Personal Trainer Match

Over the years we have had our share of both excellent and suspect Personal Trainers. From these experiences come the 7 things that they do to tick clients off.

1. Fail to keep appointments: perhaps this should be saved for number 7 as it is the most unbelievable; you know save the best for last. This is the case of the trainer that calls on the day of the appointment, sometimes within hours, and wants to let you know they will be unable to train because they got tied up. Still worse is the trainer that runs perpetually late. Picture yourself at the gym, warming up, and looking out for your trainer. At the appointed hour they are no where in sight so you begin to lightly workout. 10 minutes into the scheduled hour they come strolling in asking to be forgiven for running late. O.k., things happen. The question is do things happen 2 weeks out of 4. My advice? Get a new trainer.

2. Neglect to keep charts on their clients. How in the world is a trainer supposed to keep a mental note of all the particulars surrounding a clients health, contact information, goals, workout weights, injury areas, to name a few. Boggles my mind how many trainers simply write nothing down. They truly must have amazing memories.

3. Eating while training a client. Hey, I get hungry too and I also work a long day. It would be unimaginable for me to eat in front of a client unless we went out for a meal. Frankly it does not matter if it is a power bar, a peanut butter sandwich or a bag of trail mix. I pay you to work me out, eat on your own time.

4. Talking to other trainers, or familiar clients, while working me out. Here’s a novel thought: my health and safety for that one hour is in your hands, your complete attention is required. It does not matter to me if your best friend from grade school that you have not seen in 10 years just walked in. Your attention is on your client for one hour.

5. Children do not belong in the gym. Not the client’s kids or the trainer’s. Last thing I want is to hear or see is kids when I am trying to concentrate on touching a cone while balancing on half a foam roller with a 20 pound jacket on my body. Don’t get me wrong, I like children. I don’t like children at the gym.

6. Talking on cell phones, or texting, while working out a client. This one might have been a contender for the number one position. As if the invasion of cell phones in not pervasive enough it has now entered the gym. Picture this: client is doing a deep lunge exercise down a lane at the gym. Following behind offering no words of encouragement, but “spotting” her is trainer on cell phone. Unbelievable. Unbelievable that the trainer is on the phone and equally nuts that the client does not care. Important caveat: clients are guilty too. Recently I witnessed a client doing step ups on to a platform while speaking on the phone. It was her husband who “always calls me when we hear this song”. Could you just wretch?

7. Lack of creativity in workouts. Worse is the trainer who you know is making up the routine as we go along. Getting to the gym takes a certain amount of motivation for most clients. Help us out and add some variety to the exercise routine.

The last item is for the gym owners in the reading audience: stop being cheap and make sure the carpets are cleaned, the equipment is updated and in good working condition, the amenities in the locker room are clean and control your employees or contractors. At $50 to $75 per hourly session these are reasonable requests.

If you are shopping for a personal trainer, use this list to size up the trainer and the facility you are contemplating using. Know too that there a many, many simply excellent, diligent, qualified trainers that fit none of the faults mentioned above. In fact this article is a result of observations made while either warming up for, or working out with, my trainer who cannot be faulted for any of the issues sited.

R. Adam Shore
http://www.articlesbase.com/fitness-articles/the-7-things-that-personal-trainers-do-to-tick-clients-off-105577.html

Levels of Training Experience and Results

Some people feel that they can do a fitness program and healthy diet all on their own. If that’s the case, more power to anyone who can create a healthy eating plan, incorporate a weight training routine, and practice regular cardio on their own. You, however, are the extreme exceptions. For many people, the problem isn’t creating the program or even finding the discipline to commit to it. The problem is that they mistakenly design the wrong program for the results they’re after. These folks train regularly, yet see little or no results. Then they get frustrated and quit, thinking they have tried everything when it comes to losing fat or building muscle. They erroneously believe they must just not be disciplined enough – when, in reality, discipline has very little to do with it.

