Here are my new, SUPER LOW rates. Since we have recently moved, I am offering these rates until I get established in the area. Take advantage of a great offer!
Personal training: One-on-one training at your home or other location of your choice.
-Fitness assessment + 4 sessions = $75.00
-Fitness assessment + 8 sessions = $130.00
-Fitness assessment + 12 sessions = $185.00
-Individual sessions = $20.00 per session
Buddy training: Train with a friend at your home or other location of your choice.
- Fitness assessment + 4 sessions = $50.00 per person
- Fitness assessment + 8 sessions = $85.00 per person
- Fitness assessment + 12 sessions = $120.00 per person
- Individual sessions = $15.00 per person/per session
Please email me to discuss rates for your group fitness instruction.
Tuesday, March 31, 2009
Tuesday, August 12, 2008
Pre and Post Exercise Eating
I was recently asked by someone what they should eat after working out. Fitness instructors are highly encouraged not to give dietary advice since we are certified in fitness and not nutrition. I will however offer some general advice on eating before and after exercise. Please remember, however, that it is best for you to get specific advice from a dietician.
The glycemic index (GI) is good to use as a guideline for eating prior to and after working out. The GI is a ranking that measures how much a certain carbohydrate elevates blood sugar above normal. Foods low on the GI are known as slow digesting carbohydrates. They provide a prolonged, sustained entry of glucose into the bloodstream. This means that they supply long lasting fuel to power you through your workout. These foods make good pre-exercise snacks. Some examples of foods low on the GI are:
-apples, oranges, or another medium piece of fruit
-raw carrots
-cup of cooked oatmeal
-small sweet potato
-2 slices of whole wheat bread
Foods high on the GI are released more quickly into the blood and also referred to as fast digesting carbohydrates. They are better for recovery and refueling after exercise. It is recommended that you eat at least 50 grams (200 calories) of a high or moderate glycemic carb as soon as possible after exercise. Two hours later you should eat another 50 grams of a high glycemic carbohydrate. Some example of these foods are:
-bagel
-pasta
-raisins
-plain baked potato
-20 ounce Gatorade
-slice of plain angel food cake
-cup of sorbet
-2-3 slices of white bread
Foods high in electrolytes (minerals like potassium, calcium, and sodium) are important for recovery after prolonged exercise that lasts 2 or more hours. Good choices for these kinds of foods are:
-potatoes
-low fat yogurt
-bananas
-orange juice
I hope this will help you next time you exercise and are trying to figure out what to eat!
The glycemic index (GI) is good to use as a guideline for eating prior to and after working out. The GI is a ranking that measures how much a certain carbohydrate elevates blood sugar above normal. Foods low on the GI are known as slow digesting carbohydrates. They provide a prolonged, sustained entry of glucose into the bloodstream. This means that they supply long lasting fuel to power you through your workout. These foods make good pre-exercise snacks. Some examples of foods low on the GI are:
-apples, oranges, or another medium piece of fruit
-raw carrots
-cup of cooked oatmeal
-small sweet potato
-2 slices of whole wheat bread
Foods high on the GI are released more quickly into the blood and also referred to as fast digesting carbohydrates. They are better for recovery and refueling after exercise. It is recommended that you eat at least 50 grams (200 calories) of a high or moderate glycemic carb as soon as possible after exercise. Two hours later you should eat another 50 grams of a high glycemic carbohydrate. Some example of these foods are:
-bagel
-pasta
-raisins
-plain baked potato
-20 ounce Gatorade
-slice of plain angel food cake
-cup of sorbet
-2-3 slices of white bread
Foods high in electrolytes (minerals like potassium, calcium, and sodium) are important for recovery after prolonged exercise that lasts 2 or more hours. Good choices for these kinds of foods are:
-potatoes
-low fat yogurt
-bananas
-orange juice
I hope this will help you next time you exercise and are trying to figure out what to eat!
Wednesday, July 2, 2008
Benefits of Exercise
Many people still have the mindset that you only need to exercise if you're overweight. That couldn't be more wrong! Exercise has many benefits other than just weight loss. Regardless of your age or size, everyone needs to get fit!
Here are a few of the benefits of strength training as listed on ivillage.com:
1. Strength training prevents muscle loss. Adults who do not strength train lose between five to seven pounds of muscle every decade.
2. Strength training will increase your metabolism. The average adult experiences a two to five percent reduction in metabolic rate every decade of their life, so strength training can help make up for that loss.
3. Strength training will increase your muscle mass. Research shows that doing 25 minutes of strength exercise, three days a week can increase muscle mass by about three pounds over an eight-week training period.
4. Strength training will reduce your body fat. Increasing your muscle mass will increase your calorie burn, thereby reducing the likelihood of fat accumulation.
5. Strength training will increase your bone mineral density. In this way, strength training helps protect against fractures, "shrinking" and osteoporosis.
