Blueberries are my favorite fruit but after refreshing my memory on more than just their tasty goodness, I’m reminded of a whole slew of reasons why I won’t be falling out of berry bliss anytime soon.   Read up and eat up…

Blueberries and Antioxidant Activity

If you have a child of 8-10 years old that wants to start exercising and lifting weights, you may find yourself wondering what you should do. While some know it is perfectly fine for children to exercise, there are others that think differently.  But there is no doubt that with the growing population of obese, sedentary youngsters, fitness and healthy eating need to seriously be addressed.

The long and short of it is that absolutely, it is beneficial for your child to partake in a regular exercise regimen, there are just a few things to keep in mind, and to inquire about when looking into a program.

First of all, I must make mention.  Parents- you are not inherently personal trainers because you know your child needs to exercise.  Leave the fit coaching to professionals.  Enrolling your child in an age appropriate fitness program is one of the best investments you can make for the health, development and social progression of your child.  And believe me, the last thing your youngin’ wants to hear from you is “clean your room….AND  drop and give me twenty!”  Not a good idea.

Down to the training aspect- no matter how you look at it, children aren’t miniature adults and therefore you can’t use the same methods with growing children that you can use with adults, as children differ emotionally, anatomically, and physiologically.  All children have immature skeletons, as their bones don’t mature until they reach anywhere from 14 – 22 years old. This is individual.  Girl’s generally finish growing sooner than boys but with girls, exercise during childhood can have very critical effects on bone health that can benefit them their entire lives.  This is why it is very important for you to include your child in a well developed and trusted fitness program that is based on ability and age appropriate activities.

Children have immature temperature regulation systems due to their having a large surface area compared to their muscle mass which will cause them to be more susceptible to injury when they aren’t properly warmed up.  Ask your fitness expert about the movement prep portion of your child’s training.  If they look confused or don’t have a confident and well informed response about the program outline, find a facility and expert that does-quick.

Interestingly enough, young boys and girls can drastically improve their strength with resistance training although opposed to adults, neurological factors instead of muscle growth factors are mostly responsible.  So the “mind body” connection is improved dramatically with training body weight AND  resistance movements.  Children get stronger (and safer for sports) merely by partaking in constructive and organized strength activities and learning how to use their body efficiently.  No drastic weight loading necesary.

When you consider programs for children, you should obtain a medical clearance.  A standard physical and a chat with your child’s doctor is always recommended.   Then, sit down with one of the trainers at The Training Studio, and we will provide you with an overview of what we offer for that age range, and get a sense from you of what your child would like to do.

You won’t see your little one benching 250 pounds or swinging a 32 kilogram kettlebell. Instead, we integrate fun and exciting challenges to keep the children interested while building their skills. We work with you and your child to make sure they are getting the most out of their experience without overdoing it.

The bottom line is, if your child shows an interest in exercise, do what you can to encourage them to be fit and healthy, and you will instill in them a lifelong habit that will put them in a different league as they get older.

Keeping a healthy balance of protein, carbohydrates and healthy fat can be challenging when you’re first getting started. We all lead busy lives, and that usually leaves us less time to focus on what we are cooking and eating. The key to a healthy, balanced diet is in getting variety in the foods you eat. This includes protein. I don’t know how many times I hear “I’m just getting so sick of chicken!” Well…then, don’t eat it! There are many lean and healthy protein sources that can keep you satisfied, balanced and compliant to your nutrition plan. One of these varieties is 0% Fat Greek Yogurt.

Greek yogurt has the added benefit of containing calcium and healthy live probiotic cultures to keep your digestive track healthy. We highly recommend the 0% Fat, unsweetened, fruitless Greek Yogurt. Wait!!!! Don’t gag yet. That may sound bland and awful at first but Greek yogurt is a fantastic base for you to make your own healthful creations. First, the basics. The 0% unsweetened variety typically has 20 grams of protein per cup, zero fat and trace carbs (numbers may vary according to the brands available to you so read your label)

Plain Greek yogurt has a bit of a sour taste but it but it does have a smooth, creamy texture making it a perfect base for you to make your own protein packed, dips, puddings and fruity yogurts. Use it to replace sourcream and fatty dips by simply added a seasoning packet of your choices and stirring it through thoroughly to taste. Just add veggie sticks and you have an instant family friendly snack. You could also add your own calorie free sweetener to flavor it to your liking with the addition of your favorite berries-frozen or fresh. Love pudding? Add a vanilla or chocolate protein powder to get that creamy dessert-like treat!

