Ready-Made Weekly Meals

Work a Monday through Friday, 9 to 5 job? Take some time out of your Sunday to prepare your lunches for the week. Store them in a sealable container for easy transportation each day of the week and help work on portion-control. Here are some ideas:

-Grill or bake some chicken breasts to eat with sides or to go inside wraps, sandwiches, and salads.

-Prepare a couple cups of white rice to easily microwave later on.

-Buy a couple bell peppers to slice for those wraps.

-Make sure the tortilla wraps and bread are whole wheat.

-Slice up a nutrient-rich avocado. They go with just about everything.

-Use a vinegarette instead of fatty Ranch or 1000 Island.

-Stay away from mayo if you can. Mustards come in a lot of different flavors now and will keep things just as moist as mayo.

Get tips like these and much more at www.MACFitnessOnline.com

Fitness Breakthrough: Online Personal Training

Online personal training has grown to a new level in the past couple of years. So many people are realizing the great benefits of having their very own personal fitness trainer at their fingertips. With this amazing new technology anyone can get a personalized exercise and nutrition program, and available support any time you need it all at a fraction of the cost for in-person training.

Now, I know there are a lot of websites and articles out there on the wonderful world wide web (say that 10 times, fast), but its the same stuff you can get from any magazine or book out there. Online personal training is just what it sounds like: PERSONAL. When you pick up the latest weight-loss book or fitness magazine from the store and check out the magical write-ups that read “Flat Abs in 2 Weeks!” or “Build Your Beach Body FAST!”, do you think that program was written up exclusively for you and your body? Guess again. If those articles were all true for everyone out there don’t you think everyone would look like Angelina and Brad? Everyone’s body, health status, schedule, and resources are different and demand a program that is designed just for them.

According to a Brown University study, “Dieters who received weekly advice from behavioral therapists on the Internet lost three times as much weight in six months as those who just had access to information about diet and exercise on the Internet — 9 pounds compared to 3 pounds.”

 With online personal training you still take full advantage of the knowledge and experience of your very own certified fitness trainer without paying $50 – $100+ per session. Instead, you will pay roughly that same amount for an entire MONTH of online training. Now, I know what you’re thinking. Since it’s so cheap you probably get what you pay for. Well, yeah you do. Think about it. When you pay $60 for a session with a personal trainer you’re paying for that trainer’s time to drive to and from the gym, initially consult with you, put together a program for you, and train you. With online training you get the same benefits of in-person training, but you’re not taking up the same amount of time from the trainer’s schedule to drive everywhere and show up in-person which lets him/her train and consult more people in a given day. The prices, unlimited flexibility, and the ability to essentially take your trainer everywhere you travel is what makes online personal training a win-win situation for everyone.

Patrick McCandless, CFT, EMT-P

www.MACFitnessOnline.com

To learn more about receiving your own personalized program online from a certified fitness professional you can log on to www.MACFitnessOnline.com

 

Half Hour Home Workout Guidelines

Let’s face it, out of the 24 hours available to you each and every day you can fit in that 60 minutes or so to a dedicated work out, but it can be hard at times. If you have a busy work schedule, lack of funds to get that gym membership that you’ve been thinking about, or even just a lack of motivation for the day I strongly urge you to at least give this a try one time. It will be worth it, I promise.

I’ll give you the benefit of the doubt and cut that 60 minutes to just 30 minutes. Not just because I’m a nice guy, but a 30-minute workout can be just as, if not more, beneficial as a 60+ minute workout if you do it right. There are some things to keep in mind as well as pre-planning, but it may be just what you need to get started in the right direction. Hey, Rome wasn’t built in a day, right?

First, I want you scout out the different pieces of furniture and other natural features in your house that can look like they could double as a piece of workout equipment. These things being dining-room chairs, stairs, stools, or even just a nice open space to perform exercises comfortably. Next, find all of the things that can be used for weighted hand-held pieces of equipment like water bottles, candles, etc. I know this might sound weird, but hear me out. Now, you just need to use your imagination and put those features that you wrote down together. For example, you can do a lunge with an overhead press (with the bottles in your hands), squats/arm curl combos, shadow boxing with the bottles in hand, dips on a chair, and the list goes on. Just be flexible, do whatever comes to mind, and move from one exercise to the next with minimal amount of rest. You will get your heart rate up in no time and won’t be given a chance to get bored. If you can’t think of another exercise right away do something like run in place or jumping jacks while you think of another one.

Quick workouts like this still release those feel-good hormones like serotonin, making it a great way to relieve stress, keep you level, and burn some extra calories all for a half-hour of your time.

Patrick McCandless, CFT, EMT-P

www.MACFitnessOnline.com

Don’t know what some of these exercises are? Want to learn more? Visit www.MACFitnessOnline.com for more information and sign up for my newsletter!

 

Losing Weight the RIGHT WAY!!!

 

 

 

 

Most people think, that a workout program that involves weight training is going to make them bulky and “muscly” looking. I know a lot of guys out there wouldn’t mind this, but most women don’t particularly like this look for themselves. This is a HUGE common misconception that, more often than not, dooms a motivated gym-goer from the start without them even know it.I don’t care what anyone says, competitive bodybuilders DO NOT get their body without the help of some sort of supplement, whether it be one or several. This being especially true for women. The main reason it is easier for men to gain more muscle than women is testosterone. Women simply DO NOT have the abundance of testosterone in their body like men do, and because of this, will not bulk up just from implementing weight training into their program.

Every weight loss program MUST have three things: weight lifting, cardio, and a sound nutrition plan. In short, weight lifting burns less calories than cardio DURING the exercise, but adds more calorie-burning lean muscle to the body for increased metabolism for hours AFTER and BETWEEN your workouts. Weight lifting can essentially be viewed as another pathway to allow your body to burn more calories. Couple this with cardio and a healthy well-balanced diet and you’re on your way to losing inches the RIGHT way.

So, get out of your cardio-only workout routine that you’ve been on because you think it will only burn the fat off. It won’t. You’re burning your lean muscle off too which, in turn, lowers your metabolism even MORE! Start a program with the big three that I mentioned and watch your body change before your eyes.

-Patrick McCandless, CFT, EMT-P

 

 

 

 

 

 

 

 

www.MACFitnessOnline.com