The Best Way to Get Fit

Talk to 10 people and you’ll get 10 different opinions on the best way to get fit.

One will tell you to attend an aerobics class like Zumba, or cardio HIIT. Another will swear by jogging. Yet others will tell you that strength training, swimming or biking worked for them.

The truth is that there’s really only one effective way to get fit.

Before I get into the details, it’s important that we agree on the definition of ‘fit’. Too often skinny is mistaken for fit, and that’s not what you should strive for.

When someone is skinny, but has very little muscle tissue, they aren’t truly fit. They’re “skinny fat”. Google skinny fat lol.

Here’s why skinny doesn’t equal fit:

  • Their body fat percentage will be higher than ideal—even though you won’t see a lot of girth on them, if their muscle percentage is low then fat percentage will be higher.
  • Their resting metabolism will be low, since little muscle is present to burn calories at rest.
  • Their body won’t be functionally strong, which will lead to flabbiness, injuries, and other frustrations.

So how does one get truly fit? It’s this simple: The “triple threat”. You need strength training, cardiovascular training & good nutrition. To keep this post short of a novel, I will just focus on strength training this time.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, cable machines, functional fitness workouts like with calisthenics or Crossfit, medicine balls, sandbags, kettlebells, battle rope… or just stick with your own body weight.

Regular strength training has the following side effects…

  • Strength and muscle tone
  • Cardiovascular capacity increases (i.e. makes you better at cardio)
  • Speed, Agility and Flexibility
  • Resistance to injury and disease

If that’s not enough to convince you that strength training is key to truly becoming fit, then read on…

Top 9 Reasons To Strength Train

1) To Build Muscle and Gain Strength: 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) To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and lose fat.

3) To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4) To Alleviate 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 a more wholesome and effective way. And besides, who really wants all of those pharmaceutical side effects?

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

6) To Improve 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 lowered pain.

7) To Improve Insulin Sensitivity: Today diabetes is an epidemic. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8) To Improve 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) To Raise your 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.

Get to work!

About the DMV Personal Trainer

Oh! Fitness LLC
8787 Branch Avenue Box #103 ClintonMD20735 USA 
 • (301) 836 - 1326

Gymkitchen: Gluten Free Sweet Potato Protein Muffins (or pie)

Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these gluten free Sweet Potato Protein Muffins is packed with nutrients, vitamins, minerals and 9 full grams of protein. Enjoy one as a part of a nutritious breakfast or as an after-workout snack. Sometimes I make a pie instead of muffins. I follow the same recipe, but just pour the batter into pie pans instead of muffin cups. This recipe is saved in MyFitnessPal for your convenience by Oh! Fitness. Servings: 12 Here’s what you need:

Gluten Free Sweet Potato Protein Muffin

Gluten Free Sweet Potato Protein Muffin

  • 1 cup almonds (or almond flour)
  • 10 dates, soaked in hot water for 10 minutes
  • 1 cup baked sweet potato
  • 1 cup Sunwarrior Classic Raw Vegan Vanilla protein powder (gluten free)*
  • 3 organic eggs
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon baking soda
  1. Poke a sweet potato all over with a fork and bake at 425 degrees F for 40 minutes. Remove from oven, cool, and remove the skin. Reduce oven temperature to 350.
  2. Pulse the almonds in a food processor until finely ground (or just add 1 cup almond flour). Add the remaining ingredients to the food processor and pulse until fully combined.
  3. Use a non-stick 12-muffin tin or 12 disposable muffin cups. Divide the batter between the 12 muffin tins and bake for 15-20 minutes. Remember, you can also make a pie! Just use two pie tins and divide the batter evenly. You can keep it crust-less to cut carbs as in this recipe or add your own crust. Happy #gymkitchen eating!
*If you’re not allergic to gluten, then you can use any low carb protein powder you like.

Nutritional Analysis: 181 calories, 22g carbs, 6g fat, 12g protein, 83mg sodium, 18g sugar, 2.4g fiber Gluten Free Sweet Potato Protein Muffins Nutrition Facts Motivate your friends, family and co-workers! Forward this post and subscribe your friends. online fitness nutrition coaching oh fitness llc

In Home Personal Training & Online Personal Training: Fitness Delivered To Your Door

Compare a gym membership to In Home & Online Personal Training

Gym Membership
Cost (excluding new member only trial offers/discounts/sales):

  • Standard 24 month contract: $45 per month (2 term/years) = $1,080
  • 3 terms: $3,240
  • 4 terms: $4,320
  • 5 terms: $5,400
  • life term: $48,600

There is no point in buying a gym membership unless you know what you are doing, and you are actually going to use it! 7 out of 10 Americans that have a gym membership don’t use it. How many times did you use yours last month?

