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Tuesday, November 19, 2019

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.

Wednesday, October 23, 2019

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 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.


Friday, September 20, 2019

Overweight Kids | Parents are Responsible

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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Saturday, September 7, 2019

Starting Strength 5x5 Full Body Workout Build Muscle & Break Plateaus



The principal of the 5x5 workout strength program or stronglifts (sl) 5x5 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 5x5 exercises done, the 5x5 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 5x5 workout routine or 5x5 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 5x5 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 5x5 training vary, so the people that would benefit vary. A 5x5 program is a simple routine that is aimed for building functional strength. Thus a great and probably the best benefactor of 5x5 training would be a beginner.

Beginners start off weak and should be focused on increasing their strength first of all, something that 5x5 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 5x5. 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 5x5, 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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Friday, September 6, 2019

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.

Thursday, August 22, 2019

Cable Back Workout | Eliminate Back Fat



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 2x20
Shuttle Run 2x45 secs
One Arm Cable Row or Single Arm Cable Row 2x20
Sit-Up 2x20

One Arm Pulldown or Single Arm Pulldown 2x20
Box Hop 2x10
Cable Row 2x20
Reverse Ab Crunch 2x20

Dumbbell Shoulder Press 2x20
Standing Barbell Upright Row or Straight Bar Upright Row 2x20
Standing Dumbbell Lateral Raise 2x20

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

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Thursday, August 15, 2019

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



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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Wednesday, August 7, 2019

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

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.

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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!

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Wednesday, July 10, 2019

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.

Wednesday, June 26, 2019

A Diet That Will Get Rid of Cellulite

Unwanted fat on your thighs can be a confidence-killer. Many women struggle with losing cellulite, but the good news is that there are several ways to address this issue. In this article, an Everlasting Changes nutritional coach will explain how diet can help you get rid of cellulite.

Starting a diet is the first step towards losing cellulite. The ketogenic diet is a good choice as is the boiled egg diet. The premise behind these diets is to maintain an intake of low carbs. But there are also some tricks that will help with that process.

Flushing out the toxins from your body will speed up your metabolism. This is essential to dropping cellulite. You also do not need to take any diet supplements to accomplish this task. There are natural ways to flush all the toxins out of your body.

The best way to remove toxins is to drink water. And when you are done, drink some more. Approximately eight 16-ounce glasses of water per day should be sufficient. Sticking to this plan will also curb your appetite. More water and less carbs is a formula for eradicating cellulite. Our fitness trainers remind us that water intake should be increased to replace water lost during vigorous exercise and heat.

The next step of the process has to do with antioxidants, which is another way of removing toxins. Drinking green tea is a primary way of flushing toxins from your body. Three cups of green tea per day should be enough to do the trick. 

Water with lemon can work at an even quicker pace. It is also important to note that lemon peels have more vitamins than the inside. Adding the peels with boiled water is a potent concoction that can fast track the process of flushing out toxins.

Ginger is another asset when trying to lose weight and cellulite. Ginger actually aids in creating body warmth, which also increases metabolism. You can make your own ginger drink by combining a piece of ginger (2-3 inches in length) with a couple cups of water. Boil the combination and then drink when it cools down a bit two times per day.

And don’t hesitate to add some juices to your daily diet. Make sure these juices are freshly squeezed. The glucose in the fruit will maintain your sugar level, which will allow you to remain active throughout the day.

All these dietary tips for losing cellulite should be coupled with an exercise plan for best results. Exercise alone will not be enough to get rid of cellulite in many cases. When you are ready to fight cellulite, start will a call to Everlasting Changes. A private fitness training session will teach you exercises that focus on problem areas and help you meet your ultimate goal.

Monday, May 27, 2019

Grains to Eat and Grains to Avoid When Trying to Lose Weight

There are a lot of different diets and workout plans that dictate what you should and should not eat. Grains are often included in those diets, although there is the perception that all grains are simply a form of carbs and should be avoided. That is not necessarily true. There are grains that are okay to eat and there are some you should avoid.

First, it is important to understand how grains function. They contain both fiber and carbs, although the ratio is something that is very important to consider. A breakfast cereal may have a small amount of fiber along with high carbs and make the claim it is whole-grain. Something essentially gets lost in translation.

The truth is fiber will give you a quicker feeling of being full and also help to suppress your appetite. That is because fiber is pretty much indigestible. So foods that contain lots of fiber will serve the function of helping to lose weight. The trick is knowing which grains are high in fiber and help with the weight loss process.

Types of Grains

Whole Grains are considered the best grain when trying to lose weight. They have lots of vitamins and nutrients and that has to do with the inclusion of bran, seed, germ and endosperm. Meanwhile, refined grains remove the germ and bran. The end result is a texture that is softer and finer. There is a process of refining the grain through which many of the nutrients are lost. Whole grains are in a more natural state.