Others think they’re well informed because they’ve achieved great results on their own, when they’ve really just been blessed with good genes and require very little exercise. Most models, movie stars, and celebrities fall into this category, so any exercise and nutritional program designed by a personal trainer probably works like a charm for them. Imagine the results they would see if they used a highly knowledgeable personal trainer and certified nutritionist! And the results would last, rather than simply providing the short-term solutions they’ve become accustomed to.

Lastly, there are unhealthy people who don’t have time to exercise, or never exercise, because exercise hurts, they hate to sweat, or their self-esteem is in the toilet and they figure there’s no point in bothering. This sort of apathy toward preserving one’s health may seem like no one’s business but that individual’s, but it is really a very selfish attitude. Treating your body well – including regular exercise and healthy nutrition – is actually quite unselfish. Think about it – if you don’t take care of yourself now, sooner than later, others will have to take care of you. Since you’re too lazy, busy, or depressed to invest the time or energy in staying healthy now, you will inevitably make others suffer.

If companies and governments were wise, personal trainers would be mandatory, and health insurance would cover them. Seriously, if you only saw a trainer once a week – or even once a month – to check in and make sure you’re performing your exercises properly, that would be better than not seeing one at all.

Fame Doesn’t Equal Expertise – Particularly in the Health & Fitness Industry

Invest time in the research, and then invest your dollars in a qualified trainer who can help you achieve your personal goals. If you have a special need – a back injury, joint problems, limited range of motion – find someone who can address your issue specifically. Don’t jump on the latest celebrity trainer bandwagon, just because the person is a trainer to the stars.

Celebrity personal trainers, spokesmodels, movie stars, athletes, and other rich and famous people likely got where they are because they’re great at what they do. That does not mean you should follow their advice about health and nutrition. You probably wouldn’t ask a plumber how to change your car’s oil, would you? Likewise, celebrities may look good, but that doesn’t mean they – even celebrity trainers – know much about proper exercise and nutrition. Hire a health, fitness, and nutrition professional. They are the only people whose advice you should take on these subjects. Even medical doctors generally are not the best advocates for proper fitness and nutrition, because they are trained in specific fields and seldom are aware of how all the parts of the body work and move in cooperation.

Look around and notice how some of the famous people dish out health advice are not even in the best shape? Why would you take advice from someone who isn’t in peak physical condition? That’s like getting your hair cut by a stylist with a bad toupee or having a gap-toothed orthodontist install your braces. Not to mention that almost anyone can look great, but still feel terrible, because they gained their looks through an unhealthy process.

Research Pays Off When Searching for a Qualified Trainer

No one knows what they don’t know. As a result, many people fall into the trap of buying into the fads from stars like Britney Spears, Oprah, and Dr. Phil. Although a star might actually have a fabulous, incredibly knowledgeable trainer, a great deal can be misinterpreted between the exercise/diet specifics the trainer offers his celebrity client and the info that celebrity passes along to his or her adoring fans. It’s like that game of telephone you played as a kid – by the time the original information reaches you, it has become misinformation.

One star says they got great results by simply lifting weights and eating fewer calories. The next celebrity says they slimmed down by eating a low-fat diet high in protein. Another famous somebody swears by a daily swim, lots of veggies, and lot of good carbs. Arghhhhhh!!!! It all sounds confusing as hell. And, in a way, it is. How should you believe?

A program tailored to a size-2 supermodel will not work for a heavier stay-at-home mom who is just beginning an exercise regimen. The proper design of an exercise program depends on each individual’s biochemistry and physiology. When it comes to human kinetics, many underlying reasons could explain why one person begins a simple walking program and, voila, looks phenomenal, while another person runs, lifts weights, and tortures herself in the gym, only to step on the scale and find she’s gained another pound.

A good personal trainer will help you lose all the fat you want and add all the muscle you desire. Personal training is all about you and your desired results. Even if all your exercise and effort don’t drop a pound off you – if you see no noticeable changes – the exercise is still benefiting your body and your health, and it would be stupid to discontinue your program. Rather than quit, find someone to help you fine-tune your regimen so you can begin to see the results from all your hard work.

