Philly Personal Trainer Nutrition Tips
(Results may vary)
Some simple nutriton tips to help you succeed with your in home personal training in Philadelphia and your nutrition planning!
Philadelphia Personal Trainer ,Phil Nicolaou recommends the following simple tips for healthy management! In home Personal Trainer, Phil Nicolaou is also Certified as as Fitness Nutrition Specialist through the ISSA,IFPA, NESTA and NASM. Phil Nicolaou, your Personal Fitness Trainer offers the following nutrition tips!
- Eat foods high in fiber. Fiber has numerous health benefits. The general recommendation is 25-35g per day!
- Eat plenty of fruits, vegetables, whole grains, lean proteins and good fats.
- Have variety in your diet. The more color the better off you’ll be.
- Avoid too many refined carbohydrates.
- Plan ahead.
- Eat every 3-4 hours to sustain your blood sugar levels and keep your metabolism running.
- Move more! Strength training is imperative for better health and fitness. In combination with strength training, walk or do low intensity cardio. To burn more calories, try incorporating more multijoint/compound movements into your routine like squats, bench presses! These tend to burn a ton of calories simply because the more muscles you use at once, the more calories you can burn!
- Don’t skip breakfast! This is a recipe for success. If you do skip it, you are hurting your chances of becoming healthier. This is when your metabolism is highest!
- Avoid carbohydrates where the sugar content makes up more than 20% of the carbohydrate.
- Stay hydrated!
- When looking for a carbohydrate source, a good rule of thumb is to look for a product that lists the first or second ingredient as “whole.” For instance, whole wheat bread, whole grains…etc
- Do not shop for food when you are hungry!
- Do not fall into the “low carb” scam. This simply means that a sugar substitute is being used such as sorbitol which is a carbohydrate just doesn’t effect your blood sugar levels at all. Not only that it can cause serious stomach discomfort!
- Don’t just look at the fat content of foods. If you see a piece of food that has no fat, but has 30g of sugar, what do you think happens to that sugar? Turns to fat!
- Use caffeine to help burn calories before you workout and throughout the day. Caffeine is one good way to boost your metabolism up to 11%.’
- Need more guidance, contact Philly Personal Trainer and Nutritionist, Phil Nicolaou
There are many reasons for the obesity epidemic. One reason is “Portion Distortion!” You, Philadelphia Personal Trainer, with a certification in Fitness Nutrition can reduce their portion size—the amount of calories you consume and the quality of the foods you eat. You need to do a nutritional analysis of a “typical” breakfast: One large bagel with 3 tablespoons of cream cheese (many people put twice that amount or more on their bagel), comes to 700 calories! That’s 700 EMPTY calories since there are virtually no nutrients in those 700 calories. Instead of the bagel, what if you had these instead:
|1 medium banana||
|English muffin w/1 Table Spoonlow sugar jam||
|1 cup of oatmeal or1 cup of Cheerios||
The healthy alternative is half the calories and provides a rich nutrient profile. You can substitute the banana for blueberries or other nutrient-dense fruits for variety. Your personal fitness trainer Philadelphia can help you focus on replacing high calorie “empty nutrient” foods with low calorie “nutrient-dense” foods, you can lose weight and dramatically improve your health. You can remove process foods from your diet that are typically low in nutrients and high in fat, sugar and/or salt and undesirable preservatives, dyes, and other toxins.
Instead focus on these nutrient-dense alternatives: apples, avocado, beans, blueberries, broccoli, dark chocolate (it has 5 times the amount of flavonols as an apple, but it is high in calories, so limit consumption to 100 calories per day), garlic, dark honey, kiwi, oats, extra virgin olive oil, onions, oranges, pomegranates, pumpkin, wild salmon, soy (should be limited in men due to estrogen production), spinach, tea, tomatoes, turkey (skinless breast), walnuts (all nuts have benefits), yogurt (natural—low- or non-fat).
Obesity accounts for 300,000 deaths annually in the US. No government subsidized healthcare program, HMO, drug or physician can prevent these deaths! The power to live a longer, healthier, more productive and happier life rests solely on your shoulders. In order to save you, your patients, your clients and your loved ones from a future of disease, disability and dysfunction, you will need major lifestyle changes. You will need to consume less and exercise more. You will need to decrease your consumption of saturated fats, omega-6 fatty acids and trans-fatty acids and increase your consumption of omega-3 fatty acids. You need to decrease the consumption of all processed foods—junk foods, fast foods, many canned, boxed, and frozen foods, TV dinners, boxed, sugary cereals, etc., and increase fruits, vegetables, lean meats, fish, antioxidants and whole food consumption.
Decreasing caloric intake, eating healthy and increasing exercise activities can dramatically improve your life. Recent research shows that physically active 90-year-olds have performed better in all 10 components of fitness (strength, speed, power, anaerobic and aerobic endurance, agility, balance, coordination, flexibility and body composition) than physically inactive 30-year-olds!
Research also shows that it is never too late to start. Using the exercise science training principles you learned in the IFPA’s “The Book on Personal Training”—the SAID, GPO and FITT principles, you can safely and effectively regenerate virtually all patients and personal fitness trainer clients. Once the patient/client can achieve 3,000 calories per week of moderate to intense exercise, you will see 100% improvements in triglycerides, LDL (Low Density Lipoproteins) HDL (High Density Lipoproteins), blood pressure, resting heart rate, aerobic capacity, and virtually all medical and health markers. At 3,000 calories per week, you can become virtually immune to over 65 diseases, disabilities and dysfunctions!
Your goal as a physician or personal fitness trainer is to encourage every man, woman and child to begin and maintain a healthy weight loss (fat loss) and exercise program. Long term health, longevity and disease prevention lies in exercise and nutrition—NOT DRUGS!!