Healthy eating and snacking does not have to be dull and miserable. All it takes is a little creativity with great food choices.

Organic yogurt or other brands free of high-fructose corn syrup or other unnecessary or artificial sweeteners also work well in a pinch when looking for a protein-packed food to stay full and to feed muscles over the long haul.

There are more than a dozen different varieties of apples, but chances are you’ve only tasted a few of them simply out of habit or maybe because your supermarket has a limited selection. Whether it’s a Gala, Cortland, Granny Smith, Macintosh or Red Delicious, apples are a perfect addition to your weight loss plan and the different varieties are a great way to keep your palate happy with sweet, sour, tart and whatever other creative ways you can describe the differences between apple tastes and textures.

Apples are low in calories and fat, low in sodium and contain fiber, vitamins and minerals. These can all help you to lose weight in different ways. Fiber helps you feel full longer to satisfy your hunger and keep you out of the vending machine between meals. Keeping your sodium low will help prevent excess water weight gain or retention. And the vitamins benefit you by increasing health and vitality and energy for better workouts and a positive attitude toward your goals.

They may not contain AS many nutrients as some other fruits, but an apple a day may do more than keep the doctor away. For starters, apples are a good source of vitamin C, an antioxidant, and research has shown that antioxidants help prevent heart disease and the formation of some cancers. They have heart-healthy effects, too – apples are loaded with pectin, which may help keep blood cholesterol levels in check. When it dissolves in water, soluble fiber creates a gummy, gel-like substance that binds bile acids and draws cholesterol out of the bloodstream. Soluble fiber’s stickiness also slows the absorption of carbohydrates, keeping blood sugar levels on an even keel. And apples may contribute to a healthy smile and fresh breath by stimulating your gums and promoting saliva production.

One medium apple is about 95 calories, has less than half a gram of fat, about 25 grams of carbs, and half a gram of protein. They are a healthy addition to your meal plan.

Preparation and Serving Tips

Always wash and scrub your apples. Supermarket apples are often waxed, which seals in pesticide residues that may be on the skins. Peeling apples will remove the film but also a lot of the fiber. All apples will brown when cut, but the rate varies among varieties. To prevent browning, sprinkle a little lemon juice on cut surfaces.

An apple with a protein shake and a small handful of nuts is a super easy, really portable snack or meal option when you’re really on the go.  So instead of skipping your next meal and taking a bite out of your results, keep apples packed and ready to keep you on course!

So you want that perfect summer body? Embarrassed to wear your swimsuit at the beach? Well, we may be in the middle of January, but the time to start working on that summer body is today.

Think it’s too soon?  We have a mere five months before the really great warm weather arrives, and maybe a few more weeks beyond that before the beach will beckon to us all.  Would you rather be running TO it or AWAY from it?  Your choice but the decision starts now.  In order to maximize your time till then, here are the three things you need to do:

1)    Change your diet. Make sure you are eating smaller, healthy meals five-to-six times a day, with a good balance of protein, carbohydrates and healthy fat. We can help you set up a meal program that will assist in burning fat and maximizing your metabolism.

2)    Focus on your intervals. Interval training will boost your endurance and energy, AND your body fat loss results.  Not sure how exactly to perform intervals properly?  Just ask a trainer at The Training Studio and they will be happy to supply you with the most appropriate and effective interval program for your fitness level.

