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Your Guide To Eating Out Healthy

January 22, 2020

 

A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn’t careful.

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Here’s Your Guide to Eating Out Healthy…

Appetizers: Appetizers are a great way to start out a leisurely meal, but can also quickly derail your good intentions.

Don’t Order:

Anything fried. Fried foods are a favorite but will do damage that even the most intense workout won’t undo.
Creamy dips. These are filled with fat and usually come with something fried to dip in it.
Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order:

Green salad. Ask for very light dressing and no croutons.
Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
Lettuce wraps. These are delicious, protein-filled and low in carbs.
Beverages: Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order

Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no-win situation.
Sweet cocktails. Many restaurants are advertising sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

Water. Don’t laugh! Water is the best beverage of all.
Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
Red wine. Stick to one glass, and drink responsibly.
Entrees: This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then don’t order a plate of pasta.

Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.

Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.

Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.

Soup and salad. Stick with broth-based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call or email today—I look forward to hearing from you.

Forget Diets

Have you forgotten how terrible refined sugar is for your body? Despite being well-known as the most fattening ingredient, most of us still eat it everyday! Here’s reminder of why sugar ruins your health:

Sugar contributes to obesity
Sugar suppresses the immune system
Sugar causes hyperactivity and anxiety
Sugar consumption contributes to disease
Sugar interferes with absorption of minerals

We hope this guide helps you to better enjoy your next night out on the town for a meal! Check out the healthy recipe below for when you have some time at home.

Egg White Muffins with Kabocha and Brussels Sprouts Recipe

Had enough protein shakes for one day? How about filling up on these delicious Egg White Muffins? The inspiration for these muffins came from a fancy egg white frittata enjoyed at a swanky restaurant. This recipe gives you all the same gourmet flavor with the convenience of a handheld muffin. Enjoy for breakfast, lunch or snack time!

What makes these muffins so fancy? It has Kabocha squash and Brussels Sprouts giving stand-out flavor and texture to the egg whites. Be sure to dice your Kabocha very tiny and to shred the Brussels Sprouts quite thin. Also if you can’t find Kabocha squash then Butternut Squash works too.

Courtesy of RealHealthyRecipes.com

What you need

(Serves 12)

Non-stick, olive oil cooking spray
2 teaspoons olive oil
1 cup Kabocha squash, peeled, seeded and finely diced
1 cup Brussels Sprouts, finely shredded
dash of sea salt and black pepper
20 egg whites

Instructions

1. Preheat the oven to 350 degree F. Lightly spray 12 muffins tins with non-stick olive oil spray.
2. In a skillet place the olive oil over medium high heat. Add the squash and Brussels Sprouts and sauté until tender, about 5 minutes. Season with salt and pepper. Remove from heat and cool.
3. In a large bowl whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.
4. Bake in the preheated oven for 18-20 minutes, until the eggs have set. Keep in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis

One serving equals: 49 calories, 1g fat, 2g carbohydrate, 88mg sodium, 1g sugar, 1g fiber, and 8g protein.

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

How to Increase Your Arm Strength

January 3, 2020

Today, I’m going to teach you how to increase arm strength. 

I am excited to share with you this today!

Let me give you a couple of quick tips you can implement right now. 

Everyone loves nice arms and they’ll go in, they’ll do some curls, they’ll do certain things, and they’re trying to increase just how their arms look.

But today, I’m gonna share with you a couple of secrets that maybe you’re not doing that you could really quickly implement in your arm strength workout real quick.

Here we go!

I’m going to start off with the fact, just one quick tip is, when you’re doing a bicep curl, you’re not going to be able to curl an obscene amount of weight, or even if you did, it wouldn’t probably be that great pf for so you’d be using a lot of other muscles other than just your biceps. 

Chin Up

 

bicep and tricep, arm exercises, build bigger arm muscles, chin up exercises

People don’t think about it but a chin up, your secondary muscle that’s working, use your bicep. But if you keep your body in an erect position, up and down, you’re really going to engage your biceps a lot more and harder because you got to think like you’re curling or you’re pulling up whatever you weigh, 180, 200, 220 pounds. You’re engaging that bicep a lot more with a lot more resistance than just doing a bicep curl. What I do, and actually, we did that this week, as part of the accelerated PT program is we did a heavy chin-up or underhand grip pull down. 

