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 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!

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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

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Thursday, August 15, 2019

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

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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.

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!

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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.


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


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.


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.


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.


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


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.

Wednesday, December 19, 2018

Healthy Indian Breakfast Choices That Will Keep You in Good Shape

The search for healthy foods that do not taste like dry paste is an ongoing endeavor for fitness gurus all over the world. Meanwhile, eating the same type of healthy foods can become stale and uninspiring day after day. When it comes time to select your next healthy breakfast option, consider eating a Desi dish.  Desi is the term used to refer to a type of Indian food. Here is a look at some of the Desi, or Indian, dishes that will help in keeping you trim and fit.

Indian masala omelette. (Image from a Tesco Real Food recipe.)
Masala Omelette
This can be made as an omelette and everyone who has ever tried to eat right knows the importance of eggs. This dish is rich in protein and typically contains turmeric powder, onions, and coriander. For those who like an extra kick, chilies can be added.

Oats Pahoa
Oatmeal is a known healthy breakfast staple, although the desi twist is a little different. Using the previously mentioned masala, whip up a bowl of oats and add in a little of capsicum to flavor. This breakfast dish can also include onion and tomato.

This breakfast is comparable to a crepe, although it is a much healthier version. There are multigrain varieties that make this type of breakfast food better for fitness-minded people. Instead of adding sugary sides, it is common to eat dosa with vegetables.

Idli Sambar
This desi dish is extremely healthy as it contains a lot of protein, vitamins and minerals. It is a South Indian food that is two parts. The Idli is a type of rice cake that is steamed. The sambra is a blend of vegetables which is typically prepared in a pressure cooker. The combination does not take long to prepare and is a great way to start your day. This makes it great for those going to morning fitness classes at Everlasting Changes.

This breakfast is a type of flatbread filled with vitamins and minerals and is also rich in magnesium and calcium, while providing an ample amount of protein. The low-calorie dish is considered a delicacy and is made with wheat flour and coriander leaves.

Besan Cheela
Besan is actually chickpea flour, which is an excellent source of protein. This dish is comparable to a healthy pancake and can also be enhanced with the addition of a chutney. A typical recipe has about 124 calories and around 7 grams of protein per serving. There is the option of adding tomatoes and onions for flavor.

Being in good shape also means being healthy. A nutritional coaching professional is a great way to ensure a diet supports your fitness goals as well as your overall health. Visit our website to learn more about the benefits meal planning and fitness training services.

Wednesday, November 21, 2018

Get Ripped With High Intensity Interval Training

Most people who work out are looking for that perfect formula that will chisel their bodies. No matter what type of routine you select, accounting for consumed calories with nutritional planning is an everyday part of the endeavor. When that is in place, then comes time to select the training method that will get you ripped.

It is important to understand that effort, alone, is not enough. Committing to an exercise program that emphasizes an activity like long distance running will build up your endurance, but it is not a guaranteed to get you ripped. Those who run lengthy distances may also experience a decrease in weight, which can present a whole new set of health risks. So, if you are looking to get lean, you don’t have to run to the next town over and back again. There is another way of training that works.

High intensity interval training pushes you during your workouts and does not require you to run for miles. The premise behind this unique program is to push yourself through brief but intense anaerobic exercises. Whatever type of workout you choose should be done in short increments with high intensity. You can even rest briefly between intervals.

There is even high intensity interval training for runners. Alternating sprints with periods of rest or slow running serves the function of increasing strength in your muscles. It also bolsters the cardiovascular system while accelerating your body’s ability to burn fat. Blood sugar is improved as well. And all this can be accomplished without having to maintain a steady, monotonous jog all through your town.

The secret sauce behind high intensity interval training is fat burning. Clinical studies have proven that high intensity intervals of cardio equate to more fat loss when compared to workouts with lower intensity. And the fat burning does not stop once your high intensity interval workout is through. For the 24-hour period following the workout, your metabolic rate will remain increased. Your sensitivity to insulin will improve in your muscles and growth hormones will also see a rise. This is just a scientific way of saying you will burn calories all day long.

One of the most important components is high intensity. If you are sprinting, then do it as fast as you can. Pushing your muscles is key for this type of training to succeed. Remember, it is called high intensity for a reason and it is up to you to bring that intensity.

Start a high intensity training program with one-on-one help from a fitness training today by contacting Everlasting Changes in Fort Mill, SC.

Tuesday, October 16, 2018

Your Guide To Eating Out Healthy

Your Guide To Eating Out Healthy

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

Egg White Muffins with Kabocha and Brussels Sprouts

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

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


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.

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