Online Personal Training
Cost (example package):Home is where the gym is Oh Fitness LLC medium

  • unlimited workouts per month = $6.99
  • unlimited workouts for 12 months = $59.99

In Home Personal Training Package
Cost (example package):

  • 1 training session per week per month = $220
  • 4 training sessions per month for 12 months = $2,640

You will learn how to stay fit for a lifetime within the comfort of your own home.

  • Never pay gym membership fees again.
  • Never waste time & money  traveling to and from the gym or waiting for machines.
  • You will learn the proper and most efficient exercises for your body.
  • You will instill a pattern in your mind and lifestyle to keep fitness a regular part of your life.
  • Once you see results you will be more motivated than ever, you will finally understand what works and what doesn’t work for your body, and you will want to continue with or without our help.

With a gym membership, after your 3rd year term you have already spent over $3,000! That’s more than if you had gotten your own personal trainer each week for 12 months. With a gym membership, most likely you still would not be exercising as regularly as you should, nor doing the proper exercises for your body.

Make an investment in your life while saving some serious cash. Get the results you have always wanted, and stay that way! Contact us, and get started today!

 

GymKitchen: Holiday Cauliflower Rice

This delicious recipe is the perfect side to accompany your holiday meal. It’s grain free and lower in calories than traditional wild rice, while delivering big on flavor. Made with shredded cauliflower, Brussels sprouts, celery and chopped dates and walnuts, this faux rice is packed with nutrition and fiber.This recipe is saved in the MyFitnessPal.com database by Oh Fitness LLC, so feel free to copy it to your personal diary and save it for any occasion. Servings: 6

Here’s what you need…

Holiday Cauliflower Rice

Holiday Cauliflower Rice

1 onion , large, chopped (about 1 cup)
1 Tablespoon olive oil
1 head cauliflower, cut into small pieces
1 cup Brussels sprouts, cut into quarters
4 stalks celery, medium ~7inches
1 cup organic, free range chicken broth
Dash of salt and pepper to taste*
1/2 cup pitted dates, chopped (about 90g)
1/3 cup walnuts, chopped and toasted (about 41g)

Directions

1.In a large skillet cook onions in the olive oil for about 10 minutes or until tender.
2.Meanwhile, shred the cauliflower, Brussels sprouts and celery in a food processor using the grating attachment.
3.Add the shredded cauliflower, Brussels sprouts, celery, broth and a dash of salt and pepper to the skillet. Mix well and cook for 3 minutes.
4.Pour the mixture into a lightly greased casserole dish. Cover with foil and bake in a 400 degree F oven for 35 minutes. Stir in the dates and walnuts, return to the oven for 10 minutes, uncovered. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 152 calories, 19 carbohydrate, , 8g fat, 5g protein, 146mg sodium, 4g fiber, and 4g sugar

Holiday Cauliflower Rice (Oh Fitness LLC recipe)

*adding a dash of salt increases the stated mg of sodium stated above.

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GymKitchen: Cucumber & Blueberry Salad with Feta

Wegman’s has a really fresh salad perfect for summer. It’s the cucumber & blueberry salad with feta. If you don’t like feta, leave that part out. I like feta, but I tend to only use a pinch or two instead of what the recipe calls for to keep the fat down. I usually eat this as a side dish, so I know I’ll be getting fat from something else during the meal. The entire recipe serves 6…1 cup per person. Try it and post a reply with your thoughts!

Here are the macros (with my recipe alterations) per serving:

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Here are the original recipe macros per serving: 170 calories / 13g carbs / 5g protein / 12g fat/ 460mg sodium

Cucumber & Blueberry Salad with Feta (click here for recipe)

Train Dirty. Eat Clean!!!
#gymkitchen

Is Your Metabolism Slow?

You might begin to wonder if your metabolism is slow if you:  A – can’t seem to lose any weight despite the increased amount of exercise you do, B – either stay the same (i.e. stall) or gain weight after cutting calories, or C – both. To get to the root of the problem, you may need to have your thyroid checked, because it regulates your metabolism. There is a minimal possibility that you could have a thyroid disorder (i.e. goider, hyperthyroidism, hypothyrodism). Approximately 10% of women in the U.S. have some type of thyroid disorder. Sorry guys. I couldn’t find your numbers. Most insurance plans cover at least one thyroid test a year, so getting an Endocrinologist referral is one option. If you don’t have insurance, you can go the DIY route. Click HERE to get the thyroid self test. I’d rather just go to the professional though lol.

What Is Your Metabolism?

Your metabolism changes the food you eat into “energy” your body can actually use. The process of those changes is a collective of metabolic interactions. If your metabolism is working properly, then it is very efficient at changing your food into energy. If your metabolism isn’t working properly then it is really inefficient at changing your food into energy. 

