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How do you begin a fitness journey? By putting one foot in front of the other and getting started. Some people hate to plan and go forward, eventually stopping either for good or to reevaluate. Others spend all their time planning but never follow through. Either way, you won’t make the advancements of someone who sets goals and immediately sets them in progress. Getting fit starts with an idea. To make it work, it takes consistent effort.

Keep your reason for your goal in front of you at all times.

Whether it’s working out regularly or eating healthier, keep your goal out in front. That means making sticky notes to put on the refrigerator and cupboards, or a reminder on your phone to exercise. If you haven’t clearly defined your goal, created a way to measure it, and reach it, knowing your reason for your goal is imperative. If you want to lower your blood pressure with exercise, your measurement is your blood pressure, just as your weight is for weight loss.

Start by doing what you can.

If you can’t do an entire workout, do what you can. One man was so severely obese that doctors told him he would die if he didn’t lose weight. He couldn’t run a block but could walk to the corner. Eventually, he could walk several blocks and then run. He lost the excess weight and is now running marathons. He did what he could. To start eating healthier, focus on giving up food with added sugar first. Once you accomplish that for an extended period, it will be easier to eat healthier. You’ll be amazed at how sweet natural fruit tastes.

Hold yourself accountable and don’t quit if you fall off the wagon.

Track your progress and hold yourself accountable for sticking with your goals. Permit yourself a few slip-ups or intentional breeches, like having a small amount of your favorite pie that your aunt makes for family gatherings. If you fall off track, all is not lost. Don’t compound the problem by eating everything in sight or giving up exercise entirely. Start fresh the next day.

• Getting fit is all about consistency. Put your workout in your schedule as an appointment and treat it like any other appointment. Meal plan to ensure you have healthy meals ready to eat.
• Find ways to move more. Besides a regular workout, finding ways to move more is imperative. Take the stairs instead of the elevator or escalator. Park further from the store and walk.
• Keep score. Track your progress every day. Write down your workout and how difficult or easy it was. When it’s too easy, change your workout to become more challenging.
• Always warm up or cool down when you exercise. Stay hydrated and sip on water throughout exercise. Get adequate sleep to ensure your journey is easier. Lack of sleep increases the hunger hormone.

For more information, contact us today at Body Sculptors Personal Training

If you want to get chiseled in Louisville, KY, come to Body Sculptors/ Our personal trainers will help you do it. Getting chiseled takes more than building strong, impressive muscles. It also takes a healthy diet and often weight loss. After all, no matter how chiseled you are, if those muscles are covered with a layer of body fat, nobody will be able to see all your hard work. You have to ensure you eat enough to provide the nutrients for muscle building but still have a deficiency so you can burn fat.

Focus on your diet first.

Nutrition plays a big role in all fitness goals. You can’t out-exercise a bad diet. Don’t expect to have that chiseled beach-ready body if you’re sucking down fries and burgers. Building muscle tissue requires high-quality protein and adequate calories from other healthy foods. You have to eat enough so you aren’t burning muscle tissue and building it instead, but also cut back enough to burn body fat so you can see your new muscles. When you build muscle, the muscle gets micro tears. Those need the energy to heal to get the results you want.

It takes the right type of exercise.

If you want a chiseled look, don’t overdo the cardio. To be fit, you need all types of exercise: strength, endurance, flexibility, and balance, but cut back slightly on cardio and increase strength-building workouts. Cardio burns calories from both muscle and fat. Strength-building builds muscle tissue as it burns fat. If your diet is calorie-deficit, it reduces the glycogen available for muscle building. Don’t train more than three times a week. It helps you maintain your muscles while you shed pounds. Once the weight is off, you can focus on building them.

Core training is essential for that V-chiseled look.

Working your core muscles builds back and abdominal strength. That helps you achieve those washboard abs and the V appearance. You need to also work on upper body strength, focusing on definition and bulk. Everyone is unique, so our trainers will provide the right program for you. Some exercises used include traditional ones like planks, bridges, push-ups, and lunges.

• You can merge your strength-building with your cardio workout by making it a HIIT workout. You don’t have to workout as long for the same results and you get both cardio and strength-building.
• Expect your trainer to continually modify your continuously. You’ll work your muscles on all planes and not give your muscles a chance to get efficient and burn fewer calories.
• Have all macronutrients in your diet, including healthy fat. Healthy fat provides energy and is necessary to create hormones and keep blood glucose in check. It also allows the body to absorb certain nutrients.
• Talk to a trainer and explain your goal. You’ll have a dietary regimen and workout program designed specifically to meet it based on your present fitness level and special needs.

For more information, contact us today at Body Sculptors Personal Training

Getting fit isn’t always easy. There are so many foods that are quick, but not healthy. Think Pop-Tarts and pizza rolls, for instance. You don’t have to succumb to the fast food industry or eat junk food when there are easy meals you can make in minutes that are good for all meals. They are nutritious and lower in calories, so you’ll boost your overall health and lose weight. Some require oven time, but you can bake them ahead, then heat and serve. You can also use our Fit Meal Formula plan and have ready-to-heat and serve meals prepared.

