LOSE 100 POUNDS

Do you or someone you know need to lose 100 pounds?  Don’t know where to start?  We can help.

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Workout in a non-intimidating atmosphere and let one of our personal trainers / fitness nutritionist help you on your way to becoming a healthier, more fit you.

  • You will work one-on-one with one of our certified trainers
  • Weight loss program designed specifically for you to lose 100 pounds
  • Meal plan guideline / nutritional advice
  • Homework to help enhance results
  • No contracts or gym memberships
  • We partner with participants physicians to help create your personalized wellness plan

Get started on you “100 pound weight loss” today-contact us at 678.417.0880 ext 8301

info@atlantapersonalfitness.com  “Gwinnett Chamber – 15 year member”

YOU CAN DO THIS!

 

 

 

 

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SUMMER EXERCISE SAFETY

It is vitally important to take precautions while exercising in the summer months. The average person can take up to two weeks to adapt to the warmer and more humid temperatures. Here are some helpful safety tips to follow while exercising during the summer:

Hydrate, Hydrate, Hydrate: While exercising in hot weather you can easily lose up to a quart of water an hour. Drink water before, during and after exercising. Your body can only absorb about 8 oz. of water every 20 minutes, so continue to drink fluids even after you no longer feel thirsty. Adding sports drinks or salt/potassium capsules is beneficial as well to assure that you do not wash out all of your electrolytes during your workout. Keeping a balance of water and electrolytes is very important anytime you exercise but even more crucial during the brutally hot months we face in summer.

Avoid exercise outside during the peak heat of the day: Very hot and humid weather disturbs your body’s natural cooling system (perspiration) and its ability to cool your body. Try exercising in the early morning or evening to avoid the most intense heat (10 a.m. – 3 p.m.) or consider exercising indoors.

Try new workouts: Walking is considered the most popular exercise among Americans. It is a great low impact, weight bearing exercise that needs very little equipment – just a good pair of shoes (running shoes make the best walking shoes); check out rollerblading (indoors at a rink or outdoors in a park); try mountain biking or find the nearest hiking trail (most trails are somewhat shady); or you can go swimming or canoeing – these activities will allow you access to cool water.

Don’t forget your sunscreen. Apply at least a SPF 15 sunscreen 30 minutes before exercising outdoors. Protect your eyes with sunglasses that block the sun’s UV rays. Exposure to direct and indirect sunlight over many years increases your risk of developing skin cancer.

Watch out for the symptoms of heat stroke. When the body doesn’t cool itself of excess heat, there can be a sudden rise in body temperature. Look for very hot and dry skin, dizziness, nausea, confusion and unconsciousness. Remember, these symptoms can appear rapidly. If these conditions exist seek medical attention immediately; heatstroke can be fatal.

Choose the appropriate clothing. Wear loose-fitting, light-colored clothing to allow circulation of air and reflect sunlight. Synthetic fabrics that have a mesh-like weave will allow moisture to be whisked away from your skin and help keep you cool and dry.

Have a safe, healthy and fit summer!

Paula Jamieson

Certified Fitness Trainer & Fitness Nutritionist

THE LITTLE GREEN GEM

AVOCADO – technically, this little green gem is a fruit but whether you call it a fruit or vegetable, eating more avocados can have many health benefits, including a healthier heart, better skin, helping you lose weight and treating or avoiding serious health problems such as diabetes and arthritis. Not to mention they are delicious and can be used in many recipes.

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Cardiovascular Health
Avocado is a great source of monounsaturated oleic acid which is shown to both reduce dangerous low-density lipoprotein cholesterol at the same time as increasing the more beneficial high-density lipoprotein cholesterol. Avocados contain a rich variety of heart nutrients including vitamin E for preventing cholesterol; folate for reducing dangerous homocysteine levels in the blood; potassium for regulating blood pressure; phytosterols for reducing cholesterol absorption; and dietary fiber to control blood sugar levels. 

