Free Yourself From Independence Holiday Weight Gain
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Grillin', and gainin'...
I hope you’re having a great holiday weekend!
The 4th of July is a great time to celebrate the GREAT Country we live in with your family and friends.
Most people will be celebrating at picnics and parties where you’ll likely be surrounded by high fat foods, drinks, and desserts.
Let’s face it – Foods laced in a ton of FAT and SUGAR! Not exactly the best environment for those trying to lose weight and stick to a healthy diet. As you know, moderation is key.
Here are a few EXTRA TIPS that will help you cut calories, yet give you the satisfaction of not having to deprive yourself!
- Skip the hot dog and have a grass-fed hamburger instead.
- Grill chicken breast with a NEW seasoning or marinade.
- Skip the bread with your burger (or at least make a better choice by having a whole grain bun.)
- Skip potato chips and choose veggies and hummus or guacamole dip.
- If you have to have chips, choose organic blue tortilla chips instead (with salsa of course!).
- Skip high sugar desserts and make a dish of Greek yogurt with fresh strawberries and blueberries, hence the red, white, and blue theme.
- Skip the deep-fried fries or mashed potatoes and make a sweet potato dish.
- Make your potato salad with mustard instead of mayo.
- Make a fresh salad with a ton of veggies and put the dressing in there lightly – oil and vinegar or balsamic vinaigrette. NO cream dressings.
- Use smaller plates! Have big portions of healthy items and smaller of not-so-healthy.
- Don’t hang out near the food table!
- Drink light beer, red wine, and skip anything with soda! Make a pact with yourself to have a glass of water in between each drink.
- Bring a healthy dish YOU like and don’t go hungry.
- If you’re having the party, eat a little prior (healthy foods) so you don’t splurge once everything is out.
- Send leftovers home with everyone else!
Use these tips to help you stay on track!
Have fun, enjoy the day, and talk to ya soon!
-c
P.S. If you want to burn off those extra calories you put down your throat this weekend, I’m having a “Freedom From Fat” sale starting ummmm, today! For the rest of the month, you and a friend can join my nationally recognized “Metabolic Mayhem” Rapid Fat Loss Program half off! That’s right, register with a friend for Metabolic Mayhem before July 31st, and I’ll give you access for only $75! Click HERE to see what ya get with the program!
If you want to drop at least one dress size in the next 21 days for what you would spend at Starbucks every day, now’s your chance. E-mail hello@hometeamfitness.net to get your hookup, and start burning fat this week!
4 Great Fat Loss Tips
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- Pay attention, class. Hey! No spitballs!
Today on our FTNS radio show “Jumpstart with Chad and Kat”, we had the opportunity to interview Dr. Jose Antonio of the International Society of Sports Nutrition.In the interview, he gave a ton of valuable content that ranged from the state of the nutrition supplement industry to what supplements are actually good for accelerated fat loss.
If you’ve never had the opportunity to listen to Dr. Antonio, you are missing out big time. Not only is he brilliant, and extremely knowledgable about all things fitness and nutrition, he is also one of the coolest people you’ll ever meet. He completely shatters the nerdy, egghead stereotype of scientists as is often portrayed. We got some real must know gems in that interview, and we’re going to share a few right now…
1. The state of the nutrition supplement industry is in much better shape than it was just a decade ago. That means the companies are more trustworthy, and higher quality supplements are being sold.
2.Beta Alanine is the real deal for performance enhancement, cop it.
2. Regular old caffiene is the best supplement when it comes to fat loss training. Skyline Coffe, here I come!
3. The majority of retail vitamin stores don’t educate their employes anything about the products they sell.
4. Low carb, moderate fat, high protein diets are most supportive of fat loss.
These are 4 great nuggets I pulled from Dr. Antonio’s interview. You’ll be able to hear it in it’s entirety next week on www.FTNS.co. I got a few “ah ha moments myself, I’m sure you will too.
Chad Smith is a Hagerstown personal trainer, fitness expert, columnist, and radio personality. He works with people who want to let go of excuses, and transform their lives by getting leaner, stronger, and better through fitness. Visit http://www.hometeamfitness.net for more information.
The Myrtle Beach Express Workout
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Ah, the sun, the sand, the reps...