Don’t be conned into following someone’s advice just because they claim to be a celebrity personal trainer or charge an exorbitant rate. None of that guarantees their program will help you succeed. There are no healthy quick fixes. Begin a quality exercise program and eat properly, period. Don’t waste time, money, or energy becoming frustrated. Do the research so you can hire a professional to give you sensible advice that will help you look good and feel great.

Personal trainers motivate you – and their celebrity clients – to stay healthy, get in shape, and keep off the fat.

Scott White
http://www.articlesbase.com/fitness-articles/celebrity-personal-trainers-part-2-66553.html

Many people will tell you that you can enjoy the things that you want as long as you do it in moderation. While that may be true for somethings, it is not true where all foods are concerned. It has been said that the 4 leading causes of death in the United States are directly related to a person’s diet. As an Orange County Personal Trainer, I have compiled a convenient list of the 5 most deadly foods that you need to avoid.

1. Soda – Most people do not realize that a can of soda actually contains as much as ten total teaspoons of sugar, not to mention a grand total of 150 calories. If it is not caffeine free then it can have anywhere from 30 to 55 mg of caffeine as well as sulphites and artificial food colors. Many think that they are ok with drinking diet sodas but they can actually have more unhealthy artificial sweeteners. One of the main problems with people today is that they have become accustomed to drinking soda everyday so it is more or less a staple of their daily life. It has been shown that at least 56 to 85% of kids have at least one soda a day. A major part of the problem is that sodas have become a staple in many people’s diets. If you really think about it, sodas are actually a major problem area in almost everyone’s diet.

2. French Fries and Potato chips – When foods are fried or baked at high temperatures, they can form a carcinogen and neurotoxin which is otherwise known as acrylamide. It is known that acrylamide is the cause of literally thousands of cancers diagnosed every year in Americans alone. Studies have shown that the normal amount of acrylamide that is allowed by the EPA (Environmental Protection Agency) is exceeded by at least 300 times with some of the top name brand of chips as well as French fries

3. Dough nuts and other baked goods – Everyone loves a good dough nut but when you break it down, all you’ll find is refined flour and sugar, artificial flavors and usually partially hydrogenated oil. Which means it’s pretty much packed full of trans fat. Nothing good comes from these tasty treats.

4. Coffee Cake and Other Baked Goods – This type of baked goods include such things as cake mixes that you buy in a box as well as biscuit mixes and other baked goods. These are considered to be really bad as they contain high amounts of trans fat as well as other unwanted preservatives and additives. What many people do not realize is that commercial baked goods generally are higher in trans fats than any other foods because, not only are they made with these types of oils, they are also fried with them too.

4. Luncheon Meats/Hot Dogs – Any type of processed meats such as hot dogs, luncheon meat, sausage and even pepperoni contain what is known as carcinogenic precursor or sodium nitrite. This is considered a very dangerous ingredient that has been known to cause cancer.

5. Canned Soup – Many people do not realize the high content of sodium, artificial preservatives, and trans fats that are in a can of soup. Most people believe that soup is healthy for them and that they are making a good choice when they opt for soup over a sandwich. They will most likely consume more than one cup of soup in one sitting. Just 1 cup of canned soup can contain at least 1000 mg of salt, which is nearly half of the daily recommendation of salt levels for a person in one day.

The top ten foods that are known as the best for you to eat are whole grain bread, sweet potatoes, watermelon, spinach, broccoli, beans, cantaloupe, oranges and 1% milk. Most people are not aware that 1/3 of all cancer cases in the USA are caused from improper nutrition. Many people either eat too little fiber or too much fat and mainly not enough fruits and vegetables.

You want to be sure that you have an exercise program and a proper diet in place to ensure that you have the best of both worlds. By making good food choices and taking care of your body, you will ensure that you live a longer and healthier life.

Steve Hochman
http://www.articlesbase.com/health-articles/the-top-5-most-deadly-foods-you-are-eating-and-how-to-stop-them-from-killing-you-from-an-orange-county-personal-trainer-751650.html

As a Sydney personal trainer and boot camp instructor I hear a lot of the same questions over and over, especially about fat loss – and I find that almost all of the people who ask me these questions are making the same mistakes.

