Don’t Have Time for the Gym Today? How About 5 Minutes?

We all want to stay dedicated to our workout schedule but then something always comes up – an extra long work day, a child gets sick, a business trip ect. Sometimes you simply won’t have time to drive to the gym and do an hour-long workout. 

A Five-Minute Solution

So what can you do make sure you keep moving forward with your fitness goals? I suggest that you dedicate five minutes every day to exercise. No matter how time-strapped your are, you can always do a five-minute routine.

A Five-Minute Workout You Can Do Anywhere
20 push-ups

20 dumbbell bent over rows

20 crunches

20 squats

What About My Gym Workout?
You should still go to the gym. The five-minute workout is designed to compliment your gym routine, not replace it. It's simply a great way to stay active everyday.

Can Five Minutes Really Help?
Yes, five minutes a day can really make a difference. Just think, by the end of the week you will have done an extra 140 push-ups, bent over rows, crunches, and squats. And you have to admit, it is a lot better than skipping your workout all together! By staying active even on days you can’t go to the gym, you will find it easier to get back on track when time allows. 

Give it a Try!

I challenge you to try the five-minute workout! After a few weeks of sticking to it, let me know what you think.

Gage Livingston

ACE Certified Personal Trainer

Milwaukee, WI

www.gagefit.com

5 Keys to Successful Weight Loss

Are you struggling to lose weight? You're not alone. The concepts to losing weight are simple – eat less and move more. However, doing those seemingly simple things can be quite difficult. Here are 5 keys to help you achieve weight loss success.

Keep a Food Journal

Food journals keep you honest with yourself and hold you accountable. Research has shown that people who record the food they eat tend to have greater success losing weight.

Eat Slowly

The brain needs about 20 minutes to receive the signal that you’re full. It doesn’t matter how much you eat in those 20 minutes, the satiety signal doesn’t move any faster. You can save a tremendous amount of calories by slowing down.

Eat Your Favorite Foods

Denying yourself all of your favorite foods will likely to lead to a binge. If you give yourself small portions of your favorite foods, you will be less likely to lose control.

Avoid Temptation

Avoiding temptation is key to weight loss success. If your break-room at work always has donuts and cake, don’t go in. At the grocery store, avoid the snack aisle. At home, don't hang out in the kitchen.

Schedule Appointments to Exercise

Schedule appointments to exercise just like you would schedule a doctors’ appointment. Find activities that you enjoy and make them a priority.

I hope these tips help you achieve your weight loss goals. Feel free to leave comments or questions. If you would like personal assistance and live in the Milwaukee area, please contact me.

Gage Livingston

ACE Certified Personal Trainer

Milwaukee, WI

www.gagefit.com

Source: Nancy Clark’s Sports Nutrition Guidebook

Does Eating at Night Make You Fat?

Many people believe eating “after 8PM” will lead to weight gain. This is not necessarily true. Weight gain is based on caloric intake and caloric expenditure. If you consume more calories than you burn, you will gain weight. It doesn’t matter whether the calories came from eating breakfast, lunch, or a late-night snack.

The most important factor is not when you eat, but what and how much. People often eat more calorie-dense foods at night. If your late-night snack is a bag of chips, you might be in trouble. On the other hand, if you eat a cup of Greek yogurt and blueberries, you’re on the right track to maintaining a healthy weight.

The bottom line is you should eat whenever you are truly hungry – just go for lighter, more nutrient-dense foods.

By
Gage Livingston
ACE Certified Personal Trainer

Milwaukee, WI

www.gagefit.com

Eat 5-6 Small Meals Each Day for Weight Loss and Health

You have probably heard the concept of eating smaller meals more frequently. I am personally an advocate of the practice. It is a great way to promote weight loss, increase lean mass, and feel more energized.

Most of us have grown up in a culture that promotes eating 3 large meals a day and avoiding between meal snacking. This kind of eating makes you feel bloated from overeating at each meal, tired and hungry between meals, and starving at night.  Eating 5-6 small meals (about every 3 hours) will help you control your appetite, regulate your blood sugar level, and stay alert all day.

When your blood sugar drops, you will often eat the first thing you can get your hands on. When you maintain your blood sugar level by eating frequently throughout the day, you consistently feel satisfied and will be more likely to eat healthier foods.

Perhaps eating 6 times a day doesn't seem practical. However, each meal is not a large sit-down affair. Some of the meals are going to be quick snacks that require almost no preparation (ex. Greek yogurt and an apple) . 

People who try to lose weight by not eating deprive their bodies of nutrients. They may look healthy but they actually have high percentage of fat and very little muscle. Moreover, this type of diet leads to dangerous blood profiles. By eating healthy small meals, you body receives all the nutrients it needs. You will look great on the outside and inside!

