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9 Benefits of Strength Training

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There used to be a time when very few adults included strength training in their fitness routine. It was thought of as extreme, unnecessary and even dangerous.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. It can be performed with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

Times have certainly changed as a multitude of strength training benefits were proven by experts, including:

  • Strength and muscle tone
  • Cardiovascular capacity
  • Speed, Agility and Flexibility
  • Resistance to injury and disease

If that’s not enough to convince you to include regular strength training in your fitness routine, then read on for 9 Benefits of Strength Training…

1. Strength Training Builds Muscles: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. Strength Training Burns Fat: When it comes to losing size, all that you want to see disappear is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. Strength Training Builds Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses against osteoporosis.

4. Strength Training Alleviates Anxiety, Stress and Depression: Sure, there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. Strength Training Promotes Better Sleep: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. Strength Training Can Relieve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of reduced pain.

7. Strength Training Contributes to Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. Strength Training Improves Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. Strength Training Raises Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

If you’re ready to begin your body transformation then feel free to reach out to me.

Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!

FTF TRAINING CENTER & BOOTCAMP

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Secret to GUILT-FREE Dinner

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Are the dinners that you cook healthy? Think so, but not sure?

If your weight loss has slowed, or even stopped, then there are improvements to be made in your dinner routine.

I’ve made 5 guidelines so that you’ll know if your meals are healthy and fitness friendly. And as a result you’ll experience healthy weight loss.

Check out these 5 Easy Steps to Guilt-Free Dinner…

Step #1: Choose Quality Ingredients

These are the building blocks to a healthy meal. While you certainly don’t need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.

Choose foods that are:

  • Fresh and organic
  • Pronounceable ingredients
  • Whole foods

Step #2: Use Healthy Cooking Methods

The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

  • Fried and battered
  • Processed and packaged
  • Doused with cream sauce
  • Sautéed

Choose foods that are prepared like this:

  • Grilled
  • Baked
  • Broiled
  • Steamed

Step #3: Eat Mostly Protein

The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

  • Fish
  • Chicken
  • Turkey
  • Egg
  • Lean red meat
  • Beans

Step #4: Include Lots of Fiber

Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrients in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

  • Salad
  • Seasonal vegetables
  • Fruit
  • Legumes

Step #5: Reduce Starches

Here’s where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

  • Potatoes
  • Pasta
  • Rice and cereal
  • Bread and crackers

For the most effective results, pair your clean eating with a challenging exercise routine. That’s where I come into the equation!tr

Call or email today and I’ll get you started on an exercise program that will transform your body once and for all.

FTF TRAINING CENTER AND BOOTCAMP

WORK, SWEAT, ACHIEVE

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WHAT’S YOUR PROBLEM? (I’ll tell you…)

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You want to be fit. You know how much you should weigh. You know your ideal size. You can even picture how great those skinny jeans will look.

So why aren’t you living life in your ideal body?

There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.

I’m talking about the life issues that get in the way of your success.

Read the following 5 obstacles and the solutions to unlock your best body ever.

1. You don’t want to be bothered.

It’s in your DNA to avoid pain and seek out pleasure. Unfortunately, this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There’s a simple way to work around this obstacle: Find something painful about being out of shape to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don’t want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure—namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

A walk outside
A good book
A night out to the movies or theater
A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You are crazy busy.

Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury—it’s a necessity.

4. You don’t deserve it.

I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body—and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid.

You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.

When you decide to get fit you will need to go through a bushel of changes:

New diet
New exercise routine
New friends at the gym
New clothes
New self-image

Focus on all of the ways that losing weight will make your life better. Envision that better life every day so that it goes from being new and scary to familiar and comfortable.

I want to personally help overcome every obstacle standing between you and your ideal body. Call or email today to get started on a program that will change your life and body forever…in a good way

FTF TRAINING CENTER & BOOTCAMP

BE PART OF THE BEST FITNESS FACILITY IN CARSON, CA TODAY!

Let’s create an all inclusive guaranteed fitness program for you. This includes full body scans, fat burning workouts, accountability and an overall nutrition plan!
SIGN UP NOW & GET 7-DAY SESSIONS FOR FREE!

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Reach Your Potential

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Do you think that you have more potential than you’re living up to? How will you harness your potential to create the very best you?