Healthy Grains to Eat

Whole grains are the best choice when trying to lose weight and you should choose ones that have a lower Glycemic Index. This indicates that is packed with more vitamins and minerals. Below are some healthy whole grains to eat:

•    Brown rice -Loaded with vitamins and is low density.
•    Whole Oats – high in antioxidants and absorbs water, making you feel fuller
•    Quinoa – Rich with Vitamin B and also good for those intolerant to gluten
•    Whole rye – This has almost than half of the daily recommended iron intake
•    Whole-grain barley – Also helps lower cholesterol
•    Buckwheat – Grain with the highest protein content
•    Lentils – High in iron, calcium, protein and lots of other nutrients
•    Corn – Low calorie, rich source of magnesium and antioxidants

Grains to Avoid When Losing Weight

It is important to avoid refined grains as they are high in carbs and low in fiber. The nutritional value is low and the calorie count is high. Here are three grains that are not conducive for losing weight and may actually help you pack on pounds.

•    White rice
•    Wheat
•    Couscous

Consult with a nutritionist for more on healthy diets to promote weight loss.

Monday, April 29, 2019

How to Get That Body You’ve Always Wanted


Most of us have looked at a before and after picture of someone who achieved success on some kind of diet and fitness program. There is no reason that cannot happen to you. Transforming your body won't happen immediately, as it takes time, work, consistency and discipline. But, setting reasonable goals for a healthier you inside and out can get you the body you have always wanted. Here are some helpful hints to move you along the process of achieving the look you truly want for yourself.

Exercise

This is an obvious key to the process, but there are a lot of people who do not know where to begin. If it is possible, hiring a personal trainer will steer you in the right direction. But not all of us have the spare change to hire our own trainer. One of the starting points for many personal trainers is to focus on improving core strength, flexibility and balance. This can be done with bodyweight exercises. These are a great complement to consistent cardio workouts, which don’t have to be the same. You can switch up from the stationary bike and choose the elliptical machine, treadmill or even the rowing machine.

Join Some Classes

Getting involved with some cardio or conditioning fitness classes Fort Mill adds a different dynamic. Some trainers offer group sessions while most gyms have a variety of cardio classes to choose from. This could be any kind of conditioning class that utilizes bicycle, punching bags, kettle bells, jump rope or elliptical machines. There can also be an encouraging team dynamic in these classes.

Track Your Diet

Eating right involves a lot of work. To ensure you are on the right path, start with nutritional planning with an expert. Then, take advantage of one of the many fitness apps that are available to help keeps thing organized. This will help you plan your daily meals making easier to decide when and what to eat. Staying diligent with your daily diet is essential to transforming your body. This may take a little extra planning, but it will be well worth it in the end.

State of Mind

Preparing your mind for this kind of change and this type of workout regimen is just as important as the physical aspect. Remember that this is your body and you need to focus on it. That means having confidence when you go to the gym because you are there for yourself and no one else. However, those people that maybe lacking the confidence for an open gym workout still have the option of private training. Small gains are also important. Celebrate your weekly achievements and let that build your confidence. Changing your body is not going to happen overnight so it is important to stay consistent, confident and keep the end goal in mind.


In Fort Mill, there is one places to turn to for a full fitness experience. Everlasting Changes offers private training, small group classes, and large group classes to give everyone an experience they can enjoy. Visit the website to learn more about meal planning, trainers, and classes.

Wednesday, March 27, 2019

The Ketogenic Diet Drink List

Ketogenic diets have an immensity of benefits and to experience all those benefits, there is a need to watch what you drink. The diet is based on consuming high amounts of fat and low amounts of carbs. The process that goes on during this diet is called ketosis and to maximize that to its fullest, there is a need to consume what is referred to as ketogenic drinks. To help you along that ketogenic journey, here is a look at what to drink and what not to drink

Water

This one is kind of self-explanatory. Water plays a key role in ketosis as it regulates body temperature and also does an excellent job of hydrating you at all times. And if water becomes too plain for your taste buds, try adding some herbs to up the flavor profile.

Coffee

There is nothing wrong with having a morning coffee while on a ketogenic diet. Just remember to avoid adding sugar. The addition of sugar will have an impact on the process of ketosis in your body. The safest bet is to drink it black. Some alternatives to coffee are different teas, which include the green, black and herbal varieties,


Alcoholic Beverages

Many veto veterans will advise you to refrain from drinking any type of alcohol. However, if you want to indulge yourself with a drink, there are options outside of going cold turkey. Hard liquor is a popular choice and there are also light beers that are acceptable along with unsweetened wines.  Choose a stiff drink that is free of sugar and do not overindulge on your drink of choice.