3)    Remember that it is all connected. Strength training your entire body is a key element in getting and keeping all your 2,000 parts in the right place while you shed fat. If you don’t work with a trainer, perhaps invest in a month or two of program design to make sure that you don’t skimp on important areas or moves that are essential to a balanced, lean body.  Don’t neglect your back, for example, to work on your arms. It is all connected.

Other Key Points to Kick It Into Gear:

• Schedule your workouts – and stick to it!
• Keep track of your workouts – this will show overall progress and give you a boost on days when you are not feeling 100%
• Start where you actually are – not where you hope to be-avoid injury and stay feeling goal oriented and motivated
• Don’t give up – keep with your routine and if you break it, just return to it as soon as you are able
• Do things you enjoy – working out doesn’t have to be boring!
• Eat properly and drink plenty of water – working out will not benefit you as much as it could unless you are eating properly.

One of the first places that men and women gain weight is in their core. And long before the decision to start working out or finding a trainer is made, those pesky love handles will show up on your frame, hanging over your pants and remind you that you’re gaining weight and other people can tell.

And though the fat is building in your core, starting a quick routine of crunches every day won’t help you get rid of them. Seems strange, but true. Actually, those little rolls of fat at your waistline are often the last thing to go when you start a weight loss or fitness program.

But have no fear, it is possible to get rid of them. First you need to take a hard look at your life. Are you under extreme levels of stress? What kinds of foods are you eating? What is your normal activity level? Stress, poor diet, a sedentary lifestyle are all contributing factors to getting love handles. And just jumping on a treadmill or hitting up 25-50 crunches every morning will not do much to improve the situation.

Here are some tips to help you win the battle of the bulge:

Replace your crunch routine or treadmill running with a full-body exercise program. The trainers at The Training Studio work with clients all the time to create individual programs that will help to improve your stamina, burn calories and drop weight safely and effectively. We’ll also show you how a mix of strength/endurance training mixed with high-intensity interval workouts will boost your overall performance and get you results faster.

Cut out the sugar. You may not think you’re eating a lot of sugar every day, but when you sit down and really look at it, I think you’ll be surprised. Whether it is your morning coffee, those hard candies or mints you eat after lunch, the white bread in your sandwich or sub, or sweet drinks like lemonade or iced tea, you’ll probably find that you are eating several big spoonfuls of sugar every day. And that doesn’t include cookies or ice cream or other treats. Cut the sugar, and you’ll help cut your body fat.

Go long term. Forget the idea of joining a gym or starting a workout program with an end date in mind. Saying you will work out for 10 weeks to get rid of your love handles, then return to your old lifestyle will just defeat the purpose. You should aim to start a new habit that will help you boost your metabolism, with the great side effect of making you stronger, healthier and give you greater self esteem/self confidence.

Here’s the bottom line. Just adding one exercise or singling out a body part that needs to be addressed won’t get you the results you desire. Create a full-body routine and change your eating habits and you will see those love handles disappear. And the team at The Training Studio is here to help! Come on in for a free week of training and you will be convinced!

Are eggs healthy or full of cholesterol? It’s understandable that you’re confused. Eggs are a higher cholesterol food, and a diet high in cholesterol can contribute to elevated blood cholesterol levels. However, the majority of an egg’s fat and cholesterol can be found in the yolk. Egg whites are extremely helpful, and if you add one egg yolk to a cup of egg whites, you will have a great balance of healthy fat and protein.

A newer addition to your dairy section are Omega 3 eggs. These particular eggs pack the same Omega punch as 3+ fish oils so that once scary yolk has become a chronic disease fighting dose of the fats that can actually improve your health. Eggs provide high protein content for relatively low cost (the majority of the protein being in the whites). They’re also relatively low in calories – one medium-sized egg contains just 80 calories. Eggs contain vitamins B12, C, D, E, and K, as well as the minerals iron and zinc. They’re also a rich source of choline, important for brain functioning and health.

When shopping for eggs, start with the USDA organic seal. If a carton also has the logo “Certified Humane,” that means the eggs were produced in accordance with additional standards for humane farm animal treatment.

