June 27,2011

2 Healthy Tips: Change This Meal and Add Exercise!

Here are 2 healthy tips I can give you that I believe are some of the most important changes you can and should make:

1)    Make sure you have a Healthy and Lite Dinner each night!
I believe that super big and high calorie meals are one of the biggest culprits causing the Obesity Epidemic in the USA and World.  So our best way to combat this is to eat a healthy meal and snack plan each day during the week and then on the weekends maybe you can treat yourself to a few bad foods as a way to reward yourself for being so good during the week!  Dinner should consist of a lean protein and low starch vegetable such as:

Some Healthy Dinner Ideas:

-Grilled Tuna with Asparagus, -Baked Chicken Breast with Broccoli, -Broiled Salmon with Green Salad, -Baked Tilapia with Cold Spinach Salad, -Grilled Chicken Breast with Sliced Cucumbers, -Grilled Turkey Breast with Cooked Spinach with Dash of Vinegar, -Chicken and Shrimp Stir Fry with Vegetable Medley, -Grilled Turkey Burgers with Grilled Veggie Kabobs, -Grilled Halibut with Cooked Zucchini and Yellow Squash, -Salmon baked or grilled and a Spinach Salad, -Lean grilled pork chops w/ green beans, -Grilled chicken breast and asparagus, -Tofu with Veggies, -Pecans on Green Salad with Oil and Vinegar Dressing, -Walnuts on Salad, -Baked or grilled Turkey breast and broccoli, -Grilled Chicken, Shrimp, Onion, Pepper, and Cherry Tomato Kabobs    

2)    Make sure you get 30 Minutes of Exercise and or Activity 6 days a week!
If we get at least 30 minutes of Physical Activity 6 days per week, that is only 3 hours per week!  3 hours is only about the time it takes to watch one or two movies!  Go for a walk, bike ride, hike, jog, workout with a trainer/ adult/ or friend with some form of resistance training, ride a spin bike, elliptical machine, stair stepper, swim, play basketball, play soccer, play volleyball, and most importantly have fun!  Stay Active!

Please Checkout www.VirginiaBootcamp.com for more articles and info plus look me (Dave Gluhareff) up on Facebook if you haven’t already!!

Have a Great Day!!

May 6, 2011

You Will Feel Better - If you Exercise Smart, Eat Right, and Get Plenty of Rest!

People who Exercise Smart, Eat Right, and Get Plenty of Rest Just plain Feel Better!  I do not have to present to you scientific study after study to get this point across.  We all know that when we are on a regular exercise plan we feel better, stronger and more energetic.  When we eat right we know we have less heart  burn, less bloating, less body fat, less stress, less guilt, less sugar problems, less health problems period.  When we get plenty of rest we all know we feel better with less grumpiness, less, fatigue, less irritability and more energy and happiness! 

So why do we not always partake of Regular Exercise, Proper Nutrition, and Plenty of Rest?  I think many of us are too lazy to do these, even though we know they work, because we do not care to.  Many of us are too lazy to commit to a regular program.  Many of us, because of our laziness, seem like we do not care about ourselves enough to take a step into the right direction.

Motivation and Accountability!

My main two roles as a Personal Trainer are to Motivate my clients and then constantly hold them Accountable.  I have to Motivate them to take Action and constantly hold them Accountable to keep taking Action from that very first step to reaching a reasonable goal, to a maintenance plan.  As a Personal Trainer I have to hold people accountable to their actions.  I could have 10 PhD’s in Exercise, Nutrition, and Rest but if I cannot keep my clients Motivated and held Accountable then all that knowledge is useless! 

Some of my clients do well with the One-On-One Personal Training and others do well in the Small and Large Group Training and Virginia Bootcamps with me.  Many of my clients mix it up with a bit of One-On-One, Small Group, plus Large Group Virginia Bootcamp Training with me and they are constantly getting variety.  Variety in Exercise is a key component in my training.  I incorporate many styles of training and stretching with my clients so they do not get bored mentally or physically.  Once someone gets bored, interest is lost and the motivational factor is then gone.

Here again is my 3 Step/3 Week Accelerated Plan for you to implement into your daily routine now.  You need to get motivated, Take Action, and hold yourself Accountable now to reach your weight loss and healthy goals!  There is never a better time than the present to start getting yourself on the right path to a healthier lifestyle.  Once I did I lost 100 pounds and I started Feeling, Looking, and Moving Better!  My clients sleep better, move better, are stronger, have less heart burn/acid reflux, lower their cholesterol, lower their blood pressure, better regulate their blood sugar, have more energy, deal better with stress, breath better/more endurance, have more stamina, have better balance, and have a higher self confidence!  You too can get this if you implement the following 3 Step Plan or just call someone for help such as a professional Certified Personal Trainer or check your Doctor.  Please combine Exercise, Nutrition, and Rest and you will see the best results!

3 Step Plan in 3 Weeks

(ACCELERATED PLAN)

Week 1 / Step 1

–   10-20 minute Walk after dinner 3 times per week

–        Clean-up food choices

–   Go to bed and Get-up same time everyday with 8hr goal

Week 2 / Step 2

– Walk for 30 min. 3x week after dinner + 30 min. Resistance Training Workout 3x week + Stretching

-  Clean-up food choices, smaller dinners, and smaller portions all day

– Go to bed and Get-up same time everyday with 8hr goal + get a nap for 30-90 minutes

Week 3 / Step 3

– Walk for 45 min. 3x week after dinner + 45 min. Resistance Training Workout 3x week + Stretching

– 3 meals + 3 snacks of Protein, Carbohydrate (Complex, Fruit, Complex, Fruit, Veggies, and Veggies), and Water each day

–  Go to bed and Get-up same time everyday with 8hr goal + get a nap for 30-90 minutes + get 30-60 min. for yourself each day

Now here is the 9-Week 3 Step plan which may be better for a beginner who is really out of shape and needs to take a bit more time adjusting to a healthy routine of Exercise, Nutrition, and Rest!

3 Step / 9 - Week Plan

Step 1 - Exercise Training

Week 1 – 10-20 minute Walk after dinner 3 times per week

Week 2 – Walk for 30 min. 3x week after dinner + 30 min. Resistance Training Workout 3x week + Stretching

Week 3 – Walk for 45 min. 3x week after dinner + 45 min. Resistance Training Workout 3x week + Stretching

Step 2 - Nutritional Planning / Healthy Eating

Week 4 – Clean-up food choices and smaller dinners

Week 5 – Clean-up food choices, smaller dinners, and smaller portions all day

Week 6 – 3 meals + 3 snacks of Protein, Carbohydrate (Complex, Fruit, Complex, Fruit, Veggies, and Veggies), and Water each day

Step 3 – Rest

Week 7 – Go to bed and Get-up same time everyday with 8hr goal

Week 8 – Go to bed and Get-up same time everyday with 8hr goal + get a nap for 30-90 minutes

Week 9 – Go to bed and Get-up same time everyday with 8hr goal + get a nap for 30-90 minutes + get 30-60 min. for yourself each day

P.S. – If you do not understand this plan then please call me at (434) 728-0952 to discuss.  I will be forming a new Health and Fitness Seminar/Workshop soon and will let everyone know about it so I can go into more detail about the 3 Week Plan.  Find me on Facebook!

P.P.S. - If you would like your own copy of the 30 Day Meal Plan which goes along with both the 3-Week and 9-Week Plans, please email me at trainwithdaveg@yahoo.com and I will email it to you for FREE!  Look me up on Facebook too!

Have a Great Weekend!

-Dave