Are you having a hard time losing those last couple of kilos? Do those last little areas of excess fat seem intractable?

Here are a few of the most common mistakes I’ve seen people make about fat loss, along with the solutions to these mistakes.

1. Failing to train consistently. The object of training for fat loss is to increase your metabolism. The higher your metabolic rate, the more calories you’ll burn off naturally. Your metabolism will not increase as much as you would like if you fail to train regularly. Train at least three times per week.

2. Not keeping track of your caloric intake. In order to lose weight, you have to burn off more calories than you take in. There is no training which can compensate for an unhealthy diet. Keep an eye on how many calories you are taking in – otherwise, you’ll have no idea when you are working out enough to have an effect on your weight. Keep a log if necessary.

3. Drinking too much. Alcoholic beverages are full of empty calories. While you can have an occasional beer, it is important to understand exactly how many calories you are taking in this way – also, your body cannot burn fat while metabolizing alcohol! You should cut down or avoid alcohol altogether if you’re trying to lose fat.

1 glass of wine (average): 130 Calories

Regular beer: 150 Calories

Pre-Mixed Smirnoff Raw, (all flavors): 230 Calorie

4. Not varying your exercise routine. When you hit a plateau, it is often because you need to switch up your workouts. Change your routine every six workouts. Once you’ve done the same exercise 6 times in a row, you should either:

a) Change the exercise

b) Change the reps

c) Change the sets

d) Change the tempo (lifting speed)

5. Giving up. Weight loss is not something which can be done overnight. You need to be patient and determined if you want to be successful. You’ll start to notice a difference after a few weeks or so –let this be your motivation to keep going. Above all, stick with it!

6. Spot reduction. I often hear people say “I’m feeling fat around my thighs – time for squats!” This kind of spot reduction of fat does not work, plain and simple. Your body just doesn’t work that way.

If you avoid these six mistakes in your weight loss program, I can promise you that you’ll start to see better results in less time.

Train Hard!

Dan Clay.

Dan Clay
http://www.articlesbase.com/weight-loss-articles/sydney-personal-trainer-shares-6-fat-loss-mistakes-752029.html

As an Orange County Personal Trainer, I know that most people who are trying to lose weight are eating salads on a regular basis. However, what many people don’t know is that a salad can be horribly fattening and bad for you if you are not carefully. Of course making the salad the right way can really help you to cut calories and maximize your weight loss. So, here is a simple guide that is going to help you make sure that you make a healthy salad to aid with your weight loss.

Use Some Raw Spinach

The first thing that you’ll want to do when trying to build a healthy salad is to use some raw spinach. Instead of going with iceberg, decide to eat a spinach salad. You’ll find that it has far more vitamin K in it, which is important for building up your bones and it also includes quite a bit of lutein and zeaxanthin, which aids with eye health too.

Use Bright Veggies

You’ll also want to use bright veggies in the salad, since it is the bright veggies that have the most nutrients in them. Some of the best ones to add include carrots, tomatoes, broccoli, peas, peas, red peppers, and even artichoke hearts. Broccoli and carrots help to provide plenty of important beta carotene for you, and tomatoes are a great way to get plenty of Vitamin C.

Go with Some Freebies

If you are trying to lose weight, you’ll want your salad to make you feel full without having a lot of calories. So, add some great freebies to the salad. Go with low calorie choices that will fill you up, even if they don’t have a huge amount of nutrition in them. Some of the best ones to add include celery, cucumbers, zucchini, and even mushrooms. They have quite a bit of water content in them, which helps you to feel full faster.

Forget Creamy Dressings

While you may love the taste of creamy dressings, this will ruin the entire salad for you. In fact, most of these creamy dressings are full of fat and really add on the calories. So, if you don’t want to ruin the salad, make sure that you avoid adding these dressings to your salad and avoid other foods that have them, such as potato salad or potato salad.

Avoid Sprouts

Although sprouts may be great for you and they look great, you’ll find that many illnesses that are related to food have been linked to eating alfalfa sprouts as well as mung sprouts. So, you should probably just avoid the sprouts altogether.