Underhand Grip Pull Down

If you can’t do a chin-up, no big deal, you can do an assisted chin-up or doing an underhand grip pull down, so if you’re sitting down, underhand grip pulldown. 

You would also superset that with a bicep curl. You can either do any type of bicep curl, whether it’s a preacher curl, incline dumbbell curl, something where you’re really isolating the bicep, but you’re hitting it hard and heavy with a heavily loaded exercise, and then following it up with something more of isolation, where you can really just kind of isolate the bicep, and just make sure all the blood flow is going into the bicep. 

About tearing down muscle, the only way to attend to that muscle and put that much resistance against it is by doing something that you can do a lot of weight on.

Alright! So there’s one quick tip for the bicep.

I’m going to give you a quick tip for the tricep, and then like I said, I’m gonna give you two.

Floor Press

For your tricep, it’d be the same premise, doing a bench press, or something heavy, where you’re using the tricep as a secondary body part that’s working. Something you could put a heavy load on, and then going into a more of an isolation movement, a great power exercise for the tricep.

bicep and tricep, arm exercises, build bigger arm muscles, floor press exercise

So, there’s a close grip bench press that’s really good but there’s one better. I actually learned this one in high school, when Mike Metzer, a world-class bench presser back in the olden days, taught me how to do a floor press.

It’s the same grip if not a little bit wider than your bench, but you’re only coming down halfway. Floor, press obviously can be on the floor, you’re going to come down to your elbows 90 degrees, and then you’re locking it out. Okay? So coming down 90 degrees, locking out. 

Why is it a floor press even laying on a bench press?

All I did is I’m fortunate enough, I have a power rack so I just raised the floor. I brought the bars up to a point where if my elbows would be touching the floor. You can load it up, you can make it super heavy, you’re pretty much at 110 to 120% of your bench press. If you bench 225, you could probably put like 245 on there and still get a few reps. It’s a good way to increase your bench press as well. 

Tricep Kickbacks

You would follow floor press with isolation movements such as tricep kickbacks, or rope press downs, or reverse grip tricep press downs, a good isolation movement. 

An isolation movement means a single joint is moving a post to a compress joint movement where multiple joints are moving. 

Alright! Those are two quick tips, power movement superset with an isolation movement.

Tricep Pressdown

The second tip for your arm strength is a negative motion.

What’s the negative motion?

It is where you’re going to be doing resistance, you’d be doing a tricep press down.

bicep and tricep, arm exercises, build bigger arm muscles, tricep pressdown exercise

You’d want to be doing a little bit heavier than you can really do. You’re just going to hold it there and come back, super slow like three to five seconds, use some force, get it down there, and then you’re going to come up in a negative motion, three to five seconds. Nice and slow. You would do that for three to five repetitions. It’s like five is 25 seconds under tension where your muscles are really strained out.

Preacher Curl

bicep and tricep, arm exercises, build bigger arm muscles, preacher curl exercise

Now, you’d be using isolation movements, such as a preacher curl for the biceps, and you would curl it up. It’s a little heavier than you can do, and then you would come down nice and slow. A lot of times you’ll be stuck so you don’t want to use some extra body weight to get it up there but then you’d be coming down nice and slow with good control. This is where a great spotter would come in, and help you out. Same thing, three to five seconds, good negative motion, that’s what’s going to help you to increase that muscular strength of your arms. 

Hopefully, these are some great tips. Take this as it is something that you could add to your workout programs.

If you guys really don’t know what to do, and you’re really tired of spinning your wheels, just message me. This is something I’m very gifted at, is working with people just like you who are looking to try to make gains and are trying to figure out what’s going to work best for them. These are some quick tips to increase that arm strength.

How Can I Keep Motivated To Work Out After Work?

November 19, 2019

One of the most glaring reasons why a person will give up on their fitness goals is a lack of motivation. When they begin, the motivation is high, and it slowly starts to wane as self-discipline grows lax. Especially after a long day at work, you may be feeling tired and finished with the day, with fitness or an appointment with your personal trainer the furthest thing on your mind. I’ve witnessed it firsthand, and the secret to keeping motivation is all about how your approach your day from the start.