I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’.

Dr. Maltz created the original science of self-improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time.

Take the following and make a change for the better:

1. Use Your Imagination

If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self-image.

You may have been exposed to self-improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self-image is still the same.

According to Dr. Maltz, your self-image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

According to Dr. Maltz, this imagination time will begin to change your self-image to that of a person 50 pounds lighter, and your actions and habits will fall into place.

2. Reject Negative Thoughts

Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.

The quicker that you dismiss negative thoughts, the less impact they will have on your self-image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

3. Be Nostalgic For The Future

It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

Dr. Maltz recommends developing nostalgia for the future.

In your imagination you’ve already lost 50 pounds, so start pining for the future! Your self-image will lock onto that picture and your nostalgic feelings will fuel the fire.

4. I’m The Kind Of Person That…

What kind of person are you?

  • I’m the kind of person that loves sweets.
  • I’m the kind of person that hates exercise.
  • I’m the kind of person that can’t lose weight.

OR

  • I’m the kind of person that eats fresh and healthy food.
  • I’m the kind of person that keeps fit.
  • I’m the kind of person that maintains an ideal body weight.

Your self-image will fulfill any label that you put on yourself. The power is all in your hands.

If getting fit is something you’d like to do this year, then call or email to set up a consultation. I’m the kind of person who LOVES to see clients like you achieve their goals!

BE FIT . BE STRONG

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How to CRUSH a Transformation Challenge

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A great way to make a dramatic improvement in your body and your fitness level is to participate in a challenge. It is a chance to take a hard look at where you currently stand with your weight and conditioning, and to set a goal with an end date for making big changes and progress.

It’s your opportunity to produce really impressive “before” and “after” photos.

Do you have what it takes to stick with a challenge all the way through? Will you stick with the diet plan and avoid falling for temptations? Will you show up to your workouts day after day, even when your muscles are tired and sore?

The key to your success is to be deeply disturbed with your current shape. Recognize that the body you have is no longer in sync with the body that you are able to accept for yourself.

Why are you still living life in your “before” body?

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Transform from “Before” to “After”

You may not realize it, but you already possess everything you need to crush a fitness challenge by transforming your body, and it all starts with taking responsibility for the body that you have today.

You are in your current shape because, until this moment, you’ve been OK with it.

Oh I know you aren’t thrilled with it, and you even talk about dropping body fat and getting fit—but you haven’t changed what you’ll accept.

Here’s how to Crush a Fitness Challenge in 3 steps:

Step One: Feel Disturbed

It has been said that emotion creates motion. 

This is essential when it comes to personal transformation. To transform your body you must first decide that you can’t live another day in the body you currently have.

Get your emotions stirred up. Make a list of all the reasons that you’re ready to lose fat and get fit. Get disturbed.

Step Two: Decide What You Want

Without clarity you’ll never get where you want to go. Now that you’re disturbed with the body you have, decide what the body you can accept looks like.

Think in concrete and specific terms. Do you want to drop 50 lbs? Would you like to lose 8 inches from your waist? Is your ultimate goal to go from a size 14 to a size 8?

Get a clear picture in your mind of what you’ll look like in your “after” picture. The more specific the better.

Step Three: Take Action

The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action—there is always something that you can do immediately.

Take action by emailing or calling me now to set up a fitness consultation.

I am here to take you from your “before” picture to your “after” picture.

Let’s make 2022 your best year yet!

FTF TRAINING CENTER & BOOTCAMP

HUSTLE FOR THAT MUSCLE

Join the No.1 GYM

in Carson CA, TODAY!

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DO THIS – Get Faster Results

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The time that you spend on exercise can be used even more effectively for faster results.

When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you’ll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement, the more calories you will burn and the more muscles you will strengthen.

To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a Complex Movement?

A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps. You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles and it doesn’t burn very many calories.

Now let’s look at a free-weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90-degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back—just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That’s what I call a great exercise.

Other ways to increase intensity

Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals.

You need to incorporate fat burning into your routine.

You need to constantly challenge yourself during workouts.

You need to take control of your eating habits and to get your diet dialed in.

So what’s the best exercise for you? Find out—call or email me today to schedule your no obligation fitness consultation.

NEW YEAR, NEW YOU!