6. Strength training will improve your glucose metabolism. This improvement is one of the many ways a healthy exercise routine can fight diabetes.
7. Strength training will speed up your digestion. This is significant because delayed digestion puts you at a higher risk for colon cancer.
8. Strength training reduces your resting blood pressure. Combining strength and aerobic exercise is an even more effective means of improving blood pressure readings.
9. Strength training will relieve lower back pain. Because over 80 percent of Americans experience back problems, it is advisable for all adults to strengthen these muscles properly.
10. Strength training will reduce arthritis pain.
In addition to the benefits of strength training, here are some of the benefits of cardiovascular exercise:
Weight loss
Stronger heart and lungs
Increased bone density
Reduced stress
Reduced risk of heart disease and some types of cancer
Temporary relief from depression and anxiety
More confidence about how you feel and how you look
Better sleep
More energy
I could definitely stand to use some of those benefits! Couldn't you?!?
Here are a few of the benefits of strength training as listed on ivillage.com:
1. Strength training prevents muscle loss. Adults who do not strength train lose between five to seven pounds of muscle every decade.
2. Strength training will increase your metabolism. The average adult experiences a two to five percent reduction in metabolic rate every decade of their life, so strength training can help make up for that loss.
3. Strength training will increase your muscle mass. Research shows that doing 25 minutes of strength exercise, three days a week can increase muscle mass by about three pounds over an eight-week training period.
4. Strength training will reduce your body fat. Increasing your muscle mass will increase your calorie burn, thereby reducing the likelihood of fat accumulation.
5. Strength training will increase your bone mineral density. In this way, strength training helps protect against fractures, "shrinking" and osteoporosis.
6. Strength training will improve your glucose metabolism. This improvement is one of the many ways a healthy exercise routine can fight diabetes.
7. Strength training will speed up your digestion. This is significant because delayed digestion puts you at a higher risk for colon cancer.
8. Strength training reduces your resting blood pressure. Combining strength and aerobic exercise is an even more effective means of improving blood pressure readings.
9. Strength training will relieve lower back pain. Because over 80 percent of Americans experience back problems, it is advisable for all adults to strengthen these muscles properly.
10. Strength training will reduce arthritis pain.
In addition to the benefits of strength training, here are some of the benefits of cardiovascular exercise:
Weight loss
Stronger heart and lungs
Increased bone density
Reduced stress
Reduced risk of heart disease and some types of cancer
Temporary relief from depression and anxiety
More confidence about how you feel and how you look
Better sleep
More energy
I could definitely stand to use some of those benefits! Couldn't you?!?
Wednesday, June 11, 2008
Live Your Dream!
This is posted with the permission of the author. Barry Lovelace is an internationally recognized fitness professional and fitness coach.
LIVE YOUR DREAM!
Good morning ..
This message is coming at you from the heart...
No products to sell or promote...
No health or fitness tips....
Sitting here enjoying the view at Panera Bread overlooking the waterI am online checking the obituaries before I start 'working'...
BAM!
I couldn't believe my eyes...
A young man who we (my family) know very well died in a motorcycle accident...
Only 27 years old...
My heart stopped...
I am sweating like crazy...shaking. .
This is crazy!
Websters should have his handsome picture next to the definition of 'Smile'..
I NEVER seen him without a smile..NEVER
His family...
AWESOME people...
Damn, here I go again...this is so sad..
Darn it Barry I have one thing to say to you..
LIVE EVERYDAY THE WAY YOU WANT TO LIVE IT!
LIVE EVERYDAY THE WAY YOU WANT TO LIVE IT!
We just don't know...
Forget about YESTERDAY..
Don't think about TOMORROW..
Where are you in your life today?
Happy?
Sad?
No matter where you are make it the BEST day of your life...
The BEST day of your life...
If you feel like going freaking shopping...SHOP!
If you feel like freaking golfing....GOLF!
If you feel like booking a vacation...BOOK IT BABY! BOOK IT!
Whatever it is you want to do..DO IT...
Many people ask me why I am always upbeat..
Motivating.. .
Positive...
Well, not only am I the luckiest man on earth to be living my dream, but I also know that tomorrow may not be here..
It's possible...
I don't know for sure..
My brother was killed in a car accident on January 9th, 1987...
He was 23...
He was the most down to earth..funny and quiet guy you can meet..
So..
Do you really think that I care TWO POO's (yup..I said TWO POO's!)if someone judges me for one reason or another?
NOPE!
It's not MY problem..
It's theirs :)
So...if I want another tattoo..
I'll get one..
If I want to wear funky shorts with funky shirts..
You got it Barry..
You got it!
I can go on and on about how I feel we should live each precious day, but you get the point..
Live today for today..
Whatever dreams and goals you have..
Go for it!
Whether it is a new job you are thinking about trying..
A business you would like to start...
A weight loss or muscle gaining goal..
Don't talk yourself out of it...
GO FOR IT!
Thanks for listening...