So how can you keep motivated to work out after work? A few ideas include:

  • Keep energy levels high – After work, your day will usually have drained you of much of your energy, leaving you wanting nothing more than a date with your couch. However, how you fuel your body during the day can have a huge impact on how you feel after work. A healthy simple lunch like the Mediterranean Arugula Salad has protein, fiber, and healthy carbohydrates to keep you feeling fueled all throughout the day.
  • Pack a simple snack – I know how hungry a person can become at 5 o’clock when lunch was at noon; motivation to work out can be pretty low if you’re hungry and ready to go home for dinner. About 45 minutes before your personal trainer appointment, have a healthy snack like a Quinoa Chocolate Chip Mini Muffin to get your hunger under control, and your energy going again.
  • Treat it like a meeting – Make your appointment with your personal trainer in advance, put it on the schedule, and treat it like it’s one of the most important business meetings you’ll have. This will help you to keep mentally prepared, and it will remind you just how important it is to keep on your training schedule.
  • Try a private small group session – Small group sessions really help with the accountability factor, as you have a whole class of folks counting on you to join in on the fun. Not to mention, the friendships you’ll make can keep you motivated to see everyone you go to small group fitness with.
  • Use rewards – Simply put, rewards work, and that’s why we use them. When you make it to every personal training session for a month, reward yourself with something great like new workout clothes, a special treat, or a spa day.

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Try These 7 Fitness Habits

October 23, 2019

It takes a certain lifestyle to attain a fit, lean body…so what do fit people do in their “healthy lifestyle”?

Take a peek with the following 7 Habits of Highly Fit People…

Highly Fit Person Habit #1: They Don’t Buy Junk

Fit people know that if they keep junk food in the house they will eat it sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

Highly Fit Person Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Highly Fit Person Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Highly Fit Person Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Highly Fit Person Habit #5: They Don’t Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Highly Fit Person Habit #6: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat.

Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Highly Fit Person Habit #7: They Are Supported

Fit people don’t leave their motivation to chance. They know that if their workout partner, boot camp instructor or personal trainer is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Call or email me today to get started on your own customized fitness plan.
I hope that these habits have inspired you to make a change for the fitter in your own life.

If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.

 

Easy Slim Down Tip

Do you want a smaller waist?

Try this easy slim down tip: Don’t eat carbohydrates after 4pm. Instead stick with lean protein and green veggies.

This will prevent late afternoon and evening snacking and will quickly result in a slimmer waist.

Low Carb Southwestern Pizza

Craving pizza? Here’s a quick pizza recipe that is sure to satisfy even the strongest of pizza cravings. But don’t worry, this pizza is low carb and guilt-free so you can work it into your weekly meal plan.

The simple technique used to reduce the carbs and the guilt of this pizza is to replace the traditional (flour-based) crust with a protein rich, egg-based crust. By cooking the egg crust in a skillet and then transferring it to the oven it’s possible to create a crust that results in strong-enough-to-hold slices that the whole family will love!

Courtesy of RealHealthyRecipes.com

What you need

Serves 6

8 eggs
2 Tablespoons half and half
sea salt and black pepper
2 teaspoons olive oil
½ cup chunky tomato salsa
½ cup shredded mozzarella
1 cup canned black beans, drained and rinsed
1 red bell pepper, thinly sliced
2 Tablespoons fresh cilantro, chopped

Instructions

1. Heat the oven to 450 degrees F. In a medium bowl whisk the eggs, half and half, sea salt and black pepper.

2. Over medium-high heat, generously grease a large oven-safe skillet with olive oil. Once the skillet is hot, pour in the egg mixture. Leave the eggs, untouched, for 3 minutes. Use a spatula to carefully lift one edge of the egg, then tilt the pan so that the remaining liquid egg on top runs under it. Do this in two places then allow the egg to sit for another 3 minutes.

3. Place the skillet in the oven for 3 minutes. The egg crust will puff slightly and soft eggs on the top will firm. Carefully remove the skillet from the oven (the handle will be hot) and spread with the salsa. Top with the beans, bell pepper and cheese. Return to the oven for 5 minutes, until the cheese has melted.

