Being fit and healthy is one of the best feelings that you could experience for yourself.
For many they will never experience that feeling of living life at the fittest level. However it does not have to be that way for you!
You can increase your health and fitness with ease and even if you are healthy, you can raise the bar for yourself even higher.
This short blog will teach you some specific strategies to help you start your fitness journey or to help you get to the next fitness level
1) Develop a Fitness Strategy
The reason most people do not get to the fitness level that they deserve is that they lack a strategic plan. Getting to experience that feeling of being fit for life requires a plan that is adaptable for your lifestyle and is very realistic. Not having a plan is like a solider going to war not having any type of battle plans.
Solution - Write down all the fitness goals that you want to achieve within a six month period - after each one, write down a paragraph on your plan to achieve each goal.You can also work with myself one-on-one in developing a strategic plan that will help achieve your fitness goals!
2) Not having the right nutritional strategy - Just like having a fitness plan a nutritional strategy is just as crucial. Not having a nutrition plan will stop you dead in your tracks in terms of seeing any type of weight loss gains. There is so much misinformation on nutrition that you need an expert to show you the best way to lose weight and gain an immense level of health. In our nutrition headquarters you will learn the correct way to fuel your body for workouts and weight loss! Our seminars are FREE to attend and will allow you to understand how to use nutrition to assist your body and not destroy it. Come on out today!
3) Develop the ritual - Many people do not develop a fitness ritual. This means that they workout for a few days then do not workout for a few weeks. They are hit and miss when it comes to consistency with working out. You must work out a minimal of three days a week to six days a week. It is important to develop a consistency within your fitness routine! I can help you get the ritual that will help you change your body forever! My one-on-one personal training services and group training services are amazing ways to really help you get in the groove of physical exercise!
If you follow these strategies you will truly experience the "Real Thing!"
For more information on my services and how I can help you lose the weight forever, check out my website
Trevor Folgering
Regina's Premiere Personal Trainer
543-4598
Sunday, June 19, 2011
Tuesday, June 14, 2011
Staying Fit Through the 2011 Summer Season
Summer is upon us and that means, BBQ’s, Patios and good times. When the summer heat is at its best, many people choose to grab an ice cool drink, light up the BBQ and enjoy.
However how do you make the summer of 2011 healthy and not gain that dreaded weight that most of us try to get rid of come September.
Lets take a look at a few ways that you can make the summer of 2011 the healthiest without sacrificing the fun times along the way.
1) BYOD - (Bring Your Own Drink) – Alcohol can sure increase your waistline fast. Alcohol provides no nutritional value and can actually decrease testosterone levels in males and increase estrogen levels in females. Your body also views it as a poison which creates a very toxic environment within the cells of the body. As an alternative, why not bring your own fruit smoothie which will not only help keep you cool but will also feed the body proper nutrients in the summer heat. Check out this great smoothie recipe:
Pineapple Mango Smoothie:
1 banana
2 dried dates
2 cups of cold water
1/2 medium papaya
1/2 cup pineapple
1 tbsp of flaxseed
1 scoop of protein powder (Vega is recommended)
1 tbsp of coconut oil
Put all ingredients into a blender, blend and serve. Makes about 2 large servings
2)What’s Your Beef…..with Beef! – Red meat is a summer favorite on the BBQ, However there are a number of disadvantages when eating red meat to stay healthy and lean. Red meat has a lot of saturated fats that can increase our waistlines. As well did you know that there is not a lot of usable protein in red meat? Most red meat such as steak offers very little usable protein for the body to repair muscles after a tough workout.
As an alternative chicken or turkey breasts serve as a great BBQ food. It is extremely low in saturated fats and your body uses 80 percent of the protein in chicken or turkey as opposed to less then 20 percent with steak and beef.
3) Show me the….Vegetables – Increasing vegetable intake has lot of benefits when trying to stay lean for the summer. First many vegetables have a lot of fiber which helps you stay full and stops cravings for sugary carbohydrates. (Like Beer) In addition vegetables are loaded with vitamins and minerals which are often void in other “summer time favorites” i.e – potato chips, cheesies etc… Lastly vegetables help keep you lean and trim throughout the summer because they keep the blood sugar levels stable. All vegetables have a zero impact on the blood sugar levels in the body which is key when trying to lose weight and keep it off for the summer months. A fun fact is that 12 cups of lettuce is equal to only one cup of pasta in terms of total calories consumed. So eat lots of veges!