Thanks for making today YOUR day ..
Energy should not be wasted on what others think, but of how I, YOU are going to live each day to the absolute fullest.
In Good Health,
Barry
LIVE YOUR DREAM!
Good morning ..
This message is coming at you from the heart...
No products to sell or promote...
No health or fitness tips....
Sitting here enjoying the view at Panera Bread overlooking the waterI am online checking the obituaries before I start 'working'...
BAM!
I couldn't believe my eyes...
A young man who we (my family) know very well died in a motorcycle accident...
Only 27 years old...
My heart stopped...
I am sweating like crazy...shaking. .
This is crazy!
Websters should have his handsome picture next to the definition of 'Smile'..
I NEVER seen him without a smile..NEVER
His family...
AWESOME people...
Damn, here I go again...this is so sad..
Darn it Barry I have one thing to say to you..
LIVE EVERYDAY THE WAY YOU WANT TO LIVE IT!
LIVE EVERYDAY THE WAY YOU WANT TO LIVE IT!
We just don't know...
Forget about YESTERDAY..
Don't think about TOMORROW..
Where are you in your life today?
Happy?
Sad?
No matter where you are make it the BEST day of your life...
The BEST day of your life...
If you feel like going freaking shopping...SHOP!
If you feel like freaking golfing....GOLF!
If you feel like booking a vacation...BOOK IT BABY! BOOK IT!
Whatever it is you want to do..DO IT...
Many people ask me why I am always upbeat..
Motivating.. .
Positive...
Well, not only am I the luckiest man on earth to be living my dream, but I also know that tomorrow may not be here..
It's possible...
I don't know for sure..
My brother was killed in a car accident on January 9th, 1987...
He was 23...
He was the most down to earth..funny and quiet guy you can meet..
So..
Do you really think that I care TWO POO's (yup..I said TWO POO's!)if someone judges me for one reason or another?
NOPE!
It's not MY problem..
It's theirs :)
So...if I want another tattoo..
I'll get one..
If I want to wear funky shorts with funky shirts..
You got it Barry..
You got it!
I can go on and on about how I feel we should live each precious day, but you get the point..
Live today for today..
Whatever dreams and goals you have..
Go for it!
Whether it is a new job you are thinking about trying..
A business you would like to start...
A weight loss or muscle gaining goal..
Don't talk yourself out of it...
GO FOR IT!
Thanks for listening...
Thanks for making today YOUR day ..
Energy should not be wasted on what others think, but of how I, YOU are going to live each day to the absolute fullest.
In Good Health,
Barry
Wednesday, May 28, 2008
New class!
Starting June 3, I will be offering a fitness class at Nathanael Greene Academy. It will be held on Tuesdays and Thursdays at 6pm in the NGA gym. The class will be in a circuit training format, which is appropriate for all ages and fitness levels. The variety of a circuit makes it a fun and motivating workout. It is one of the best ways to see cardiovascular and muscle strengthening results in a shorter exercise time.
The cost will be $5 per class. You can receive a discounted rate by prepaying for future classes. Proceeds from the class will support the girls’ athletic program at NGA.
Although it is not necessary, I would suggest bringing a towel and water.
I am certified by the Aerobics and Fitness Association of American and the American Red Cross.
If you have questions or would like further information, you can email me.
I look forward to seeing you there!
**Please help spread the word about this class!**
The cost will be $5 per class. You can receive a discounted rate by prepaying for future classes. Proceeds from the class will support the girls’ athletic program at NGA.
Although it is not necessary, I would suggest bringing a towel and water.
I am certified by the Aerobics and Fitness Association of American and the American Red Cross.
If you have questions or would like further information, you can email me.
I look forward to seeing you there!
**Please help spread the word about this class!**
Thursday, May 22, 2008
Rates
Personal training: One-on-one training at your home or other location of your choice.
-Fitness assessment + 4 sessions = $125.00
-Fitness assessment + 8 sessions = $200.00
-Fitness assessment + 12 sessions = $275.00
-Individual sessions = $30.00 per session
Buddy training: Train with a friend at your home or other location of your choice.
- Fitness assessment + 4 sessions = $100.00 per person
- Fitness assessment + 8 sessions = $175.00 per person
- Fitness assessment + 12 sessions = $225.00 per person
- Individual sessions = $25.00 per person/per session
Please email me to discuss rates for your group fitness instruction.
-Fitness assessment + 4 sessions = $125.00
-Fitness assessment + 8 sessions = $200.00
-Fitness assessment + 12 sessions = $275.00
-Individual sessions = $30.00 per session
Buddy training: Train with a friend at your home or other location of your choice.
- Fitness assessment + 4 sessions = $100.00 per person
- Fitness assessment + 8 sessions = $175.00 per person
- Fitness assessment + 12 sessions = $225.00 per person
- Individual sessions = $25.00 per person/per session
Please email me to discuss rates for your group fitness instruction.
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