opening doors for consumers to improve health in every day ways. Plus, personal trainers are benefiting from online certification processes and tools, too.
A recent release from FitNews.TV alluded to this growing need for a unique approach to personal training. They mention that personal trainers need tools to integrate technology into the way they manage their training business, as well as the way their clients are trained.
Using Technology to Improve Personal Training
We’ve watched personal trainers and group aerobic instructors use technology to train clients better. Communicating via Twitter and Facebook, posting progress photos on blogs – those are just some of the ways that personal trainers are adapting to a growing technology. Another great way that trainers are drawing attention to their businesses is through a free Google Places listing where online users can easily find a personal trainer and their ontact info. Google check-in will even allow clients to log in each time they train, and receive rewards for being a frequent visitor.
See personal trainer Bob Harper’s Twitter Feed (From the Biggest Loser) to see his interaction with fans and clients.
Using Technology to Gain CEC Credits
As an American Council on Exercise (ACE) -approved organization, we offer personal trainers and gyms the opportunity to earn CEC credits. While some who are local attend our workshops, many others take our online courses. We’ve created an online web training course for personal trainers and group aerobic instructors. Now, trainers can earn CEC credits and improve their abilities – all online. There’s a growing demand for the fitness industry to go online and become social – and those meeting that demand are finding success.
With the Kbands training certification program, trainers are able to get their CEC’s and add a certification to their resumes. The Kbands Certification includes (all in one):
- Group X aerobics
- Personal Training
- Speed and Agility Training
The ACE CEC’s are accepted by most other certification providers.
Integrating Social Media into Personal Training
We’ve definitely seen first-hand how social media can be a tool for personal training. We use our website and our YouTube channel to reach a group that’s looking online for help. Our training program gives each trainer an idea of the services that we can provide, and our social media allows for an easy way for our trainers and clients to interact with us. This has helped us integrate technology into personal training, and reach a wider client base.
We’ve noticed that more people are sticking with their workout programs when they utilize exercise blogs, Twitter, Facebook and more. Because there is increased accountability when you “go public” with a workout plan, people are more motivated to follow through with their commitment. Plus, trainers are loving having an active, involved client base and a great way to stay engaged during and after workouts – which means greater, faster results.
Day 2 Hungry
Ok so it’s day two of my KBANDSBURN… I intended to do abs but my cd didn’t work, SO Marlin is going to bring me one on Thursday and I will be doing Glute Max tomorrow! The diet however today started with a Banarama Smoothie which consist of skim milk, banana, whey protein. It’s yummy and filling. Then for lunch I had talipia and broccoli (quit gagging Trevor you can’t smell it) and then late snack of a handful almonds. To be honest I was starving by dinner I had chicken breast and celery. Trevor said the hardest days would be the 2nd and 3rd so I’m hoping after tomorrow this won’t be so bad. I don’t want to sound like it’s torture. You can totally do it and it will be worth it in the end! Remember lots of water and gum to keep your mouth occupied. =)
Day 1 of HARDCORE
I made it thru day one!! Got up ran a mile and half came home had egg whites and onion. For Snack a hand full of almonds. Lunch chicken and 1/2 tablespoon of miracle whip (I’m out of mustard will get some tonight). 2nd snack celery. Did the low impact workout. Eating dinner before 6 (no eating after 6) chicken celery and 1/2 tablespoon of miracle whip!!! Done!! Bring on day 2!!
Here we go again
So I Its been a while, I could give you all sorts of excuses (single chlorine working mom with 3 boys playing basketball) but I won’t… 
But even with my inability to stay on track the 60 days religiously I still lost 8lbs and 2 dress sizes.
So I’m starting again tomorrow! I hope to do better this session to get the last bit off again mostly in my stomach region. Plus I’m doing a 10k at the end of Oct and need to get some leg muscles working!!! I have taken a 3 week break and it’s really taken it’s toll I feel. Especially on my energy level, I really feel like I’ve been dragging. So I’m ready to kick my metabolism in the booty!! Plus, Trevor gave me a extra diet to test out for a week (5 days for me, cause I’m going to family week at MU on sat!) so let’s see If this does the trick!! I’ll keep ya posted!
I love Shopping!!
What do I love more than shopping, shopping and trying on new clothes and they are to big!! This past month I needed to get some new summer dresses for work and I got to shop in stores that never could before. I bought 8 new dresses alot in size small. My goal when I started losing weight was to get into the single digits and now that I am in full workout mode I have passed that am hoping to get into a size 4 soon!!!
I know that I would not be able to have this awesome experience without my kbandsburn workouts! With the heat going on in the midwest I don’t even have to leave my house to workout! As Trevor says all you need is 40 min a day, and if you do your workouts in the morning it will give you a ton of energy all day long! It’s the truth I feel energized and ready to go and I really am seeing a difference in my recovery time. I used to be sore for the next couple of day to almost where I didn’t want to workout but now my muscles are strengthening and I can really feel and see the difference. My nice legs are becoming Rockstar legs!!
So if you love to shop or want to get into a different size then you need to try these workouts and CALL ME when you are ready to go shopping!