Looking to stay trim during the summer? Join me Trevor Folgering, Regina, Saskatewan's Premiere Personal Trainer!
Group Classes and One-on-one Personal Training are now available at District Fitness Studios (1751 Broad Street!)
Try a Complimentary Session out and see how Trevor can help you get the body of your dreams!
For more information visit:
www.trevorfolgering.com
or Phone
306-543-4598
Step Strong!
Trevor Folgering
However how do you make the summer of 2011 healthy and not gain that dreaded weight that most of us try to get rid of come September.
Lets take a look at a few ways that you can make the summer of 2011 the healthiest without sacrificing the fun times along the way.
1) BYOD - (Bring Your Own Drink) – Alcohol can sure increase your waistline fast. Alcohol provides no nutritional value and can actually decrease testosterone levels in males and increase estrogen levels in females. Your body also views it as a poison which creates a very toxic environment within the cells of the body. As an alternative, why not bring your own fruit smoothie which will not only help keep you cool but will also feed the body proper nutrients in the summer heat. Check out this great smoothie recipe:
Pineapple Mango Smoothie:
1 banana
2 dried dates
2 cups of cold water
1/2 medium papaya
1/2 cup pineapple
1 tbsp of flaxseed
1 scoop of protein powder (Vega is recommended)
1 tbsp of coconut oil
Put all ingredients into a blender, blend and serve. Makes about 2 large servings
2)What’s Your Beef…..with Beef! – Red meat is a summer favorite on the BBQ, However there are a number of disadvantages when eating red meat to stay healthy and lean. Red meat has a lot of saturated fats that can increase our waistlines. As well did you know that there is not a lot of usable protein in red meat? Most red meat such as steak offers very little usable protein for the body to repair muscles after a tough workout.
As an alternative chicken or turkey breasts serve as a great BBQ food. It is extremely low in saturated fats and your body uses 80 percent of the protein in chicken or turkey as opposed to less then 20 percent with steak and beef.
3) Show me the….Vegetables – Increasing vegetable intake has lot of benefits when trying to stay lean for the summer. First many vegetables have a lot of fiber which helps you stay full and stops cravings for sugary carbohydrates. (Like Beer) In addition vegetables are loaded with vitamins and minerals which are often void in other “summer time favorites” i.e – potato chips, cheesies etc… Lastly vegetables help keep you lean and trim throughout the summer because they keep the blood sugar levels stable. All vegetables have a zero impact on the blood sugar levels in the body which is key when trying to lose weight and keep it off for the summer months. A fun fact is that 12 cups of lettuce is equal to only one cup of pasta in terms of total calories consumed. So eat lots of veges!
Looking to stay trim during the summer? Join me Trevor Folgering, Regina, Saskatewan's Premiere Personal Trainer!
Group Classes and One-on-one Personal Training are now available at District Fitness Studios (1751 Broad Street!)
Try a Complimentary Session out and see how Trevor can help you get the body of your dreams!
For more information visit:
www.trevorfolgering.com
or Phone
306-543-4598
Step Strong!
Trevor Folgering
Saturday, June 11, 2011
Summer Poison - Ice Cream!
Summer Poison - Ice Cream!
Well now that it is summer its time to relax and take a few months to enjoy the nice weather and let it all hang out (not literally!)
Ice cream is a food that can kill us. Loaded with sugars, unhealthy fats and oils. This summer time "treat" should be avoided to maintain a healthy figure and waistline.
Not only that but ice-cream provides no nutritional value and does nothing to fuel workouts or provide any type of recovery from workouts.
What really bugs me is the insane amount of people lining up for this summer poison. There is nothing good about ice cream - yet people poison their bodies with it.
There are alternatives to ice-cream if you looking for a alternative. How about a ice-cold protein smoothie?
Here are some protein smoothies that take the place of ice-cream and are amazing for leaning out, building lean muscle tissue and losing body fat!
Protein Smoothie - Max Protein Recipe
Ingredients:
1 banana 1 tbsp pf protein powder(or recommended amount) 1/2 cup of yogurt 1 cup of nonfat milk
Directions: Blend the banana and milk togther for 30 seconds on high speed, add the yogurt and protein powder and blend for another minute on high speed. Now you have a high protein, great tasting smoothie.
