Category: Motivation

New Year’s Resolutions

New Year's Resolutions | Brent Kasmer

The time is here. New Year’s resolutions, do you know 90% of the population set a new year’s resolution goal? 
Do you realize that after the first week 23% already quit? And only 9% actually see their goal out by the end of the year? 
Do you realize that 81% of everybody watching this video, even if you watch this video, are going to fail? And your New Year’s resolutions?
How was your 2022? How was your 2021? Did you do anything different from 2021? To 2022? Are you going to make any other changes from 2022 to 2023?

What is Agility? Definition, Benefits, Key Factors & How to Improve It

What is agility? Can I improve it?

This is actually a pretty interesting question because there is not a year that goes by, a season that goes by that parents, kids, athletes don’t contact me and ask me, “Hey, are you able to help me get faster?” or “Are you able to help me get more agile? Which is two completely different things. And guess what, I’m going to explain them both to you.

It’s important to understand the differences because there are lots of variables that kind of go into this type of stuff. Agility is your ability to change directions quickly. And then speed is how fast you can go from point A to point B. All right.

There’s a lot of people that are fast. You’ll see people on the football field or soccer field or in many different athletic platforms where someone’s running, and they make a move, and you see someone go right by him. Usually, it’s on ESPN, it’s a highlight, and everybody laughs and makes fun of that person. And that’s the difference, they were coming at him full force, full speed. And then the offensive person was using agility to get around them. 

There are ways to get faster, more agile, stronger, powerful, all those types of things. But it’s kind of in unison. You don’t want to just specifically work on one thing the whole time. You don’t want to sit there and just work on your ability to change directions and that’s it. You don’t want to work on just your 40-yard dash out of the gate and trying to get fast. You don’t just work on your strength portion of it, and just get stronger, especially if you’re an athlete because if you’re a powerlifter, another scenario, those are all key factors.

Even off the field hitting cone drills and hitting different drills, it’s different to be physically agile versus cognitively agile also. People joke with me all the time, like, “Oh, man, you get the spidey senses.” Sometimes, you’ll bump something off the table, and you reach down and you grab it really fast because you already know that it is falling down, and you just need to get your hand underneath it to grab it because it’s gonna drop that fast. Until you go through all of those things, so many times and repetition and repetition and repetition, it’s how you perform at an elite level. You’re not going to just snap your fingers or wave the magic wand and get faster and more agile on the field when practicing off the field and not in real game situations. All of it is like spokes on a wheel, you need to all have them all firing to get better in unison. 

Agility is the ability to change directions fast – you’d be able to see a ball coming in the air change directions, and be able to adapt and react to that type of situation. Speed is going fast in one direction, and power is the ability to lift.

That’s how I like building my athletic programs. I’ll literally encompass all of that, obviously, not the fieldwork at the same time has been lifting, but I’ll incorporate all of it literally in the same exact program

You go from squatting, right to a vert jump, right to, speed step-ups, right to ballistic, jumping and rotating in the air off of one foot back and forth all across the room after you’re doing walking lunges. So, you’re building power shrank, heavyweights, with agility and work with the sprints. They’re all in unison to make your body and your muscle fibers in your central nervous system and your cognitive ability to be able to do all of those things at the same time. It’s huge. It’s important and all of it goes together.

Hopefully, you understand the difference between agility, cognitive, and physical. And speed, which is quickness, being able to be fast in one linear direction. Also, powerful that you need all of it. 

When is too young to start training? When to start training for these things? 

These are all huge questions that come up when clients, parents, athletes come to me and ask me these things. Everybody’s body physically matures at different levels but to get started, you don’t need to be maxing out, you just need to be starting to perform so that way you can get better.

Don’t hold yourself back from not training and not making yourself better and not being picked on the field for that specific sport. There’s not an age requirement. You don’t want to be crushing all of your growth plates, but to make sure that you are bettering yourself always. All right?

Well, that was a lot of good information. Hopefully, you guys enjoyed it and understand the differences between agility and speed, and also how to make yourself better at all of them.

When is the Worse and Best Time to Workout for Fastest Results?