Smoothies, Sodas and Energy Drinks

Smoothies and sodas do not sound like a ketogenic option, although there are exceptions. There is nothing wrong with drinking a smoothie that is made from fruits or vegetables, presuming it is low in carbs. Two popular options for keto smoothies are berries and spinach. They work well mixed with avocado fat, yogurt that is high in fat, or egg yolks.


When it comes to sodas, diet soda and club soda are both acceptable. The common theme of sugar-free remains intact when choosing your soda. There are also brands that add a bit of a fruit flavor to their sugar-free sodas. There is not much wiggle room as far as energy drinks go. They must have zero carbs and low calories, without exception.


We wish you luck on your ketogenic journey! Nutritional coaching is available at Everlasting Changes for those looking for assistance with meal planning that offers proper nutrition and supports their fitness goals.

Wednesday, February 20, 2019

Battling the Aging Process with High Intensity Training

Every day, each one of us gets a little bit older. It does not take an advanced education to know this fact. However, researchers have been looking into ways to slow the aging process and one method is through high intensity fitness training. That’s right, train with high intensity and you may delay the inevitable. Everlasting Changes fitness trainers will attest to that as well.

Researchers at Brigham Young University revealed that adults who exercise at high levels of intensity have a nine-year biological aging advantage compared to adults who lead a sedentary life. To be considered as part of the former group, 30-40 minutes of high-level activity, such as running, is completed five days a week.

runner

The reason behind these findings has to do with something called telomeres, which are closely linked to our biological clocks. Telomeres are measured in length. Longer telomeres are aligned with better aging and people with shorter telomeres have stronger indications of cellular aging. This study measured highly active adults against sedentary adults and found shorter telomeres on those who were not active.

So what does all this mean?

It means that getting out and exercising will make you look and feel younger than your actual age. It also means that sustaining an activity considered to be high intensity will keep a person’s telomeres elongated.

This does not mean that those who are looking to delay the aging process have to go out and train like they are going to be a Navy Seal. But it does mean that they should engage in jogging or bike riding for 30 to 40-minute intervals multiple times a week. A personal trainer is perfect when trying to find the right balance. Now, this is one study and while it is respected in academia, it is not a full-proof plan for stopping the hands of time. We will all get older and sooner or later, we will all show our age.

But the benefits of sustained exercise help to suppress inflammation and also reduces chemical imbalances in the body, which could be harmful to our chromosomes. Getting up and working out has its perks. It can help us live longer and even look a little bit younger. One of the benefits of living in an age where there is so much scientific research is that we can be introduced to healthier ways to live our life. In the end, it is up to each one of us to go out and keep our telomeres long with some good old-fashioned exercise.

Wednesday, January 23, 2019

How Long To Wait Before Training The Same Muscle?

There is a long-standing topic of debate that focuses on how often you should train the same muscle. One of the cardinal rules is to wait 2-3 days. While that may work for some people, it is not a universal rule, as there are many factors to consider.

The first thing to know is that the recovery period for one person is not the same as the next person. The more you get into a steady routine, the more familiar you will become with your muscles’ ability to recover. Sometimes, it is merely a method of trial and error. And it is also important to listen to your body. Soreness is a sign that you are not ready to max out that same muscle right away. For those who may be uncertain about how many off days to take and don’t have a personal trainer to ask, here are some suggestions.

Age consideration

This is not just how old you are, but also how long you have been training. Those who have just started out may need a little more recovery time before working out the same muscles. Those in the intermediate training phase have a little more know-how and the advanced person knows exactly how much time to take between training. Age also plays a part as recovery periods are longer for those higher up in age.

Muscles

Your smaller muscles will experience a quicker recovery time than your bigger muscles. For example, working out your biceps can be done in quicker intervals than your back workouts. And if you have worked out quite a few muscles, which could be a result of deadlifting, your recovery time might be the same for all body parts. It is also important to remember that some muscles are used when training different body parts. Your triceps are used during a chest day, which is usually a result of bench pressing. And an arm day a couple days later retrains your triceps. 

upper body weight training, muscle building workout

Intensity

A light day does not mean you have to wait a full week to resume the same workout. The level of intensity makes a huge difference. Some fitness training differs according to the sport. Those training for an extreme sport will use a different level of intensity than those training more leisurely. This means their downtime and rest periods should be adjusted accordingly.


It does not come down to a set number of days, but a simple judgment call. And when it comes to training your body, you are the best judge. Just listen to your body and follow the previously-mentioned steps to develop your own recovery timeframe. While resting your sore muscles, be sure to continue with a healthy nutritional plan, adequate sleep, and regular stretches to help your body recovery at its best.