<![CDATA[Muscleworx Fitness - Welcome to Carolina Beach, NC's premiere personal training and fitness center - Fitness Articles]]>Fri, 15 Mar 2024 16:43:23 -0400Weebly<![CDATA[13 Tips For Your Best Body]]>Fri, 27 Jul 2018 13:39:23 GMThttp://muscleworx.com/fitness-articles/13-tips-for-your-best-body Picture
​You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape. 

Turn the following 13 simple tips into habits and watch as your body transforms. 

1) Eat a Smart Breakfast.
Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you'll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts. 
​2) Get More Sleep.
If you're not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you've reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier. 

3) Just Do It.
If you're really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, "80% of success is showing up." This is absolutely true when it comes to fitness. Show up to your workout. Even if you're tired. Even if you'd rather be doing something else. Just do it. 

4) Plan Ahead.
Take one day each week to plan your healthy meals for the following week. You don't have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy. 

5) Cut Out Gluten.
Many people don't realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don't fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead. 

6) Believe In Yourself.
Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it's possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life. 

7) Eat Less Dairy.
Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you'll eliminate unnecessary calories, making weight loss quicker. 

8) Sleep and Wake at the Same Time.
This tip sounds so simple, and yet it's a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become. 

9) Include Veggies at Every Meal.
Most people aren't too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you're looking for. 

10) Ditch Packaged Food.
Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results. 

11) Drink More Water.
Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily. 

12) Forget Artificial Sweeteners.
Sure, these sweeteners don't contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water. 

13) Exercise With a Pro.
Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time. 

So there you have it, 13 tips that will take your results up a notch. 

If you haven't joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method. 

Call or email today to set up your first workout.
]]><![CDATA[#1 Rule Of Clean Eating: No Refined Sugar]]>Fri, 13 Jul 2018 18:10:57 GMThttp://muscleworx.com/fitness-articles/1-rule-of-clean-eating-no-refined-sugar
​I can't say enough about the dangers of refined sugar. 

Regular sugar consumption will always cause weight gain. In addition to ruining your figure, chronic sugar consumption puts you at risk of numerous health problems. 
​When you're in the habit of taking in sugar everyday it's hard to quit, but once you've broken the habit you won't give sugar a second thought. 

Whenever your sweet tooth flares up eat a piece of fresh organic fruit.
]]><![CDATA[5 Flat Tummy Myths (and 3 Steps to Tight Abs)]]>Fri, 13 Jul 2018 17:50:50 GMThttp://muscleworx.com/fitness-articles/5-flat-tummy-myths-and-3-steps-to-tight-abs
​Bathing suit season is here! Are you ready?

Most people want to slim down before baring it all, so I'm here to warn you of the 5 Flat Tummy Myths that could waste your time:
​Myth #1: Do extra crunches to flatten your abs.

Excessive crunches aren't the answer for tight abs. In order to achieve a toned look you'll have to focus on burning off the layer of fat that is covering up your tummy.
  • Tip: Don't obsess about crunches - instead focus on fat burning.
Myth #2: Take diet pills to speed results.

I know it's so tempting! The ads make compelling claims about the power of popping a pill, but don't fall for it. There is no ‘magic pill'. Diet pills are more likely to burn through your pocketbook than to slim you down.
  • Tip: Don't pop a pill - instead burn calories with intense exercise.
Myth #3: Turn to packaged diet products to boost results.

Don't fall for the foods that are packaged as ‘diet' or ‘weight loss' aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn't need, and certainly won't help you attain that tight tummy.
  • Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.
Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.
  • Tip: Don't give up all carbohydrates - instead stick with wholesome carbs.
Myth #5: Starve the chub away. 

Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.
  • Tip: Don't starve yourself - instead eat small wholesome meals throughout the day.
Now that you know what not to do in order to achieve tight abs, it's time to go over your flat tummy game plan. Here's what you need to know in 3 simple steps:

Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don't buy any more of it. Remember that your beach-ready abs depend on what you eat – don't eat junk!

Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Step Three: Come train with me.
This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will get you those amazing abs.
]]><![CDATA[12 Easy Steps For Beach Ready Abs]]>Fri, 02 Jun 2017 13:28:34 GMThttp://muscleworx.com/fitness-articles/12-easy-steps-for-beach-ready-abs
​Spring has arrived, bringing with it the promise of warm weather to come. 