What is the best time to workout? Or is there the worst time to workout for weight loss to get the fastest results? What do you think the answer is? There is the best time to workout. And the best time to get the best results, whether it’s muscle growth or fat loss when your core temperature is at its hottest. Because your body’s warmed up, it’s ready to go, you’re amped up, your oxygen levels are anyway through your body, your glycogen is completely restored and you’re ready to crush it. Therefore, the best time would be late afternoon into the evening time slot.

But there are key factors, also that I feel are more important than even that that gives you the best results. I can get one or two workouts in an evening for that peak performance but the consistent time schedule will actually make it better. And it increases your abilities to get the best out of that because your body starts to get used to getting up at that time, waking up early before work, waking up before everyone gets up, and taking care of it then. 

There are ways to increase, there are ways to actually give you that peak performance in the morning. What you’re going to do is obviously you need to seek a doctor and if you can’t have caffeine, then you need to find other means to get yourself woke up. 

A lot of times, I’ll have a shot of caffeine in the morning to get myself going. This way, my body’s revved up, ready to go, blood pumping, and everything’s moving. So, one – caffeine, two – I think that you’re warming up. This is not just your dynamic warm-up going into a workout that I’ve told you about in the past. To get that core temperature up and rolling, get a good jog, elliptical, Bowflex, rower, or something where your core temperature is at a peak or a height, or obviously elevated so that way, your body’s up, and its blood is flowing and you’re ready to go.

Another thing is another good supplement which is niacin, a vasodilator. It helps open your veins, that way your blood gets pushed in and out of where it needs to go pre-workout and during your workout also. 

Those are a few different ways to manufacture the same outcome as if you would have in the late afternoon. Because at the end of the day, I feel that 90% of the people out there have a more consistent schedule in the morning, when it’s literally just waking up and getting it done as opposed to hoping that everything lines up for you to be able to get it done in the evening time. There’s a lot of factors that can come along with extra work calls, sales calls, different things, crap hits the fan and all of a sudden you’re running all over God’s creation, and a child gets sick. Something happens that takes you off a course. 

In the morning, yes, some nights you might not go to bed perfect, some things might not align, but at the end of the day, you just hit that alarm clock, you can get up and get going. And I feel like your energy level throughout the rest of the day is much better, which means your metabolisms firing a lot harder if you do that first thing in the morning. Opposed to in the evening, when it gets you going again and then all of a sudden you’re trying to fall asleep because sleep is a big factor for weight loss, muscle gaining, and all those types of things as well. Sleep is as big a factor as getting the right food in and working out at that time of day. 

Did I confuse you? I don’t mean to confuse you, but one – I need to find a time that you can be the most consistent, most important – two – obviously, core temperature and your body’s ability to perform needs to be elevated so you need to find that happy medium. 

If you need to do it in the evening, God bless ya, that’s good. You can knock it out but you need to create that same type of outcome of core temperature, blood flow circulation, and getting that quick-burning carbon right before you go, typically, I would do an apple or banana. 

Not only is the workout the most important, but also what you do after the workout. Your body is hungry, it’s starving, and you have to make sure you get that protein shake in you immediately following your workout. All right, so that’s a quick added tip.

So the best time to workout statistically, performance-wise, body result-wise is in the afternoon and evening, but you can make it the same in the morning if you do those things that I said.

  1. Caffeine, or something to wake you up and get your body going because it helps with pain and, obviously, energy too. It blocks your sensories of pain, therefore, you’re able to push a little bit harder.
  2. Niacin to help circulate that blood and open your veins, it’s a vasodilator.
  3. Getting a good core temperature elevated, which actually, gives you that best peak performance to get the best results, which means weight loss, metabolism-boosting, muscle gain, and all of those key things.

Hopefully, you guys found this tremendously informative and you got some great nuggets for it. And like I said, I even throw in the bonus: drink your protein shake after your workout!

10 Best Barbell Back Strength Exercises

What’s up my fitness family! 

Today I’m gonna show you the 10 best back strength exercises using a barbell.

So, let’s jump right in!