FTF TRAINING CENTER & BOOTCAMP

JOIN THE NO#1 GYM

IN CARSON, CA TODAY!

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Brutal Honesty..

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But have you been overeating this month?

Most people have. Holiday indulgences are in full swing…between rich party food, dinners, and piles of seasonal comfort foods.

Today I’d like to be brutally honest with you…for your own good.

Sure, I could write you a ‘feel good’ article about cutting back a few calories and exercising a few more minutes each day, but I’d rather write something that’s truly helpful and will make a difference in your life.

Here’s the real deal: You abuse food.

That’s right. You’re overweight because you eat too much, and you eat too much because it brings immediate pleasure.

It’s time to admit that this pleasure comes at a high price…

You’ve heard dishes being referred to as ‘comfort food’—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish…

  • It’s those extra calories that you eat to feed an emotional need rather than a nutritional need.
  • It’s excessively big portions that leave you stuffed.
  • It’s high calorie snacks.
  • It’s sugary treats.
  • It’s fried, cheese-smothered appetizers.
  • It’s whatever you indulge in with mindless munching.

Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women, it’s chocolate or other sugary treats. For men, it often takes a saltier form.

Think of the last time you ate for pleasure rather than nourishment. Why’d you done it?

#1 Out of Habit

 Your body loves routine. If you always snack while watching television then you’d probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.

#2 To Change Your Mood:

Does the thought of a cupcake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat—you may be surprised by how often you use food to feel better.

#3 Because Everyone’s Doing It

Who can resist comfort food when it’s offered among friends? Peer pressure doesn’t just apply to teenagers—it’s another reason to overeat. Remember that true friend will support your decision to refrain.

Can you remember how you felt after you last filled up on comfort food? If you’re honest, you’ll admit that the stuffed and bloated feeling was downright awful. So why do it?

Come on, where have your eating habits gotten you?

  • Into clothes that are a few sizes larger.
  • Drained and with less energy than ever before.
  • Plagued with health concerns and prescriptions.
  • Embarrassed and frustrated with your body.

Most people don’t realize it, but the battle to overcome your eating habits is decided by a single body part—and it’s not your mouth. (Your mouth is simply a puppet.)

It’s your brain. Once you’ve made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You’ve proven it time and time again.

So make the decision to give up your unhealthy dependence on comfort food.

There is no better time than now.

Making a change is hard—that’s why I’m committed to being with you every step of the way. Call today to schedule a consultation.

You can end your dependence on comfort food, once and for all.

GET FIT / GET IN SHAPE

FTF TRAINING CENTER & BOOTCAMP

JOIN THE BEST GYM

IN CARSON, CA NOW!

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FR TRIAL

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The Real Reason You Skipped Your Workout

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It’s normal to exercise less this time of year.

Most will blame this on all of the holiday activities that they have to take care of.

The parties, the shopping, the baking, the wrapping…

While it’s true that there’s a lot to do, that’s not really why you aren’t working out. You’ve been just as busy in the past and you managed to keep your workouts consistent.

So what is it? Why did you skip your workout?

It’s because of stress.

The stress is real this time of year.

There are obligations and expectations coming at you from every angle, and somehow you are supposed to juggle it all with a smile on your face.

It’s a setup for mismanaged stress to wreak havoc on your healthy routine.

Mismanaged stress leads to overeating, overdrinking, headaches, weight gain, anxiety, fatigue, and trouble sleeping. All of this overwhelms makes the idea of heading to the gym for a workout pretty unappealing, especially when the other option is to get another hour of sleep.

So the question for you, my friend, is how will you better manage your holiday stress?

Will you continue to allow stress to increase your calories and rob your workouts over the next couple of weeks? Will you be heavier and more exhausted as you ring in the new year?

Or will you combat stress in the most proactive, effective way?

By exercising.

A good workout gets your blood pumping and releases happy hormones.

A good workout makes you more likely to eat healthier.

A good workout makes your sleep deeper and more restful.

A good workout is the best way to feel a burst of natural energy.

I’m here to help you get the BEST workout possible! Call or email today and let’s get you on the schedule!

COME TRAIN WITH US!