Include Fiber

You’ll want to make sure that your salad includes plenty of fiber in it as well. Adding some chickpeas to the mix is a great idea and they provide you with 5 grams of fiber. Also, you can add some black beans to the mix, which will provide you with 8 grams of fiber.

Add Plenty of Protein

While all the greens are great, you’ll want to have some protein in your salad too. The protein in the salad will help you make sure that you stay full so you won’t have cravings later one. If you want to get plenty of protein, some of the best things to add include tuna, chicken, egg, tofu, or cottage cheese.

Forget the Calorie Packed Add-ons

There are usually many add-ons to be found at a salad bar. Although they may not look like much, you’ll find that these toppings are usually full of calories. Croutons, bacon bits, and chow mein noodles all have a lot of calories in them. However, if you want to add a topping to your salad, add some sunflower seeds. They provide you with a lot of important vitamin E. Raisins are an acceptable choice as well as long as you don’t go overboard with them.

Steve Hochman
http://www.articlesbase.com/health-articles/your-guide-to-building-a-healthy-salad-from-an-orange-county-personal-trainer-751674.html

If you have ever attempted to lose weight for aesthetic reasons of as part of a healthier lifestyle, then you are aware of how difficult it can be to accomplish and keep the weight off. As an Orange County Personal Trainer, I am here to encourage you to realize that many people have struggled with weight issues before you, and that you are not alone. There are a few key issues that you should keep in mind when attempting a weight loss program and these can help maximize your ability to lose weight and keep it off.

1. Eat breakfast!

Many people underestimate the importance of a nutritious breakfast to jump start your day. This habit will not only give you renewed energy in the morning, but will increase your metabolism early in the morning so you can get a jump start on your weight loss goals for that day. Since metabolism is higher in the morning naturally, you can eat and you will be more likely to burn it off quickly. Not only will you burn what you eat in the morning faster, but you will retain energy levels throughout the day and this will help protect you from intense cravings for un-healthy foods when lunch time rolls around.

2. Keep a food log.

If I were to ask you how you gained so much weight, would you be at a loss for words? Chances are you do not know how exactly you gained the unwanted weight you have right now because it accumulated over a period of time. In order to effectively address any problem, you must first understand it. The key to understanding your weight problem is by keeping a log of what you eat and how you feel before and after eating. When you do this, you will be able to see trends in the reasons and time you eat, and even your feelings and how they affect your eating habits. When you understand your surplus food intake, you can more effectively address it and make the changes required to lose weight.

3. Plan ahead.

One of the key attributes of an effective weight loss program is good planning. This means you know precisely what you will eat and your calorie goals for the day ahead of time. This will allow you to approach each meal intelligently and protect you from impulsive eating which can ruin your weight loss goals.

4. Remove highly desired Trigger foods.

Trigger foods are foods that are typically sweet, salty, or oily that you crave and tend to eat a lot of. You need an effective way to prevent binging on these foods in order to maintain your steady weight loss goals. One way is to remove them from your household, or if you must eat them, portion them and put them in a place where you will only have access to a given portion at a given time.

5. Create and apply a workout routine which includes both cardio and weight training.

Do not underestimate the effectiveness a properly applied strength and fitness regimen offers your weight loss goals. By building a regime you can stick to by scheduling it early in the morning and making it a habit, you will be making leaps and strides toward burning more fat and increasing your metabolism.

6. Stay focused.

Remember that only you control your body and what you put in it. No matter where you are now, with some discipline and steadiness, you will reap rewards you can see and measure. Never get discouraged, because your mind controls your body, so a sound mind leads to a sound body.

7. Adjust your social network.

You should be able to tell whom from amongst your acquaintance are positive and encourage you towards yours goals and those whom are negative whom wish to see you fail. Surrounding yourself by the people who will support and help you with kind words and sincere advice is a must.

8. Do not let the scale dictate your success.

When you want to make progress checks, do not rely only on the scale. Sometimes, especially with a properly applied strength training regimen, you will become healthier and leaner and fat will be replaced by muscle. So a scale is not always the most accurate measure of success. Try to limit your weigh-ins to once a week so you give your body time to make a measurable change.