Protein Smoothie Recipe for Muscle Builders
If you are looking to build muscle, you have to have protein in your diet. There are many good sources of protein but if you do not have the time to cook and eat every time you need proteins, than protein smoothies are a great, easy source. Most protein smoothie recipes take a few minutes to get ingredients, add protein powder, and blend all together.
Protein Smoothie - Max Protein Recipe
Ingredients:
1 banana 1 tbsp pf protein powder(or recommended amount) 1/2 cup of yogurt 1 cup of nonfat milk
Directions: Blend the banana and milk togther for 30 seconds on high speed, add the yogurt and protein powder and blend for another minute on high speed. Now you have a high protein, great tasting smoothie.
Low Carb Protein Smoothie Recipe
You can also enjoy a healthy, low carb protein smoothie. Low fat, low carb, full of vitamins and packed with protein makes protein smoothie recipes a great weight control dessert.
Fruit Medley Protein Smoothie Recipe
Ingredients:
1 tbsp pf protein powder(or recommended amount) 4 strawberries 8 cherries without seeds 5 peach slices 1/2 a banana 1 cup of nonfat milk
Directions: Blend the assorted fruits with the milk, begin adding the powder as the texture becomes smooth. The milk may also be replaced with orange juice or fruit punch for a non dairy protein smoothie.
Hope these help! Stay away from the ice-cream poison!
Interested in getting fit and healthy throughout the summer?
Join us at District Fitness Studios for our Group Training Classes and get in amazing shape for the summer!
Trevor Folgering
Well now that it is summer its time to relax and take a few months to enjoy the nice weather and let it all hang out (not literally!)
Ice cream is a food that can kill us. Loaded with sugars, unhealthy fats and oils. This summer time "treat" should be avoided to maintain a healthy figure and waistline.
Not only that but ice-cream provides no nutritional value and does nothing to fuel workouts or provide any type of recovery from workouts.
What really bugs me is the insane amount of people lining up for this summer poison. There is nothing good about ice cream - yet people poison their bodies with it.
There are alternatives to ice-cream if you looking for a alternative. How about a ice-cold protein smoothie?
Here are some protein smoothies that take the place of ice-cream and are amazing for leaning out, building lean muscle tissue and losing body fat!
Protein Smoothie - Max Protein Recipe
Ingredients:
1 banana 1 tbsp pf protein powder(or recommended amount) 1/2 cup of yogurt 1 cup of nonfat milk
Directions: Blend the banana and milk togther for 30 seconds on high speed, add the yogurt and protein powder and blend for another minute on high speed. Now you have a high protein, great tasting smoothie.
Protein Smoothie Recipe for Muscle Builders
If you are looking to build muscle, you have to have protein in your diet. There are many good sources of protein but if you do not have the time to cook and eat every time you need proteins, than protein smoothies are a great, easy source. Most protein smoothie recipes take a few minutes to get ingredients, add protein powder, and blend all together.
Protein Smoothie - Max Protein Recipe
Ingredients:
1 banana 1 tbsp pf protein powder(or recommended amount) 1/2 cup of yogurt 1 cup of nonfat milk
Directions: Blend the banana and milk togther for 30 seconds on high speed, add the yogurt and protein powder and blend for another minute on high speed. Now you have a high protein, great tasting smoothie.
Low Carb Protein Smoothie Recipe
You can also enjoy a healthy, low carb protein smoothie. Low fat, low carb, full of vitamins and packed with protein makes protein smoothie recipes a great weight control dessert.
Fruit Medley Protein Smoothie Recipe
Ingredients:
1 tbsp pf protein powder(or recommended amount) 4 strawberries 8 cherries without seeds 5 peach slices 1/2 a banana 1 cup of nonfat milk
Directions: Blend the assorted fruits with the milk, begin adding the powder as the texture becomes smooth. The milk may also be replaced with orange juice or fruit punch for a non dairy protein smoothie.
Hope these help! Stay away from the ice-cream poison!
Interested in getting fit and healthy throughout the summer?
Join us at District Fitness Studios for our Group Training Classes and get in amazing shape for the summer!
Trevor Folgering
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