FTF TRAINING CENTER & BOOTCAMP

THE NO. 1 GYM in Carson,CA TODAY

SIGN UP NOW
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Quinoa Chocolate Chip Cookies

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Yes, it is possible to make cookies that are wholesome, filled with low-glycemic sweetness, and in line with our fitness lifestyle.

These Quinoa Chocolate Chip Cookies are a great example of a recipe that takes healthy ingredients to create a sweet taste that’s guilt-free and just as enjoyable as traditional cookies.

What makes these cookies healthier than Mrs. Fields?

  • It’s gluten free: I used a combination of the cooked quinoa and blanched almond flour rather than traditional white grain flour.
  • It’s free of cane sugar and low glycemic: No refined cane sugar in these sweet morsels, just some unrefined coconut sugar. It’s also possible to sub out some of the coconut sugar for a bit of liquid stevia if you’d like to lower the sugar grams even more.
  • The chocolate is stevia-sweetened: To keep our sugars in check even more I’ve used Lily’s chocolate chips which are sweetened with stevia and contain zero cane sugar.
  • The serving size: Using 1 heaping teaspoon of dough will get you 48 petite cookies, which make portion control easy. You can enjoy a little cookie without taking in too many calories!
Courtesy of RealHealthyRecipes.com

WHAT YOU NEED

Servings: 48

¼ cup coconut oil softened but not melted
⅓ cup palm shortening
1 cup coconut palm sugar
1 teaspoon baking soda
1 teaspoon sea salt
1 egg
1 tablespoon vanilla extract
2 cups blanched almond flour
1 cup cooked quinoa
1 (9 oz) bag Lily’s chocolate chips (stevia sweetened)

INSTRUCTIONS

  1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.
  2. In a large bowl beat the coconut oil and the shortening on high for 30 seconds. Add the coconut sugar, baking soda and salt. Beat on medium for 2 minutes, scraping down the sides as needed. Beat in the egg and vanilla. Beat in the almond flour and quinoa. Stir in the chocolate chips.
  3. Drop the dough by teaspoons 2 inches apart on the prepared baking sheet. Bake 6 to 8 minutes or until the edges are lightly browned. Transfer the parchment paper onto a wire rack to cool. Enjoy!

NUTRITION

One cookie equals: 108 calories, 7g fat, 11g carbohydrate, 3g sugar, 79mg sodium, 2g fiber, and 2g protein.

I hope that you get a chance to give this recipe a try this week.

Dont forget to complement your healthy diet with bouts of exercise and a fitness team that will give you guaranteed accountability! Come train with me & let’s set up your first workout – I’d love to help you achieve your best body ever!

ARE YOU READY TO BE FIT?

JOIN THE NO.1 GYM

TODAY!

located in Carson California

FTF TRAINING CENTER

& BOOTCAMP

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Is something blocking your fitness?

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Getting fit and healthy can be a challenge for a number of complex reasons that go deeper than simply calories-in versus calories-out.

What you associate with “pain” and “pleasure” may be blocking your fitness success.

You’re avoiding the WRONG pain.

We are programmed to avoid pain and to seek out pleasure. Unfortunately, this can block your fitness success if you view healthy diet and exercise as pain to be avoided.

Do you cringe at the thought of exercise? Does the idea of eating healthy make you feel deprived? If so then you are associating exercise and diet with pain, and this is setting you up to fail over and over.

The simple way to fix this is to focus on the negative impact that your current weight has on your health, self-esteem and lifestyle. Remind yourself that the pain of being out of shape is much greater than the pain of losing weight.

Once you decide that the biggest pain to be avoided is the pain of being out of shape, your fitness and weight loss will click into place.

You’re seeking out the WRONG pleasure.

Most of us are experts at seeking out pleasure through the food we eat. This need for the pleasure of high calories foods kept our ancestors alive, but today all of the unnecessary calories end up as extra pounds around your waist and thighs.

The simple way to fix this is to stimulate the pleasure center of your brain without food. Find an activity or two that make you smile and indulge in those regularly.

The very best way to unlock your fitness success is to retrain your brain to crave the pleasure of exercise-induced endorphins!

I want to personally help you unblock your fitness results. Call or email today to get started on a program that will change your life and body forever…in the best way!

GET IN SHAPE & GET HEALTHY

FTF TRAINING CENTER

& BOOTCAMP

Your NO#1 GYM

in Carson California

JOIN US NOW!

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