9. Every bit of extra activity counts.

If you can add extra steps throughout your day by taking the stairs as opposed to the elevator, and parking at the far end of the lot and walking, you can make a measurable difference in the calories you burn and will steadily increase your cardiovascular health.

10. Never shop hungry.

Going grocery shopping while hungry is a surefire way to sabotage your efforts. Always plan precisely what you intend to buy before hand to help protect you from impulsive purchase of the foods you crave.

Steve Hochman
http://www.articlesbase.com/health-articles/top-ten-fat-melting-tips-for-effective-weight-loss-from-an-orange-county-personal-trainer-744945.html

While there are many different approaches to fat burning, not all of them are equal. I know because I am an Orange County Personal Trainer. Some machines develop muscle strength while others give you a good cardio workout. The key to fat burning is to make the heart pump harder and burn as many calories as you can. This means that you must use every possible muscle in the body in order to get the job done. You can join aerobics, do jumping jacks, or any number of things but theres a new way that is not only good as a fat burner its also a whole lot of fun! Keeping the exercise fun, keeps you exercising. Try using the fitness ball, also known as the stability ball. There is a good reason for the second name. It will test your stability both physically and mentally if you let it. You can also target specific areas, just like aerobics, as you get the cardio workout.

Abdominal Roll

Of course the name gives away the target area, its the abs. This exercise gets you closer to a six-pack thats attractive on both men and women. Its a form of the crunch. Lie on your back and put the ball between your thighs, keep it in place with the knees. Touch the top of the ball with the fingertips and then roll your shoulders off the floor. Hold the position and slowly roll back down, one vertebra at a time.

Another similar exercise that is a great deal of fun but also difficult to do is a total crunch with the stability ball. Lay straight out with the ball between your hands above your head and your legs in a V. Lift the ball at the same time you lift your feet and head, and pass the ball to your feet. Then lower your head, arms and body. Lift the ball up with the feet at the same time you raise your head and arms and pass it back to the hands. Its a tough work out!

Seated Wall Roll

This one targets the glutes, the hamstrings and the quadriceps. You need a wall for this one and a clear area. Place the ball between your back and the wall as you lean against the wall. Keep your feet shoulder width apart and lined up with the hips. Begin a squat as you roll the ball down the wall. Once you hit the chair position raise slowly and roll the ball back up the wall.

Opposite Limb Extension

This ones another good one for buns of steel. It targets not just the glutes but also the lower back, the hamstrings and tests your balance. Lay on your stomach on the fitness ball and with your arms and legs extended and toes and fingertips touching the floor. Keep your body straight and your head in line with your body, face the floor. Begin by lifting your right arm and alternate leg, the left one, at the same time. Hold for a count of three on four put them back down and do the left arm, right leg combination in the same manner. Begin with 4 repetitions minimum, but if you can do more, do 8. Work your way up until you double that number.

Balanced Push Up (Hands on the Ball)

Heres where you notice how hard the fitness ball is, but its also what makes it so much fun! You focus on staying on the ball and forget about how tough the exercise is on your muscles. When you stabilize yourself on the ball, you use the abdominal muscles and the back muscles, whether you realize it or not. This is another six-pack exercise, which also works the shoulders and triceps.

Steve Hochman
http://www.articlesbase.com/health-articles/5-fitness-ball-exercises-that-work-from-an-orange-county-personal-trainer-744939.html

As a personal trainer in Singapore, I get asked a lot about diet, nutrition and supplements for losing fat and gaining muscles.

One common mistake that people in Singapore and around Asia especially make when it comes to fat loss and muscle gain is a lack of meat! Simply not enough.

The Singapore and Asian diet has too little of it. A bowl of fish soup has a few pathetic slices of fish. A plate of roast pork rice has a few slices of roast pork… TINY.

When I mention meat, I mean quite a large amount of meat. At least a kilo per day for men (more is better as long as your digestive system is good!) and 500g per day for women.