1. Barbell Chest Supported Bent Over Rowchest supported bent over row for back exercise

I like this!

A lot of my clients are not young bucks anymore so we’re all dealing with injuries and ailments. This gives them the ability to work, but at the same time, not putting their lower lumbar at risk.

Lower lumbar is the lower part of the back, make sure that you don’t get hurt or tweak anything, and you’re able to stay in a stationary position bent over coming up and squeezing and really working those steps, alright?

The steps are right in the middle of your back and you’re squeezing up, squeezing it. I just want to show you guys these exercises, everything’s to whatever your ability is. Squeezing those rhomboids, your scapula, and back down. Good control both ways.

This is a great back strength exercise we’ve started with. This is fantastic for people that have any back injuries, it gives them the ability to work, and get those back stronger without injuring yourself any further.

2. Bent Over Scapula Shrug

bent over scapula shrug for back exercise using a barbell

This is a scapula shrug. So this will be a heavier weight, and you’re just going to relax. Let your shoulders relax in the long game, and then you’re going to shrug the barbell up. It’s the same thing working in that middle part of your back, working that scapula and your rhomboids, and then relaxing, okay?

Pulling the barbell up, shrugging it, and relaxing it back out. You can really see how it pulls in and tightens up that middle part of your back. A great way to hit it, you go hard and heavy with this back strength exercises.

So that would be your scapula shrug, alright?

3. Barbell Bent Over Row

barbell bent over row for back exercise

Now we’ll go into these barbell variations or your typical ones that most people know about.

So you have your barbell bent-over row, you just pinch forward. Whenever you’re doing these back strength exercises, you have to stay safe, you gotta keep your back tight. The thing that I do when I teach my clients is anytime you get tired, and you feel your stuff starting to relax, that’s when you just want to stand up at the bar or just drop the bar. You want to live to fight another day, you want to work out, you make yourself better, get stronger, make more muscle, but at the same time, you don’t want to get injured because that puts you 10 steps backward.

Pinch that back, nice and tight, keeping it straight, and bent over. This is coming right to your sternum, right between your bellybutton and your chest at this angle. This is a barbell pronated grip and you’re just pulling it upright to that spot I’ve been sharing with you and controlling all the way down. You got to stand nice and tall, then squat and set it down keeping your back nice and tight. 

4. Supine Bent Over Row

10 best back exercises using a barbell, supine bent over row

Supine is the underhand grip, the same thing as bent over supine row.

This one is coming more towards your belly button. You feel those elbows stay nice and tight to you and you drag them back, it’s coming into your belly button.

Just like that, alright?

In the back angle, pinch forward, sticking that block back and out, and pulling that belly button with that supine grip. 

5. Barbell Isometric Bent Over Row

The next one is an isometric hole. 

You bend over row, pop it up and hold it. Stick and hold it for five or ten seconds then give you that squeeze and then relax. This one you would do for typically like one to three repetitions.

The isometric holds, they’re brutal, but it’s a good way to change up your program though, and just to get something different. It’s a good finishing move.

6. Barbell Inverted Row

10 best back exercises using a barbell, barbell inverted row

The cool thing about this is you can change the height of these for any level of advanced or beginner, depending on the person.

So the higher it is, the lesser tense it is, easier. And then the further down or the further up you put your feet in, the more invested you are, the harder and more difficult this is.

But this is also another great way to build yourself into pull-ups as well.

This is the barbell inverted row – relaxing those arms, pulling your chest up towards the bar, and relaxing down.

All of these back strength exercises, working your back muscles, your rhomboids, your scapula, your lats, pulling yourself up, exhale as you pull up, and then inhale as you come down.

That’s a lot already!

My back’s getting work, I don’t have any weight on here.

7. Meadow Row

10 best back exercises using a barbell, meadow row

Now, we’re gonna be doing the landmine row. This is the meadow, one of my favorites.

You’re coming to the end of the bar, and what you’re doing is you’re lining up to the middle of your chest and looking into the bar. The bar is a wedge into either the corner of a room or a metal contraption within the gym or garage that can hold the bar at an angle so that way you can lift and pull, and it’s not gonna slip and slide and go everywhere.

