Support local business: Please vote for Work It Training in the FedEx+Me competition
Help support local business. Please vote for Work It Training in the FedEx+Me “My Story Austin” competition. It only takes a few seconds!
Follow this link Vote for Work It Training here!, and then click on the “Like” button.
Please pass along to your friends and family also. Thank you for supporting local business!
SXSW Flash Fit Boot Camp
Work It had a great time leading the SXSW Flash Fit Boot Camp with TrainingMobs.com! We started at 9:30am Sunday morning (3/13) at Palm Playground close to the Austin Convention Center. We enjoyed collaborating with Jonas, Dave, Cam and Frank at TrainingMobs and really like their concept. TrainingMobs.com is a website that helps people create and discover random fitness events around them. Hopefully we can arrange more events together in the future.
Take a look at the pics below. Thank you everyone!
Work It Training will be participating at SXSW (03/13/2011)
AWESOME News: Work It Training will be participating at SXSW!
Join us this Sunday (03/13/2011) at 9:30AM for a Fitness Flash Boot camp! That’s right….Training Mobs is visiting SXSW Interactive from Montreal and has asked Work It Training to host a Flash Boot camp before their SXSWi workshop on Sunday.
The boot camp will be downtown at the grassy area by the O’ Henry Museum (408 East 4th St) next to the downtown Hilton Hotel and the Convention Center. Let your friends know! If you have questions, call 512-426-2336 or email kyle@workittraining.com.
Here is the link to the Training Mobs event: http://tmobs.co/gISTC1
The Best Thing Ever Put In A Can
By Shane Whitehead, Work It Trainer
5oz
175 calories
32.5g protein
2.5g fat
0g carbs
Can you guess what it is? If you train with me or have been to boot camp you probably knew as soon as you read the title. Well, the answer is canned chicken! Now before you say “ewwwww” and stop reading, just hear me out.
One of the most common reasons people say they don’t eat healthy is because they don’t have time or don’t want to cook. The great thing is canned chicken doesn’t need to be refrigerated, it’s already cooked, and you can take it anywhere (but don’t forget your can opener).
You may think that it wouldn’t taste very good, but really, it’s pretty much the same as eating a chicken breast without any seasoning. The key is to get creative and find some type of seasoning or sauce to spice things up a bit. Kyle suggests adding some Greek yogurt to make a chicken salad type mixture. I’ve experimented with buffalo sauce, orange ginger sauce, bbq sauce, salt free seasoning blends, etc. One of my favorite things to do is mix up chicken, broccoli, quinoa, and a little bit of lemon pepper seasoning. Just be sure whatever you add doesn’t have too much sugar which can really increase the number of calories. Also you may want to rinse the chicken to get rid of some of the excess sodium.
Still can’t get over eating chicken from a can? You’ve probably been doing it since you were a kid, in the form of soup.
If you have any other tasty, easy recipes feel free to post them up!
Featured Client – Amy Holloway
We love to hear success stories from our clients! Starting this month (Feb 2011) we plan to regularly share client success stories. These are in our clients’ own words. Check back and see ho so many are having great success Working It!
AMY HOLLOWAY
“Old scene: September 2010. Nordstrom dressing room. Trying on jeans for the Fall, I was shocked to find that my waistline had expanded in preposterous proportions. Aghast, I asked the sales clerk to bring larger and larger sizes until I finally squeezed myself into a pair of Sevens. When I asked her opinion, she brought me a baggy blouse and said, “Try this, it will conceal your muffin top.”
WHAT?!? Did she just say those two dreaded words? “Muffin.” “Top.” At that instant, I knew there was only one solution. Spend a fortune to upsize my entire wardrobe or call Work It. So call Work It I did.
Admittedly, my metabolism jumped screeching off of a cliff last year when I turned 38. But I was determined to give my all to rescuing my figure and pocket book by getting smarter about nutrition and exercise. Kyle gave me every tool I needed in an upbeat fashion that made me feel excited about working out again. I started twice a week sessions with Kyle and cut gluten from my diet.
New scene: January 2011. Holloway closet. For the first time in a year, I faced the stockpile of jeans I collected when I was 30 years old and single. I crossed my fingers and grabbed the smallest pair. The ultimate test. No spectators. Inhale, pull and snap! Zip! It’s a miracle. They fit!
Since October I’ve lost two inches off of my waist and 10% of body fat while gaining three pounds of muscle – all thanks to Work It. I’m down two sizes. My energy level is high and I feel better than I have in a long time. Goodbye muffin top. Hello metabolism. Work It rocks.”
Amy, thank you so much for this fantastic success story. Keep it up!
Jack LaLanne Dies at age 96
This past Sunday fitness legend Jack LaLanne died at age 96. His television fitness career started in 1951 and he remained on television training viewers in their homes for 34 years. He also was one of the first in fitness to encourage women to lift weights and also invented an early version of what is now the Smith Machine. He was a true visionary in the fitness industry and will be missed.
FREE Work It Warriors boot camp Sat, Jan 22!
Join Work It Training on Saturday, January 22 (01/22/2011) at 10AM for a FREE Work It Warriors boot camp! We will be at Northwest District Park in central Austin (located at Ardath St and Albata Ave). Here is the Gowalla location http://gowal.la/s/6P7T
Be sure to bring your friends, family, etc.
Remember, it takes about 15 days to make a new habit stick, so make fitness one of those new healthy habits that you stay committed to this year.
2011 Mayor’s Resolution Run
Join us on Mon, Jan 3, 2011 for the Mayor’s Resolution Run!
Cost: FREE! (first 200 people get a free “Mayor’s Run” t-shirt)
Time: Monday, January 3, 2011 · 10:00am – 11:00 a.m.