“But I heard meat gives you all kinds of health issues”… like – kidney problems, gout, hypertension (high blood pressure) etc…

NO

The problem is not the meat, its the so called “meat” that many men and women end up eating.

Let me explain.

Meat is like a Mozart composition. If you heard a Mozart piece played by me who is an average (or worse) piano player…you would certainly think that Mozart was an average (or even below average) composer!

But it’s not his fault, its mine!

Similarly, people who get problems from meat have bad habits in general and eat BAD meat. This, I do not even consider meat at all!

Smoked meats, preserved meats, sausages, hams and other varieties of “meat” are not meat! They are random animal parts mixed with massive amounts of bad artificial flavoring and preservatives that are cancer causing.

Real meat causes no problems. In fact it’s so good for you that its been known for men in hard labor like soldiers or explorers to eat 4-5kg of meat per day!

The human body has the teeth, the enzymes, the absorption systems to handle meat intake!

Meat boosts your testosterone levels, it improves your liver’s ability to detoxify your body, it improves your immune system, it helps build muscle, it helps you burn fat!

The only thing you should also do is match meat eating with vegetable eating. Meat is acidic while veggies are alkaline.

If these two components (acid and alkaline) are not balanced in your diet, your body will leach chemicals from your muscles and bone structures to restore a correct balance. This weakens you and is certainly something you should be aware of.

So, don’t blame Mozart for my piano playing and don’t blame good quality meats for the ills of those who eat poor quality “meat”! (And don’t forget your veggies either!)

Jonathan Wong
http://www.articlesbase.com/health-articles/personal-trainer-in-singapore-says-quotmeat-is-like-mozartquot-723480.html

Expert after expert all agree that the best way to eat healthy is to make sure that you are eating fresh fruits and vegetables, whole grains and protein. As an Orange County Personal Trainer, I agree with the experts. Make sure that you are eating a variety of foods, that you are eating in moderation and that you maintain balance within in your life. Which means that you are not indulging or depriving yourself. Have the piece of cake for dessert on occasion, but don’t eat the whole cake.

More and more people are trying to follow the advice of experts to improve their health and the health of their families. Lets face it though, we live in a fast paced society where the demands that are placed on us are increasing and the hours in a day are not. In effort to make sure that we are at least eating we are picking food options that present themselves as being healthy options, or we go out to eat and try to pick healthy foods off the menu.

As you look at your midsection or stand on the scale you may be noticing the numbers going in the opposite direction of where you would like to see them. To help make eating at home and eating out a little easier, here are 8 different ways for you to make healthier eating choices.

Eating at Home

Tip 1: Downsize Serving Dishes

This is what is called playing mind games with yourself. If you use a smaller plate for meals it will help you think that you are not depriving yourself of food. Smaller bowls and plates and larger glasses help you serve and eat less.

Tip 2: Salads

Start lunch and dinner with a salad. Veggies are high in water, which means they help you feel full without packing on calories. Plus it takes you longer to chew veggies, which again plays a little mind game with your self, chewing longer makes your brain think that you have been eating longer, so that you start to feel fuller sooner.

Tip 3: Eat breakfast

Make sure that you are eating breakfast, and you should be eating two eggs each morning to help decrease calorie consumption through out the day. To spice it up so that you dont feel like you are eating the same thing everyday, scramble the eggs with a cup of black beans and salsa.

Tip 4: Make a schedule and stick with it

Whether it is a weekday or weekend make sure that you are eating your meals at the same time each day. When you skip meals or eat later then you are used to you are increasing the likelihood of overeating because you are going to be more hungry by the time you do get to eat.

Eating Out

Tip 5: Soup First

Much like eating the salad at home first, eating soup will help you feel fuller without packing on calories. Make sure that you chose the veggie based soup and not the cream based soup. The fiber that is in the veggies will soak up the broth which will then expand in your stomach.

Tip 6: Delay the Cocktails

While there is nothing like a perfect class of wine to go with a wonderful dinner, especially one that you didnt have to cook. If you wait to order your dinner drink with your meal you will decrease the number of calories you consume. If you need a drink before dinner opt for water, club soda or diet soda before and during meals.