Alright, so you’re gonna line up, your foot’s nice and straight on the end of the bar, your back foot is at an angle where the collar is or the first plate, and you’re going to grab the end of the bar with your elbow on your knee.

It hits just a lot better than a dumbbell row when you would normally do a rhomboid pull or cable pull. It’s a great variation, you will feel a difference if you add this into your program, I promise you. 

So grabbing at the end of the bard and ripping it up towards your shoulder. Not that you have a choice because that’s where it’s gonna go anyways, the bar’s tied into the wall, you’re just pulling it up, and it’s coming at your shoulder.

The same thing in a different angle, outside foot, lined up outside the bar, inside foot is at a 45-degree angle where the collar or where the first plate is on the bar. Grabbing the end, the end is lining up in the middle of your chest and you’re dragging it up straight towards your shoulder. It’s coming right across your chest, straight up to that shoulder.

If you trap caps, rhomboids, all of the above to the whole middle of your back, the top part of your back, great back strength exercises.

8. T-Bar Row

10 best back exercises using a barbell, t bar row

Then you have your traditional T-bar row. 

The same thing, it’s in the landmine position, the bar is in the corner of the room or against that metal area so that way you’re not slipping and sliding. You’re gonna stand about four to six inches behind the collar, you’re straight in the bar, you’re going to squat down, and pick up the bar. You do that to keep your back safe. So you’re back’s coming, you don’t want to leave your back and want to make sure you keep it nice and straight, good control, and tighten it up.

If you feel yourself arching at all when you bend over, either set it down or pick it right back up until you feel like you’re nice and tight again. Pinching your butt back, and you’re gonna pull the bar towards your chest area, elbows are going out hitting that rhomboid area of your back again.

Squat down, setting the bar down, keeping your back nice as long as you drop your butt down to the floor, and setting that bar down. 

That’s your T-Bar Row.

Wow, that was number eight already!

9. Single Arm T-Bar Row

10 best back exercises using a barbell, single arm t bar row

Now we’re gonna go to the single-arm t-bar row. Same thing, just like you would line up for a lot more pull.

For that metal row, you’re gonna wind up on the side of the bar, the back of the bar is against the wall, you’re lining up the side of the bar, you’re going to place your outside elbow on your knee, your inside leg goes back, and you’re grabbing right behind that collar again.

This is very similar to the dumbbell bent-over row or a single-arm cable row except for the angle of it. It’s all about different angles, different areas of the back, and pulling it up. You really feel this in your collar a lot, driving at your elbow straight down. 

The great thing with this in the landmine position is it forces you to do the right thing. 

A lot of beginners start off and they’re trying to do a dumbbell row and they’re curling it kind of, they’re doing a lot of things. This helps force that position so that way it’s done properly.

Learn the technique, let your central nervous system pick up on those cues. That way, when you’re doing those other back strength exercises, you feel more confident, and you’re “Oh, that’s how it’s supposed to hit it.” Alright?

So those are the three exercises with the landmine, having that barbell wedges in the corner.. 

10. Barbell Straight Arm Pullover

10 best back exercises using a barbell, barbell straight arm pullover

This is one of my favorites, the barbell pullover.

It’s a straight arm pullover, but we’re on a decline bench. Your feet are up on the decline, laying down, holding that bar up, going about a little outside of the shoulders, and I prefer unhooking my thumbs. I’m just going straight arms straight back, really crushing those lats and your serratus anterior. All of these finger muscles in your lats that connect your chest and your heart together, they look really pretty.

Stretching back, good stretch, and pulling over, only going to allow your chest but the reason I like it on the decline is just the amount of range of motion that you get when you’re doing this. It’s just much better than if you’re on a flat on a bench. 

So that’s your barbell pullover on the decline. 

Those are the 10 best back strength exercises using a barbell

Hopefully, you guys feel like this is some great information. 

I can’t wait to see some of the comments. I love reading all the comments that you guys post. It really helps me come up with not only good quality information to share with you guys, but it keeps me moving and finding out what you guys are looking for out there as well. 