Here are key metabolic processes

  1. Basal Metabolism (i.e. BMR, Harris Benedict Formula) – About 60-65% of the calories you eat are spent keeping all of your basic bodily functions working properly. For example, your BMR tells you how many calories you need just to be a couch potato all day.
  2. Exercise – (i.e. ADL, Strength Training, Cardiovascular Training, Flexibility Training) – 25-30% of your calories eaten are used for moving around (i.e walking around at work), doing chores and actual workouts.
  3. Thermic Food Effect – 10% of the calories you consume are used to break down your food into energy (i.e. digestion). 

How To Increase Your Metabolism

  1. Exercise – Cardiovascular training (i.e. walking, running, biking, swimming) increases your heart rate during exercise and strengthens your heart. This increases your metabolism during the activity. Strength training develops your muscles, making them stronger and hungrier! They require more energy. The more developed your muscles are (either strength or endurance), the higher your metabolism increases during AND after the activity. This is why you see fitness enthusiast and athletes eating what seems like all of the time. That’s because they have to eat a lot to give their muscles energy.
  2. Thermic Food Effect – The body has a harder time breaking down protein into energy than say simple sugar. This is why you see the mainstream protein craze going on right now. The body also has a harder time breaking down complex carbohydrates like whole grains, beans, fruits and vegetables because of the high fiber content. This is why it’s better to eat those types of foods. An apple a day really does keep the doctor away! Reduce your simple sugar foods like candy bars and other sugary treats, because the body barely does anything to break the food down. Sugar rush!

HINT: Some foods have sugar in them even when you may not think so. See the Yoplait Greek 100 below vs the Fage 0%. The Fage has almost twice the protein and a tad less sugar. Plus a serving of Fage is 170g vs the 150g of Yoplait. I’m all for more food! A good way to increase your thermic food effect in this case would be to switch the Yoplait Greek 100 out for the Fage. Try it with your other favorite foods!

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References

  • “ACSM’s Resource Manual for Guidelines for Testing and Exercise Prescription (4th Ed.)”; J. Roitman (Ed.); 2001

Artificial Sweeteners: Good? Bad?

Artificial sweeteners are supposed to lessen the glycemic load placed on your body. In other words, it’s supposed to give you that sweet taste you crave while not raising your blood sugar much it at all. The bottom line is, although these man-made products offer  low/no calorie and sugar free alternatives, use them in moderation. They ALL have been reported to have negative health side effects. Here is a list of the top artificial sweeteners on the market today

1. Stevia (Rebaudioseide A) – found in many low calorie/fat free/sugar free foods and drinks.

2. Splenda (sucralose)- found in many low calorie/fat free/sugar free foods and drinks.

3. Sunsett (acesulfame-k) – found in lots of sports drinks like Gatorade G2, Red Bull sugar free, Amp sugar free

4. Sweet One (acesulfame-k) – found in sports drinks like those listed above.

3. Nutrisweet (aspartame/neotame) – now, found mostly in the baking isle as a substitute or on restaurant tables.

4. Equal (aspartame/neotame) – now, found mostly in the baking isle as a sugar substitute or on restaurant tables.

5. Sweet’N Low (saccharine) - now, found mostly in the baking isle as a sugar substitute or on restaurant tables.

Good and Bad

Stevia: Pro- previously banned by FDA in 2008; FDA approved as a dietary supplement in 2011 in limited quantities. It can not be labeled as a general purpose sweetener. Whole leafe Stevia or crude extracts still not approved as of January 2013. Cons – “Research done in the 1980s suggested that DNA changes occurred when stevia was tested with a certain bacteria. The FDA believes stevia’s safety has not been proven.”

acesulfame-K: Pro – 1988 approved by FDA in limited quantities. Cons – “Acesulfame K contains the carcinogen methylene chloride. Long-term exposure to methylene chloride can cause headaches, depression, nausea, mental confusion, liver effects, kidney effects, visual disturbances, and cancer in humans.”

Splenda: Pros – FDA approved in 1998 in limited quantities. Cons – ” Studies in rats showed that rats that were given sucralose had shrunken thymus glands, enlarged livers and kidneys.” 

Nutrisweet/Equal: Pros – FDA approved in 1996. Cons –  “Some people have reported central nervous system side effects, like headaches, dizziness and mood changes, after consuming aspartame. But after reviewing 600 of these complaints, the CDC concluded there was no association. (The Environmental Nutrition newsletter later reported that the CDC was leaving open the possibility that a small group of people is very sensitive to aspartame.)”

Sweet’N Low: Pros – approved pre 1977 –  Cons – “Saccharin has been known to cause cancer of the urinary bladder in rats under experimental laboratory conditions.”