Location: City Hall, 301 West 2nd St., Austin, TX
This is a self-paced, go-as-far-as-you-want run/walk (with 1, 2, 4 and 5 mile options), so everyone can participate.
P.S. Work It clients and friends be sure to wear your Work It t-shirts for a photo op!
http://www.runtex.com/web/1-2352.asp
Tips For Resolution Success
By Kyle Golden, Work It Founder and Certified Fitness Trainer
2011 is almost here! Many of us will make resolutions at the beginning of the year and chances are many of us will quickly fail at meeting or maintaining some of those resolutions. If you want to be successful at keeping your resolution, no matter what it is from trying to stop smoking to curtailing your Louis Vuitton handbag purchases, you need to have a plan in place. Here are some tips to help you keep those resolutions and make permanent changes in your life.
Have a Specific, Realistic Goal – Make sure you are clear on what your resolution is. Don’t be vague and say “I need to spend less this year.” Instead, look at your spending habits from 2010 and select an area or two where you can reduce your spending and make a difference. For example, you can say “This year I will only eat dinner out once a week instead of three times a week.” Also, you need to be realistic. You will set yourself up for failure if you say “I will not eat dinner out at all this year.”
Track Your Progress – It is important that you have a system to monitor how well you are keeping your resolution. If you don’t already keep a budget, start one for just your eating out expenses. Try to compare it to last year by pulling 2010’s credit card or bank statements. Mark your calendar for when you plan to eat out and when you do eat out. Also, make it count. If you enjoy going out to eat socially, don’t “waste” your week’s meal out by stopping at the neighborhood diner by yourself; wait for Friday night with friends.
Set Yourself Up For Success – You need to plan ahead a little (sometimes a lot) to make sure you can keep that resolution. For example, if you ate out a lot in 2010 because you don’t like to cook or don’t keep food in the house, learn some simple, healthy recipes and schedule one day during the week to go to the store to get everything you need for that week. Hate grocery shopping? Look online for a grocery delivery company. It will probably be more expensive than going yourself but most likely less than eating out everyday.
Find Support – Encouragement from others is important. Seek support from your family and friends to help you stay on track. If you have a partner, make sure he or she is willing to go along with your resolution of eating out less. Make the decision together. If you don’t know how to cook there are plenty of cooking classes to attend, many of them free. Also, consider joining a group that can help you with your goal.
Reward Yourself – It is important to recognize your success and reward yourself for a job well done. If you have only eaten out once a week for three months in a row, make your next meal out special if you can. If you don’t usually order dessert, order it. Eat out at the slightly higher priced steakhouse but don’t over-do it. You wouldn’t want to negate your success with a few poor choices.
Good luck with your resolution! If you haven’t thought of one yet, now’s the time. Use these tips to help you succeed.
Clearing Up Confusion: What You Need To Know About Protein
By Shane Whitehead, Work It Trainer
(Note: This entry is intended to be general information only and not medical advice. Always follow the advice of your health care provider.)
Everyone knows what protein is, but many people don’t realize that increasing your intake can be beneficial. If you think protein’s only role is to build big muscles, think again. Protein is made of amino acids and these amino acids are the building blocks necessary for maintenance of ALL CELLS IN YOUR BODY. Hair, skin, nails, hormones, organs, you name it and it is probably made from amino acids.
You may have heard some concerns about high protein intake and how it’s bad for your kidneys or can decrease your bone density. First, there is absolutely no research that suggests a high protein diet will cause kidney problems in people with normally functioning kidneys. Second, studies linking high protein diets to deceased bone density were conducted using adults over the age of 65 who were inactive. For people who stay active this shouldn’t be a problem at all. If you want to make sure your bones are bulletproof, be sure to include resistance training. Now that we know that protein won’t make your kidneys explode, let’s figure out just how much you should be eating.
The current protein recommendation set by the FDA is 0.36 grams per pound of body weight. This is fine from a health standpoint, but if want to maximize weight loss or muscle building you may want to increase your intake. If you are trying to lose weight, adding more protein can help prevent your body from breaking down muscle for energy. Those who eat high protein diets report feeling less hungry throughout the day; also, it has been found that when you eat protein, it takes about 25% more energy to digest it. That means 200 calories of protein is really like eating 150!
I recommend anywhere from 0.5 to1.0 grams of protein per pound of your ideal body weight. Finding where you fit in this range depends on a few things. People who are trying to lose weight, gain muscle, or both should be at the top of the scale while people who are maintaining weight and exercising at a lower intensity will be at the lower end. Remember this is just a number to shoot for; it isn’t a big deal if you are over or under from day to day. I’ve found that if you are frequently experiencing soreness that lasts for more than 2 days you probably need to increase your intake. Here are two examples based off of the 0.5-1.0 range.
200 lb person wants to be 180 lbs. 180 x 1.0 = 180 grams of protein
150 lb person maintaining weight and lightly active 150 x 0.5 = 75 grams of protein
It may seem difficult to hit your goal every day but after awhile you will learn what and how much to eat. Try to eat protein with every meal and snack to get a steady supply throughout the day. Animal sources are the best since they provide all of the amino acids your body needs. Foods like lean meats, fish, eggs, Greek yogurt, milk and cottage cheese are all great options. If you are vegetarian or vegan you will need to combine plant proteins to make sure you are getting all your necessary amino acids. Hopefully this gives you an idea of where to get started. If you have any questions, please email me at shane@workittraining.com.
References
Thomas L. Halton and Frank B. Hu, MD, PhD: The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review. Journal of the American College of Nutrition. Vol. 23, No. 5, 373-385 (2004)
Thomas R. Baechle and Roger W. Earle: Essentials of Strength Training and Conditioning. Human Kinetics, 2008.
« go back — keep looking »