Skin Benefits
The fats in avocado are also beneficial for improving your skin tone. They are vital for maintaining good moisture levels in the epidermal layer of your skin that make it look and feel soft and healthy. Omega-9 fats can help reduce skin redness and irritation and are involved in repairing damaged skin cells. Also, its antioxidant carotenoids and vitamin E protect your skin from wrinkles and other visible signs of aging with which helps guard against photo-aging from sun exposure. It also has vitamin C which is aids in the creation of elastin and collagen for maintaining your skin’s elasticity and firmness.

Weight Loss
Many people would be surprised that a food high in fat and calories would be considered good for weight loss. However research shows that monounsaturated fatty acids are used as slow burning energy than stored as body fat. This slow burning energy and the feeling of satiety or satisfied fullness that you get from eating an avocado is one of the reasons they are known for reducing hunger and appetite.

Diabetes
Having more monounsaturated fats in a diet is also beneficial for reducing high triglyceride levels and may help improve insulin function and blood glucose levels. Other health benefits of avocado that can help with the condition include its vitamin C for strengthening blood vessels and capillaries and improving immune function for diabetics. The high levels of potassium in avocados are another important nutritional factor for diabetics due to its role in maintaining a healthy heart and regulating blood sugar.

Arthritis
Osteoarthritis is a painful disease of joint inflammation and soreness that affects millions of people. The anti-inflammatory avocado is one of the few foods consistently reported to reduce arthritic pain. Avocados contain high levels of monounsaturated fats, phytosterols and antioxidants like vitamin E, vitamin C and a variety of carotenoids that may help with reducing the inflammation that leads to arthritis as well as just muscle soreness in athletes.

Try using a mashed up avocado instead of mayonnaise on your next sandwich, chop it up on a salad, slice it up as a snack or check out this great Summer Chicken Salad recipe.

Ingredients: (serves 4)
2 cups (cooked) chicken breasts, shredded (you can use a rotisserie chicken as well)
2 medium avocados, diced and mashed (I used a potato masher)
Juice of 1 medium lime
1/4 cup green onion, thinly sliced
1/2 cup fresh cilantro, finely chopped
2 tablespoons plain yogurt
Salt and Pepper to taste

Directions:
Shred the chicken apart until you have 2 cups of chicken shredded – set aside in large bowl; Dice the avocados into medium-sized pieces and mash; mix with 2 T of the lime juice; season with salt & pepper to taste; add green onions, cilantro, and yogurt – mix well; add chicken and gently mix only until coated with dressing. Serve right away or chill for a while before serving. (This could be served alone, inside pita bread, tortilla, sandwich bread or inside crisp lettuce cups)

Avocados – the possibilities are endless and the benefits are priceless.

 

Paula Jamieson

Certified Fitness Trainer & Fitness Nutritionist

 

 

IT’S ALL ABOUT THE BELLY

With swimsuit season here already and summer just a few weeks away, many of us are wondering what we can do to keep our bellies (aka abs) looking their best.  Here are a few tips that are great for not just summer but any time of the year.

Top “flat belly” foods:

  • Almonds – block calories and reduces the absorption of fat
  • Eggs – high protein keeps you full
  • Edamame (soybeans) – high protein (even more than tofu)
  • Apples/Pears – fiber and water keeps you full and also hydrated
  • Berries – helps improve blood flow and muscles contract more efficiently
  • Leafy greens (kale, spinach, broccoli, arugula) – fuels workouts and contains calcium
  • Yogurt – helps digestion and bloating
  • Veggie soup – good way to get daily veggies and keeps you full
  • Salmon – Omega 3 fats boost metabolism
  • Quinoa – helps burn fat

Also, if you really want to boost that lean and flat belly, check out this “30 Day Plank Challenge” as well.

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Of course there is no way to really spot reduce any part of your body but eating a good variety of the healthy ab friendly foods and exercising is a good way to be overall healthy, tone and have a healthy and happy summer.

Paula Jamieson

Certified Fitness Trainer & Fitness Nutritionist