4. Remove the pizza from the oven, sprinkle with cilantro, slice and enjoy!

Nutrition

One serving equals 246 calories, 10g fat, 18g carbohydrate, 143mg sodium, 7g fiber, and 18g protein

Contact Everlasting Changes to start working with a certified nutritionist and personal training toward a fitter, healthier you! Go to our website for a free copy of  “Get Shredded In 4 Simple Steps” by nutritionist Jennifer Kasmer.

 

Overweight Kids | Parents are Responsible

September 20, 2019

1 in 3 kids is being considered overweight today.

70-80% of them go on to become overweight and obese adults. Children today are struggling with diagnoses of high blood pressure, high cholesterol, diabetes, and more. The childhood obesity epidemic is widespread, not just in America, but globally.

Parents need to accept responsibility for the role that they play in their child’s weight. Until responsibility is accepted, no change will exist and the problem will continue to get worse.

The parents have a responsibility with stocking their kitchens and pantries with the right food and explaining the importance of a balanced diet and what it consists of… which isn’t bagged and boxed.

Children are children…
they are still developing skills of focus, discipline and making the right choices. We need to help them by not giving them options to make poor decisions… because it’s in these moments that habits are formed.

For example, if a child has an option between a bag of Doritos with a cool looking cat on the front verse an apple… they will choose the Doritos every time. But if they only have an option between apples and grapes… they will still be forced to choose one.

Parent’s are responsible for not pushing their children to go outside and play, rather than play on tech and watch TV inside. The average amount of TV watched daily is 4 hours by children today. This is shocking when the majority of the day is spent at school for them. And it’s also very telling how little children are being placed in extracurricular activities outside of school.

It is our responsibility to protect our children in all ways so that they do not become overweight toddlers, overweight kids, overweight teenagers and finally overweight obese adults. Doctors are saying now that these overweight kids and children may not outlive their parents. Would you really want to be the parent that outlives their child due to something that could have been prevented?

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Starting Strength 5×5 Full Body Workout Build Muscle & Break Plateaus

September 7, 2019

The principal of the 5×5 workout strength program or stronglifts (sl) 5×5 training program is obvious, each workout includes 5 reps of each exercise in the set for 5 sets. We prefer to do these sets as supersets.

As for the 5×5 exercises done, the 5×5 method recommends working each body part at least twice a week. This means compound exercises should be mostly used with a few isolation exercises to fill in gaps.

These types of workout programs can be done for those looking for fat loss, increasing muscle gains, and building overall strength.

In order to create the best 5×5 workout routine or 5×5 lifting program, you want to use compound exercises as much as possible with isolations to hit muscles not fully worked.

Here’s some tips to prove useful when using the 5×5 routine:

Warm-Up

Warm-up exercises are recommended because of the heavyweight in this powerlifting routine. Lifting weight with warmed up muscles will allow you to lift more than you would with cold muscles. To warm-up your muscles, simply do a set with about half of the weight that you will do for the normal set.

Adding Weight

The key point to this workout is remembering to increase the weight used each week. Since the number of reps and sets don’t change, every week you should add at least 5 total pounds (2.5 lb. plate on each side) for each exercise. That is how you make progress, by forcing yourself to add weight each time in the gym.

You’ll notice a couple of weeks after forcing to add the 5 extra pounds that the previous weight will seem like baby-weight.

Switching Exercises

These exercises are not set in stone, other exercises can be substituted. Three reasons you might want to substitute different exercises in are:
you don’t have access to certain equipment,
some exercises may be too difficult at the moment (weighted pullups),
or you just completed a routine that included some of these exercises and want a change of pace.

The benefits of 5×5 training vary, so the people that would benefit vary. A 5×5 program is a simple routine that is aimed for building functional strength. Thus a great and probably the best benefactor of 5×5 training would be a beginner.

Beginners start off weak and should be focused on increasing their strength first of all, something that 5×5 does best. Add in the fact that the routine is simple and it makes it all the more attractive to a beginner.

However a beginner isn’t the only person that would benefit. Seasoned lifters will find success in this program because of the ability to switch their routine up.

It is common knowledge that muscles strive to adapt to the environment, and is the reason they grow when worked out. It is also known that doing the same routine for a long time will accustom your muscles to the exercises, decreasing their growth. This means an experienced lifter can have a welcomed change in routine by switching to 5×5. It is even a greater benefit when used during the bulking months, where more muscle outweighs a leaner body.