Add eggs to your morning meal to give your body a shot of protein at the start of the day. Add vegetables and make an omelet, or stir the eggs for fluffy scrambled eggs. If you pair the eggs with oatmeal and an apple or orange, you will achieve a nice balance of protein, healthy fat and carbs.

Want to know how you can add eggs to your meal plan? Talk with one of the trainers today!

Chances are that if you have spent some time in the Training Studio, you’ve seen someone working out with one or more chains. Chains are a great way to advance standard exercises to stimulate significant muscle development by adding not only weight but a source of unstable resistance. 

The added resistance of a heavy chain makes you recruit more fast-twitch muscle fibers, the ones that grow the fastest and strongest (and often the biggest). Chains add a unique drag to the barbell known as accomodating resistance. The extra resistance helps to work more muscles while performing what looks like the same exercise only with the addition of a chain or two. This will help give you developed lean muscle mass and improve your overall performance and conditioning.

You can add chains to a number of exercises, from barbell curls to push ups, close grip bench press to back squats, and many more. For example, adding a chain fly exercise will help target your pecs better, giving you a faster result in a shorter amount of time. Here’s how you do it:

• Attach a D-handle to a chain of moderate weight.
• Lie face up on a flat bench, grasping the handles above your chest.
• Keeping your elbows slightly bent, slowly lower your arms out to your sides in an arc, and then reverse this motion.
• If you find that the exercise is easy to perform, switch to a heavier chain.
• Do 10-15 reps for three sets.

Chains help lead to more impressive results, so be sure to ask your trainer how you can add this new resistance to your next workout.

I want to share some tips with you today that pretty much sums up what all of us need to do to get lean and stay lean for life.

It doesn’t get any simpler than this… but simple works!

TOP 2 EXERCISE TIPS

* Invest in a Whole Body Workout: This means doing a five-exercise circuit (designed to work your upper body, lower body, and core) at least three times per week with a day of rest between workouts. Most of our program design for our clients is based after this concept.  Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without rest for a killer 20-minute total body workout.

* Harness the Power of Intervals: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days or AFTER your strength training workout three times per week. Selecting your cardio exercise of choice, perform a 5 minute warm up.  After your warm up, alternate between 30 seconds of very high intensity work and 60 seconds of rest and repeat this interval pattern eight times followed by a 5 minute cool down. This brings your conditioning time down to 22 minutes!  Believe me, when done properly, you will surely feel like you got your times worth!  These intervals pack a big heart rate, fat burning punch!  You’re results will be the proof!

TOP 2 DIET TIPS

* Eat Early and Often: Eat within 15 minutes of waking and then every three to four hours to feed your lean muscle and burn your fat. By continuously fueling your metabolism, and eating quality protein (meat, eggs, fish, etc.) at every feeding, you’ll not only keep your metabolism revved up throughout the day but you’ll prevent urges to overeat.

* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, green veggies to fill your belly both during and between meals. For optimal fat-burning, try to keep fruit and other carbohydrate consumption to your first 3 meals of the day and within 1-2 hours post-workout when your body best tolerates starches and sugars.

Live by these 2 training and nutrition rules and you will have a body to be proud of… I guarantee it

Let’s Make It Happen!

There are a few good stretches that also add some great impact on your muscles. In the past couple of weeks, we’ve added inchworms as part of our bootcamps. Inchworm pushups- a multi task movement- are not only a great strength exercise-but great core work while actively stretching your hamstrings, calves and back!  Could a busy person ask for more?

Here’s how you do it:

• Start in a full push-up position. You can keep your feet shoulder-width apart for added stability
• Perform a full push-up
• Brace your abs and lift hips as you walk your hands back toward your feet while keeping your knees and back straight
• As you walk your hands back, squeeze your heels to the floor, getting a huge stretch down your back, hamstrings and calves
• Walk in as far as you can without bending your knees (if you are especially inflexible, widen your feet to modify the stretch intensity)
• Inch hands away from toes as you return to start position to perform your next push up.
• Set a goal of 10 consecutive reps.

Feeling tough?  Try it with a weighted vest on!