You know what happens when the weather warms up? 

People put on bathing suits. 
​
Are you ready to bare it all on the beach? If not, no worries, there is still time. Follow these 12 steps to get your abs beach ready: 
Step One: Do Some Burpees. Can burpees really help flatten your abs? You bet. Incorporate a few minutes of burpees into your workouts to burn extra calories and tighten your core. 

Here's how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead. 

Step Two: Reduce Sodium. Did you know that salt causes water retention? Puffy skin is not going to make your abs look great in a bathing suit! 

Take the time to pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker. Your six pack will thank you. 

Step Three: Pick Up A Medicine Ball. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. The medicine ball is a wonderful tool to provide such resistance. 

Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches. 

Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great on the beach? It's actually quite simple. 

High fiber foods are nutrient dense and low in calories. This means that you'll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. Check out the high-fiber recipe for pasta salad below. 

Step Five: Crank Out Some V-Sits. One of the most problematic areas for women, when it comes to baring it all in a bathing suit, are the sides of your waist, or obliques. This is partly because the sides of your abs are not challenged with traditional crunches and sit-ups. 

Enter the oblique V-Sits. Target that problematic, muffin-top area with this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side. 

Step Six: Eat Lots Of Lean Protein. Don't be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack. 

Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish. 

Step Seven: Do Some Hanging Leg Raises. Now it's time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required. 

Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down. 

Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can't emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat. 

Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don't give in to the initial cravings. 

Step Nine: Do Some Mountain Climbers. Here's an exercise that is intensely cardiovascular while also working your core. Add these to your routine to really whittle down your waistline. 

Here's how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat. 

Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you'll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season. 

Grains are full of insulin-spiking carbohydrates - the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables. 

Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven't run for a while, take it easy as you start, and gradually increase the intensity of your sprints. 

Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. 

Step Twelve: Start A Professional Fitness Program. You wouldn't try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I'm here to get you into your ideal, fit body in the shortest amount of time possible. It's what I do, and I'm good at it. 

Contact me about my tummy flattening programs that will get you those washboard abs that you're wishing for. Call or email today to get started.
]]><![CDATA[Don't Believe These 5 Strength training Myths]]>Tue, 16 May 2017 01:33:48 GMThttp://muscleworx.com/fitness-articles/dont-believe-these-5-strength-training-myths
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Nothing irks me more than when good people are misled by fitness myths. These myths sabotage results and keep people miles from their goal weight. 

So I’ve got to warn you about the bogus rumors going around about strength training. I don’t want to see you held captive by a faulty belief. 

The truth is that strength training is the number one thing you can do for your health, fitness and appearance. 

Don’t fall for one of these 5 myths and miss out on tremendous potential results. 
Strength Training Myth #1: Muscle Can Turn Into Fat 

Why would anyone want to build muscle if they think it could morph into fat over time? Don’t worry; this myth is seriously bogus. 

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other. 

Strength Training Myth #2: Strength Training Makes Women Bulk Up 

Sure, strength training increases the amount of muscle on your body, so many women take this to mean that their body will become body-builder-esque. Not quite the look you’re going for… 

The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle without a very focused and dedicated effort. Rest assured, ladies, the effort you spend on strength training will get you closer to that lean, toned look you want. 

Strength Training Myth #3: Strength Train Enough and You Can Eat Anything 

This one makes me cringe, as I’ve seen so many people throw away their hard-earned fitness results by eating too much of the wrong stuff. Even if you strength train daily at an intense rate, your total calories still matter. To top it off, most people overestimate how many calories they burn as well as underestimate how many calories they eat. Talk about a fattening combo. 

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients in addition to a regular, challenging strength training routine. 

Strength Training Myth #4: Strength Training Does Not Burn Fat 

This one couldn’t be more false. Muscle is actually your number one ally against fat gains. 

One pound of muscle burns 10-20 calories each day, just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine. 

Strength Training Myth #5: High Reps And Light Weights For Toning 

This myth, made popular in the 90’s, says that very high repetitions of very light weights would result in a toned physique. Sorry, not true. These high repetitions will increase your muscular endurance but will not add strength or tone. 

In order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set. 

Include strength training as a part of your fitness routine and finally achieve a fit and toned body. ​​
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