By Shannon Flanagan – CPT Did you ever realize when you walk in to a gym that the cardio section is primarily filled with women, and the men occupy the majority of the weight room? I always feel like I get stared down from men because I am working out in “their” territory and I actually know what I …
Best and Worst Fuits and Veggies
By Shannon Flanagan – CPT In general, your best bet fruits are the ones near the top of this list. These are roughly arranged by sugar content – where the information is available, based on a half-cup serving of fruit. However, sugar content of fruit can vary so nutritional information is always approximate. Good news: the fruits that are lowest …
6 Guilt-Free Green Recipes for St. Patty’s Day
By Shannon Flanagan-CPT St. Patricks Day is right around the corner, and to many this is an excuse to throw that healthy diet out the window for a day. The truth is, you do not need to binge drink and eat unhealthy, fattening foods to enjoy this holiday. For example, I will be celebrating by running 26.2 miles in the …
Seared-Sirloin With Red-Wine Mushrooms
Adapted from Men’s Health Magazine, December 2012 By Bill Waltzek – CPT This month’s “what’s on my plate?” meal comes from Men’s Health magazine, December 2012. Not only is this recipe easy, but also it fits perfectly with a nutritional program of staying lean. It can be used as an anytime meal or a post workout meal depending on …
What’s on my Plate?
By Bill Waltzek – CPT As a Personal Trainer I have helped hundreds of people get in the best shape of their lives by giving them great workouts and sound nutritional advice. Often I am asked what I eat to stay in great shape. I want to tell you this now, I am not perfect. I live by the rule …
Exercise Safely in the Cold
By Bill Waltzek – CPT Working out indoors can get stuffy and laborious. Don’t let the cold keep you from venturing outside and mixing up your routine. Just make sure you take the necessary steps to keep safe in the cold weather. Watch the Weather Make sure you check the conditions before going outside. Knowing how cold it will be, …
New Year, New You
By Shannon Flanagan Making time for some regular exercise is something that should be a part of anyone’s overall health and fitness plan. But, many people find it difficult to stay on track with their program, once the initial enthusiasm of the New Year has faded. Kick start your New Year’s resolution with the right mindset to get the body …
5 Christmas Gifts For the Fitness Buff
By Bill Waltzek – CPT Christmas is a time of giving, sharing and for many – overeating. This Christmas, consider the following for your health conscious recipient that is into protein shakes instead of milkshakes. 1. TRX – Created by a Navy Seal, this compact piece of equipment can be taken anywhere. Suspension training is all the rage and for …
5 Tips to Stay Healthy and Fit During the Holidays.
By Shannon Flanagan – CPT (Photo: Constant Contact) 1. Change up your workout routine 2. Make smarter choices with ingredients 3. Drink plenty of water 4. Get rid of leftovers 5. 3-5 day cleanse 1. Now that winter is here and it’s getting colder out in most states, (In LA it’s still 80 degrees) your outdoor routine has most likely …
Proper Protein Pre-Post Workout
By Shannon Flanagan – CPT Pre-workout: Before working out it is crucial that we eat a well-balanced meal. As it turns out, if your goal is to maximize your workout and get (or maintain) a lean body, eating, not starving, is your best strategy. It takes the body four to six hours to digest fat, about three hours to digest …