Here is what a 6 meal day might look like:

Meal 1

Kashi cereal
Skim milk

Water

Meal 2
Toast with peanut butter
Water

Meal 3

Grilled chicken sandwich (whole wheat bread, lettuce, tomato, mustard)
Carrots sticks and hummus
Water

Meal 4

Whey Protein mixed with orange juice

Meal 5

Salmon

Sweet Potato

Spinach salad with all the vegetables you want

Water

Meal 6

Greek yogurt

Banana

Water

When switching to this kind of eating plan, it will be a little challenging for about the first 2 weeks. There will probably be times when you feel hungry initially. However, after your body adapts, you will feel great and begin experiencing all of the benefits of eating smaller portions more often.

By Gage Livingston

Milwaukee Personal Trainer

www.gagefit.com

Source: Core Performance by Mark Verstegen

The Health Benefits of Greek Yogurt

Are you crazy for greek yogurt? A lot of people are. According to Businessinsider.com, greek yogurt sales have increased 100% every year for the past 3 years. Besides being delicious, greek yogurt has many health benefits. Below are 4 of the key nutritional benefits of greek yogurt.

Protein
Greek yogurt has more protein than standard yogurt. Per ounce, greek yogurt has 1 additional gram of protein over typical non-fat yogurt. A standard 6 oz. Serving of greek yogurt has a total of 15 grams of protein.

Reduced Sugar
Greek yogurt is made by straining the whey off yogurt numerous times to create its thick texture. During this process, most of the natural sugar is removed.

Lactobacteria
Greek yogurt contains essential healthy bacteria that can improve intestinal health, reduce diarrhea, and help prevent vaginal yeast infections.

Calcium
A 6 oz. Serving of greek yogurt has about 20% of your daily calcium needs.

The next time you are looking for a healthy snack, go Greek!

By
Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
http://www.gagefit.com/

Source:

http://www.livestrong.com/article/233450-what-are-the-health-benefits-of-greek-yogurt/

This Looks Fun...

Gage Livingston

ACE Certified Personal Trainer

Milwaukee, WI

www.gagefit.com

5 Ways to to Fight Boredom with Your Workout

Do you do the same workout everyday? Some people can do that and enjoy it. Others get bored and simply give up. If you tend towards the latter, here a 5 ways to get motivated again.

1. Make a small change

If you always use machines, try a free weight workout. If you have never taken a group exercise class, find one that looks appealing and give it a try. A small change may be just what you need to get out of a rut.

2. Workout with a friend

Working out with a friend is a great way to stick with a fitness program - your more likely to show up if someone is expecting you to be there. Also, the social element will likely keep you from getting disinterested in the routine.

3. Set a Goal

Many people workout just to stay healthy which is great. However, setting a specific goal can help you stay motivated. Losing 10lbs, running a 10K, or completing a bike race are all examples of goals that can help you stay committed.

4. Try some new fitness toys

Try incorporating bands, medicine balls, or kettlebells into your routine. I can tell you personal trainers love fitness toys. Just one session with a personal trainer can give you plenty of new gadgets to incorporate into your workout.

5. Take a few days off
If you exercise nearly everyday, sometimes a little break is all your mind and body needs to feel fresh again.

Gage Livingston
ACE Certified Personal Trainer
http://www.gagefit.com/

Source: Battling Boredom (www.acefitness.org)

Couple's Use Fitness to Improve Relationship

Do you and your significant other want to try something new together? Do you want to improve your relationship? I was just reading an article from http://www.acefitness.org/ that was discussing the benefits of couple's that participate in a personal training program together. I thought it was excellent and I would like to share some of the highlights with you.

The article mentioned a number of key benefits to training with your partner. First, the chances of sticking with a fitness program are greatly increased when you train with your partner – a little peer pressure is always good for staying on track. Second, you will both benefit from a customized workout from a personal trainer. Third, personal training together allows you both to benefit from an opportunity to support each others goals in a very focused way. Fourth, personal training with your partner will enhance both your fitness level and your relationship. It will give you something new to talk about, laugh about, and enjoy.

So, go get your honey off the sofa and get in the gym today!

Gage Livingston
Elite Sports Clubs - Glendale
ACE Certified Personal Trainer

5 Ways to Stay Under 400 Calories at Panera

I love Panera Bread! Maybe I shouldn't admit that as a personal trainer;I know the calories can really add up quickly. A full sized meal can easily top 1000 calories. For example, a Turkey Artichoke Panini, Patato Chips, and a regular Pepsi adds up to 1130 calories. However, your panera meal doesn't have to be 1000 calorie weight gainer. In fact, I would like to share with you 5 panera treats under 400 calories.

Breakfast

1) Breakfast Power Sandwich and Tall Coffee - 340 calories

2) Strawberry Granola Parfait and Tall Coffee - 290 calories

Quick Snack

3) Low-fat Wild Berry Smoothie - 290 calories

Lunch

4) 1/2 Asiago Roast Beef - 350 calories

5) Half Fuji Apple Chicken Salad and a Cup of Low-fat Garden Vegetable Soup - 370 calories

Make your next trip to Panera a healthy one!

By
Gage Livingston
Milwaukee, WI
www.gagefit.com