Tip 7: Protein

Take a look at the menu and opt for the leaner proteins such as seafood, lean cuts of beef and chicken. You also want to make sure they are baked or grilled and not fried. Protein has more staying power then any other food you are going to consume.

Tip 8: Have Dessert

Yes, thats right! Have dessert, but instead of everyone at the table ordering their own, share! Let everyone share a dessert and eat only a few bites, not the entire dessert. Really, you only enjoy the first couple of bites anyway.

There you have it, 8 very easy ways for a person to make healthier choices when they are eating at home and when they are out to dinner. You dont have to deprive yourself of the foods you want, just eat them in moderation and dont over indulge.

Steve Hochman
http://www.articlesbase.com/health-articles/8-ways-to-eat-healthier-from-an-orange-county-personal-trainer-744963.html

Expert after expert all agree that the best way to eat healthy is to make sure that you are eating fresh fruits and vegetables, whole grains and protein. As an Orange County Personal Trainer, I agree with the experts. Make sure that you are eating a variety of foods, that you are eating in moderation and that you maintain balance within in your life. Which means that you are not indulging or depriving yourself. Have the piece of cake for dessert on occasion, but don’t eat the whole cake.

More and more people are trying to follow the advice of experts to improve their health and the health of their families. Lets face it though, we live in a fast paced society where the demands that are placed on us are increasing and the hours in a day are not. In effort to make sure that we are at least eating we are picking food options that present themselves as being healthy options, or we go out to eat and try to pick healthy foods off the menu.

As you look at your midsection or stand on the scale you may be noticing the numbers going in the opposite direction of where you would like to see them. To help make eating at home and eating out a little easier, here are 8 different ways for you to make healthier eating choices.

Eating at Home

Tip 1: Downsize Serving Dishes

This is what is called playing mind games with yourself. If you use a smaller plate for meals it will help you think that you are not depriving yourself of food. Smaller bowls and plates and larger glasses help you serve and eat less.

Tip 2: Salads

Start lunch and dinner with a salad. Veggies are high in water, which means they help you feel full without packing on calories. Plus it takes you longer to chew veggies, which again plays a little mind game with your self, chewing longer makes your brain think that you have been eating longer, so that you start to feel fuller sooner.

Tip 3: Eat breakfast

Make sure that you are eating breakfast, and you should be eating two eggs each morning to help decrease calorie consumption through out the day. To spice it up so that you dont feel like you are eating the same thing everyday, scramble the eggs with a cup of black beans and salsa.

Tip 4: Make a schedule and stick with it

Whether it is a weekday or weekend make sure that you are eating your meals at the same time each day. When you skip meals or eat later then you are used to you are increasing the likelihood of overeating because you are going to be more hungry by the time you do get to eat.

Eating Out

Tip 5: Soup First

Much like eating the salad at home first, eating soup will help you feel fuller without packing on calories. Make sure that you chose the veggie based soup and not the cream based soup. The fiber that is in the veggies will soak up the broth which will then expand in your stomach.

Tip 6: Delay the Cocktails

While there is nothing like a perfect class of wine to go with a wonderful dinner, especially one that you didnt have to cook. If you wait to order your dinner drink with your meal you will decrease the number of calories you consume. If you need a drink before dinner opt for water, club soda or diet soda before and during meals.

Tip 7: Protein

Take a look at the menu and opt for the leaner proteins such as seafood, lean cuts of beef and chicken. You also want to make sure they are baked or grilled and not fried. Protein has more staying power then any other food you are going to consume.

Tip 8: Have Dessert

Yes, thats right! Have dessert, but instead of everyone at the table ordering their own, share! Let everyone share a dessert and eat only a few bites, not the entire dessert. Really, you only enjoy the first couple of bites anyway.

There you have it, 8 very easy ways for a person to make healthier choices when they are eating at home and when they are out to dinner. You dont have to deprive yourself of the foods you want, just eat them in moderation and dont over indulge.

Steve Hochman
http://www.articlesbase.com/health-articles/8-ways-to-eat-healthier-from-an-orange-county-personal-trainer-744963.html