The people who would not benefit are those that are in a cutting phase. While muscle size and strength would still be gained when doing 5×5, it is not the optimal routine because the low reps focus solely on strength.

These workouts were customized by Charlotte’s Best of the Best Personal Trainer for the past 7 years. Brent Kasmer is a Certified Online Trainer, ISSA Advanced Master Personal Trainer, Sports and Conditionist, as well as Nutritionist.

He has a talent of completely transforming and reshaping clients’ entire bodies from fat to fit in a short period of time.

He takes pride in teaching those just starting out, intimidated by the gym to grow to love it, working out and mixing HIIT training with weight lifting to shorten their time at the gym!

Make sure to Subscribe Everlasting Change and Click the Bell on our YouTube Channel to be notified when the next fitness or nutrition video drops!

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How Your Morning Routine Can Help With Weight Loss

September 6, 2019

Your morning routine is very important as it can be a healthy or unhealthy way to start your day. Most of us develop habits that follow our introduction to a new day and some of them can be good while others are not so good. Some morning habits can actually help your ability to lose weight including the simple changes to diet and activities discussed in here. Explore our tips below to help plan a better morning routine for yourself and start everyday off right!

We recommend discussing your planned routine with your personal training and nutritional coach.

Don’t Oversleep

Sleeping too much can be a main source of adding belly fat. Try not to sleep beyond 10 hours while seven to eight is the recommended amount. Too much sleep will negatively impact your metabolism.

Drink Water When You Wake

Set a bottle of water by your bed and gulp it down when you wake up. Water speeds up your body’s metabolism and doing it first thing in the morning is a step towards achieving your weight loss goal and it will also help you to process your morning meal. It also helps to flush toxins from your body.

Let the Sunlight Shine

Many people like to sleep in darkness with curtains blocking out all remnants of light. Opening up the curtains and letting rays from the sun shine through will also help to jumpstart your metabolism. Basking in the sun for a mere 20 minutes every morning can give you energy and help to decrease your body mass index.

 

Go Easy on the Sugar

Drinking coffee in the morning is okay, but loading up on early morning sugars will hinder digestion and start you off with unnecessary calories. Go with black coffee and put down the pastries. You can also try a green or black tea instead of coffee as many teas are high in caffeine.

Eat Breakfast

While sugary choices are not recommended, breakfast remains the most important meal of the day. Skipping breakfast is going to work against your weight loss goals. There are nutritious options, such as oatmeal or a smoothie. Eating certain fruits is also a good way to start your day. When you wake, think nutritious for the first meal of the day.

Morning Exercise

It is easier said than done, but a quick morning workout or fitness class will kickstart your metabolism. A short jog or quick run on the treadmill or elliptical may also entice you to eat a healthier breakfast once your morning exercise is through. There are a lot of positives that come with morning exercise.

When extra motivation is need to start morning exercise, get it from a personal trainer. They are there to help from warm up to cool down, and help you meet your weight loss goals.

Cable Back Workout | Eliminate Back Fat

August 22, 2019

Treadmills and ellipticals will always be seen as the “Queens of the Gym”

and the Dumbbells and Barbells well,

have and always will be considered the “Kings”.

However, there is one piece of equipment that is often overlooked.

The Cable Machine.

The cable machine offers an amazing opportunity for all levels of people at the gym.

For those just starting out, it offers an opportunity to start learning the foundational movements of strength without risk of injury, needing a spot and aids in auto-correcting form.

For example, if you can’t yet do a pull-up, you can start with lat pulldowns until enough strength is gained to start.

For those more advanced, it offers gaining strength through a wider range of motion, switching up your routine and helping with maintaining symmetry throughout your body (aka not allowing more muscle to be gained on one side verse other).

For example, your right side cannot help the left with cables as it can with other machine type exercises.

And as a BONUS for both levels, wider gains in a shorter amount of time may be achieved because you are able to isolate those muscle groups and perform the exercises with better and more consistent form.

So, watch this video to view a full cable back workout, so that you can take those same moves to the gym and start your strength training journey that will lead you to massive results in a shorter period of time!

Or if a gym rat, to simply make some amazing gains by switching up your old tried and true routine that may have recently become stale!