If you’re a fan of fitness with a family, you know how tough it can be to get away for a workout when your being pulled in different directions on vacation. What is supposed to be a relaxing, laid back trip can quickly turn into a whirlwind of plans, and scheduled activities. Often, your greatest plans for “getting it in” on vacation can fall by the wayside in favor of you family’s desires. Sounds just like back home, huh? My family and I literally just got back from Myrtle Beach, SC and I’m happy to say that in spite of my excessive consumption of vacation calories, I feel like I’m a little more in shape than when I left. I’ve got teenage daughters, and a little boy who is going through his “I’m a 2 year old, hear me roar” phase, so at times, it got a liiiittle hectic. The hotel gym wasn’t bad. I’m a minimalist at heart, so I don’t need a lot of equipment, just give me room to work, and I’ll make it happen. I had dumbells, a bench, an Android interval timer, and a pretty cool cable multi trainer, here’s an example of what I did:
Warmup: 8-10 minutes cardio/calisthenics
Dumbell strength circuits
Circuit 1: 3 exercises (DB squat, knuckle pushups, alternating bent over DB row), 30 seconds work, 15 seconds rest, 6 total rounds, 4:30 total work time
60 seconds rest/transition
Cicuit 2: 3 exercises (DB lateral lunge, DB alternating shoulder press, alternating DB curl), 30 seconds work, 15 seconds rest, 6 total rounds, 4:30 total work time
60 seconds rest/transition
Cicuit 3: 3 exercises (Jumping jacks, cable rotation left, cable rotation right), 30 seconds work, 15 seconds rest, 6 total rounds, 4:30 total work time
60 seconds rest/transition
Stretch/cooldown: 8-10 minutes
I was in and out in about 30-40 minutes, and felt great. I got a great sweat, burned some calories in advance, lol. I did his same workout 3 days of the 5 we were away, with 45 minute cardio sessions in between. I got it in first thing in the morning to ensure it was done, and I wouldn’t miss. I didn’t feel so guilty eating at the Brazillian steak house later in the evening! These kind of short, but dense workouts are the hallmark of my Metabolic Mayhem training program. We knock it out bright and early, burn some calories, and setup your metabolism to churn and burn all day.
Try this workout for the next week, come back and leave your comments below!
Chad Smith is a Hagerstown personal trainer, and co-owner of Home Team Fitness Training with his wife, Kat. He has a weekly fitness column in the Herald Mail newspaper that is read by thousands weekly. Visit http://www.hometeamfitness.net, or find him on Facebook http://www.facebook.com/hometeamfitness. You can also listen to “Jumpstart” with Chad and Kat live weekdays at 12 pm EST on FTNS Radio . Download his FREE eBook “Ultimate Fat Burning Secrets” by completing the form below!
Hagerstown Personal Trainer Success Story
By · CommentsWhen I first met Tina Sizemore, we went through my regular set of physical assessments, and I realized one thing. Tina was probably the weakest person I’ve ever assessed! No upper body strength, weak legs and hips, and a soft core. During our time together, she has become an entirely new person, cranking out the pushups, developing stronger and firmer hips and legs, and a rock solid core. She can get through some of my toughest circuits, and her enthusiasm, and confidence is at an all time high. I’m so proud of her and the hard work she put in. She is a great example of what can happen when discipline is developed, and sweat equity is given.
Listen to her story:
Sometimes Change Is Great
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- Celebrate positive change…
So, sometimes change is a great thing. For me, the biggest change right now is I am moving my personal training home from Rosewood Pool and fitness to Southpointe Fitness Club in Hagerstown, MD I’m excited about the move because as a Hagerstown personal trainer, I need to constantly collaborate my efforts to make my city healthier, and live better through fitness with other like minded individuals to achieve our common vision. I’m happy to say that I’ve found a partner in Southpointe Fitness Club Owner, Heather O’Neill. Heather has developed her club into a community of friends, and has gathered a staff of instructors dedicated to excellence. In my move here, we have a unique opportunity to make moves in our city that we couldn’t do on our own. For this, I am excited! I will always be grateful for the relationship I had with the owners of Rosewood Pool and Fitness, but when you reach the point where you aren’t growing, it’s time to stretch your legs. I’ve always felt that if I stop growing, I start dying, and I don’t die so easy…
Chad Smith is a Hagerstown personal trainer, and co-owner of Home Team Fitness Training with his wife, Kat. He has a weekly fitness column in the Herald Mail newspaper that is read by thousands weekly. Visit his website http://www.hometeamfitness.net, or find him on Facebook http://www.facebook.com/hometeamfitness. You can also listen to “Jumpstart” with Chad and Kat live weekdays at 12 pm EST on FTNS Radio .