Spaghetti squash with diced tomato sauce.

If you can use a can opener and an oven, you can make this simple dish that also is good reheated. Start by cutting spaghetti squash in half and scoop out the seeds. Put it cut side down in a pan with a little water and a dome of aluminum foil. Bake at 400 degrees for 40 minutes. Instead of spaghetti sauce, use two cans of petite diced tomatoes, one plain and one with green chilies added or labeled chili-ready. Just heat the tomatoes, letting them simmer on low, stirring occasionally while the spaghetti squash cooks. Serve it as you would regular spaghetti, topped with Parmesan cheese. Add mixed vegetable salad on the side.

A tortilla roll-up makes a quick meal.

If you have chopped tomatoes, lettuce, and onions ready in small bags in the refrigerator this dish only takes minutes. Heat a can of refried beans if it’s for lunch or dinner, or scramble eggs for breakfast. Spread the beans or eggs on the soft tortilla shell and top with cheese, lettuce, onions, and tomatoes. Roll it up like a burrito for a quick meal.

• Avocado toast is a great addition to any meal. Just mash avocado with a bit of lemon or lime juice and spread on toast. Put baby greens on top and serve it with fruit or an egg.
• Make a Buddha bowl from leftovers. You can use almost anything to make it. Start with baby greens, a salad, or any vegetable. Add any grain, from rice to quinoa, and a protein source. Top it with your favorite dressing.
• Make a whole grain pita pocket stuffed with spinach, tomatoes, feta cheese, and a scrambled egg. If you use frozen spinach, drain it well and heat it, then scramble in the eggs. Spread pesto inside the pocket, then add the other ingredients.
• Don’t forget smoothies as a meal. You can toss in leftover vegetables and fruit and put them in the blender. Add protein powder and blend. It’s a complete meal.

For more information, contact us today at Body Sculptors Personal Training

What you might think of as weird foods are considered daily fare by others. Modern transportation and packaging have allowed some local treasures to become international. Eating some of these foods can add valuable nutrients to your diet. Others may only add calories. Some will become instant favorites, while others may be an acquired taste. Marmite, a British spread, or its similar Australian counterpart Vegemite, is made from brewers’ yeast. It’s a great option for vegetarians because of its high protein and vitamin B12 content. B12 is a vitamin that’s often missing from a vegan diet. Both Marmite and Vegemite are acquired tastes. You either love them or hate them, there’s no in-between.

Organ meats are nutrient dense.

Organ meats come from pigs, chickens, lambs, cows, goats, and ducks. They’re also called offal. It means leftovers or waste products. Yes, the word offal is pronounced just like the American word awful, but don’t let that stop you. These nutrient-packed selections are a great addition to any diet. They have a high vitamin content and are high in iron and protein. The most common organ meats are liver, heart, gizzards, tongue, kidneys, brain, tripe, sweetbreads, Rocky Mountain oysters, and chitterlings. Many of these are inexpensive and a good source of protein.

Kohlrabi looks like a turnip with a few spiked hairs.

Kohlrabi is often called a German turnip, although it’s from the same family as cabbages, cauliflower, and broccoli, not turnips. If you love the mild taste of broccoli stems, you’ll love the taste of kohlrabi. Like broccoli, you can eat it raw or cooked. It is high in vitamins C and B6, potassium, and fiber. It’s beneficial to the gut since it has both soluble and insoluble fiber, promotes heart health, and improves the immune system. You can eat both the leaves and the bulb.

Try the alternative to dairy, hemp milk.

For many people, dairy of any kind can promote a very uncomfortable reaction in their body. Milk alternatives like oat, almond, and hemp milk are blessings. It’s made from ground, soaked hemp seeds. Even though hemp and marijuana are from the same species, cannabis, there’s no THC, the psychoactive component of marijuana, in hemp. The seeds are high in protein, omega-3 fatty acids, phosphorous, calcium, magnesium, and iron. It’s more nutritious than other milk alternatives and is carb-free if there are no additives.

• Those tiny seeds amongst the black sunflower seeds in bird feed are millet. You can use it in place of rice. This gluten-free seed is high in magnesium, protein, iron, folate, and fiber.
• Kimchi and sauerkraut are two nutrient-dense fermented foods with different flavors. Depending on your locality, either one could be considered weird. Both support a healthy digestive system and reduce inflammation.
• Pickled herring is common to many cuisines, but it’s not a traditional dish in America. It has all the nutrients you get from fatty fish, including omega-3 fatty acids. Surströmming or fermented herring also has those benefits and the benefit of probiotics.
• Europeans brought dandelion seeds to America to grow food. They fared far too well. If you and your neighbors don’t use chemicals on your lawn, use the young dandelion leaves for salads.

For more information, contact us today at Body Sculptors Personal Training