 

Pulldown 2×20
Shuttle Run 2×45 secs
One Arm Cable Row or Single Arm Cable Row 2×20
Sit-Up 2×20
One Arm Pulldown or Single Arm Pulldown 2×20
Box Hop 2×10
Cable Row 2×20
Reverse Ab Crunch 2×20
Dumbbell Shoulder Press 2×20
Standing Barbell Upright Row or Straight Bar Upright Row 2×20
Standing Dumbbell Lateral Raise 2×20

Dominate the Gym & Your Nutrition to Transform Your Body & Your Life in Just 6 Wks!

So you can take responsibility for your own weight loss and stop blaming the programs you’ve tried in the past that failed you!

Be in control of your own transformation journey today!

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Over 1000+ online weight loss stories shared of over 25, 50 and even 75 lbs down in just 6 months!

This course teaches you the foundations in training and nutrition, as well as joins you with a HUGE online community to stay motivated!

This course takes you from gym and meal prep intimidated to crushing your workouts and meal prepping like a boss in 6 weeks or less and gives you lifetime access to always taking it another step further with your transformation!

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Full Week Workout Plan | Never Feel Intimidated At the Gym 590 SV / 87.7K SP

August 15, 2019

Click this link: https://www.everlastingchanges.clickfunnels.com/download-guides
for the best full week workout routine and best full body workouts and plans for weight loss, to burn fat and build lean muscle.

In the guide, it delivers you with an entire week weight training routine, a full week workout plan for beginners and 1 week full body plan and full week worth of total body workouts.

Each full week workout plan was customized for weight loss, fat loss and muscle gain.

Depending on the results you’re trying to accomplish, you can use this guide for a 5 day workout schedule, entire week or 5 day weight lifting routine, full week gym routine and 1 week full body plan.

All you have to do is watch this video, print the guide and take it to the gym with you to completely eliminate gym intimidation

These workouts were all made by Charlotte’s Best of the Best Personal Trainer for the past 7 years. Brent Kasmer is a Certified Online Trainer, ISSA Advanced Master Personal Trainer, Sports and Conditionist, as well as Nutritionist.

He has a talent of completely transforming and reshaping clients’ entire bodies from fat to fit in a short period of time. He’s even taken both male and female competitors from overweight and out of shape to 1st place on stage!

He takes pride in teaching those just starting out, intimidated by the gym to grow to love it, working out and mixing HIIT training with weight lifting to shorten their time at the gym!

Make sure to Subscribe and Click the Bell to receive our latest video on YouTube from Everlasting Changes, Your Weight Loss Academy!

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Best Weight Loss Strategies for Successful Results | Stop Yo-Yo’ing

August 7, 2019

Do you need to lose weight, but don’t know where to start?

Are you struggling with even knowing If you should start with your nutrition or diet, exercise, fitness or workouts?

Have you tried programs in the past, but failed to lose weight or had great weight loss at first but packed on the pounds when the program ended and the accountability was gone?

Have you worked with a personal trainer or fitness trainer in the past with great success, but lost the accountability when you stopped personal training?

If so, watch this video, so you can learn how to lose weight, find a beginner exercise plan, and fitness program and get a beginners meal plan for weight loss routine for continued motivation and success on your weight loss journey.

Click the link below to receive our ebook that includes the best fat loss and best diet plan to lose weight fast, and the best diet and meal plan for weight loss, best diet plan to lose weight fast, fat-burning workout routines, and shows you ways to stay accountable to yourself for long term success and motivation.

https://everlastingchanges.clickfunnels.com/longtermweightlossdownload

Using fitness, nutrition and accountability as your best weight loss strategies for successful results will show you positive long-term health and wellness, as well as healthy longevity.

Make sure to Subscribe and Click the Bell to receive our latest video from Everlasting Changes, Your Weight Loss Academy!

Best Home Scale in the World: https://amzn.to/2KkOjlN

TWEET THIS VIDEO: Wanna stop yo-yo dieting? Watch this video to learn the best weight-loss strategies to lose weight and keep it off!

Say hi on social:
Facebook: https://www.facebook.com/everlastingchanges
Twitter: https://twitter.com/EvrlstgChanges
Instagram: https://www.instagram.com/yourweightlossexperts

Brent Kasmer
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Brent Kasmer

1209 Kirkwich Ct

Charlotte, NC 28277 United States

(704) 286-1110
 

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