I got a lot of experience and just love pouring it into you so that way you’re getting the best out of your workouts and staying safe and not being injured. 

So that’s key, positive progression.

Benefits of Strength Training – It’s so much more than weight loss

Hey FitFam, welcome back to my blog!

How many of you strength train?

If you don’t, you should!

The benefits of strength training, far exceed the benefits of cardio.

Besides, when done right you get the benefits of both, strength training and cardio.

It’s one of the most effective ways to get massive results without as much time, energy and work!

Since I often get asked about and what are the benefits of strength training…

I can assume that whether you strength train or not you may not know the benefits to strength training.

Most think it’s about weight loss.




Benefits of Strength Training – It’s so much more than weight loss


But, here’s a list of the Top 13 Benefits of Strength Training:

  1. Get in Shape & Look Better                              
  2. Increase Confidence                                     
  3. Improve Self Awareness                                          
  4. Gain Respect                                                            
  5. Better Blood Flow                                            
  6. Faster Decision-Making                                         
  7. Better & Deeper Sleep                                           
  8. Decrease Stress                                            
  9. Adapt, Move & React Faster                     
  10. Increase Stamina                                           
  11. Improve Bone Density                                  
  12. Increase Metabolism                                 
  13. Improve Balance                                         

Now that you know the benefits of strength training is more than weight loss it’s time to add it to your workouts.

And again, if you’re struggling to hit your fitness goals, I’m here to help.

For two hours a week, you can get massive results from your workout when it’s done right!

And I’ve invested 20 years in learning how to do that for you!

So if you’re struggling, reach out so you don’t have to do it alone!


Definitely look forward to hearing from you.

Until my next video, stay fit and motivated!


How Can I Keep Motivated To Work Out After Work?

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

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

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


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!


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.


How Your Morning Routine Can Help With Weight Loss

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.

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Unique Ways to Speed Up Weight Loss

Most people who are trying to lose weight know they need to eat right and exercise. Losing weight without those two essentialities is an extremely difficult endeavor. But there are some unique methods of weight loss that can help in the process.


Water with lemon

Drinking water with lemon should be an everyday habit of those who are trying to lose weight. Drinking a couple glasses of water with lemon before meals will help you eat less. This should start before your breakfast and continue prior to lunch and dinner.

Aroma before and after meals

It has been proven that some aromas will help curb your appetite. Try smelling some fresh apples right before you eat, and it may cut back on how much you will want to eat during that meal. And after dinner, light a vanilla scented candle. That particular aroma induces your brain with chemical reactions that will decrease your hunger.

Spicy lunches

Adding a little kick to your lunch will help speed up your metabolism. This can be done with the addition of some hot peppers or chilies. However, don’t make it an everyday practice or overdue it at once.

Take your time eating

The longer it takes you to eat your food, the easier it will be to drop weight. The act of chewing slowly has been proven to give you a quicker feeling of being full. Meals are not intended to be consumed quickly and should take around 20 minutes to finish.

Pour some wine

Studies have proven that drinking a glass of wine per day will increase the rate of weight loss. However, the key is not to overdo it. It was also proven that those who drank more than a couple of glasses of wine per day had more difficulty losing weight.

Keep the bedroom cool

When it is cold in your bedroom, your body is going to naturally produce more warmth. This will serve the function of burning off more calories because your body is working harder to keep you warm. So don’t be so quick to turn up that thermostat before bedtime.

Challenge yourself

Everyone is tempted by foods we probably should not be eating. If you fall victim to a nightly snack, set a challenge for yourself. Commit to running a half mile for every candy bar you eat or do 50 push-ups per scoop of ice cream. This may even deter you from reaching for that snack.

For some people, the biggest challenge of weight loss is getting started with a routine of healthy eating and exercise. While for others it may be difficult staying on track. Get assistance when you need it by working with a personal trainer. Alternatively for those who prefer the support of a group and sense of community, weekly fitness classes in Fort Mills might be the best place to jumpstart your weight loss mission.