Austin, Round Rock, Pflugerville Seamtress and alterations

Need pants or skirts hemmed?

Alterations to clothes due to weight loss or gain?

Zippers, buttons or tears repaired?

Junem@Austin.rr.com  for more information

Round Rock, Pflugerville, Georgetown Personal Training Specials

Lean Images Personal Training is offering specials on our inside bootcamps, group fitness programs and Plus size.

 

To Bicep or Tricep, that is the question? Round Rock, Pflugerville Personal Trainer

Should more be spent on working the biceps or triceps?  The bicep is consider the vanity muscle, they get noticed more so alot of people spend alot of time working biceps more than triceps.

The triceps are the much bigger of the two muscle groups.  If you are doing bi’s and tri’s on the same day, spend more time on the triceps.

A great way to build strong triceps are dips. But do dips as you would chest press, pile on the resistance and then struggle thru a hardcore set.

So if you doing dips from a dip station add on the weight.   From a bench, feet up, pile on the weight.   Make sure you finish full range of motion on each rep.

Another great exercise is very narrow pushup off a medicine ball.  If these are easy, elevate your feet.   Weighted sand bags can also be added to increase resistance.

Is deadlift with instability training effective? Round Rock, Pflugerville personal trainer

For core strengthen, most fitness programs exercise on an unstable surface such as BOSU Ball, swiss ball, or wobble boards.

A study from the Univ of  Valencia, Spain, showed that training on stable surfaces while doing deadlifts overloaded and activiated the spinal extensor muscle best.
Researcher measure the back extensor while perform on stable surface (the floor) and an unstable (BOSU) using electromyogramy.
Exercising on firm ground is BEST for overloading backextensors and other core muscle groups
(Journal strength and conditioning research, 24:2723-2730, 2010)

Jasmine brown rice w/ red beans by Round Rock, Pflugerville personal trainer

Using 2.5 c of low sodium broth to 1 c of jasmine brown rice, cook til done.

in a large wok, spray pam and 2 tbsp healthy oil.
saute 2 gloves of  shallots and 2 tbsp chopped garlic , add rice and drained red beans,

season with sea salt…

makes approx 8 servings.

it will  last all week as your healthy carb

Round Rock, Temple, Georgetown personal trainer daily food log 4/17/14

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Banana protein muffins, 0.66 serving 191 20g 7g 11g 29mg 69mg 3g 4g
Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0g 0g 0g 0mg 5mg 0g 0g
Cream – Half and Half, 1 tbsp 20 1g 2g 1g 5mg 5mg 1g 0g
Turkey Breast – Turkey Breast Tenderloin (Roast Turkey), 4 oz 150 1g 1g 33g 90mg 780mg 0g 0g
Baked Sweet Potato – Baked Sweet Potato, Medium, 0.5 (2″ long by 5″ long) 130g 56 13g 0g 1g 0mg 6mg 3g 2g
Collard Greens – Cooked Collard Green, 1 cup 30 3g 0g 2g 0mg 30mg 0g 2g
Jiffy – Creamy Peanut Butter, 1 tablespoons 90 3g 8g 4g 0mg 70mg 2g 1g
Lunch
Turkey Breast – Turkey Breast Tenderloin (Roast Turkey), 4 oz 150 1g 1g 33g 90mg 780mg 0g 0g
Collard Greens – Cooked Collard Green, 1 cup 30 3g 0g 2g 0mg 30mg 0g 2g
Baked Sweet Potato – Baked Sweet Potato, Medium, 0.5 (2″ long by 5″ long) 130g 56 13g 0g 1g 0mg 6mg 3g 2g
Dinner
Orowheat – Jewish Rye Bread, 1 slice 70 13g 1g 2g 0mg 140mg 1g 1g
Boars Head – Oven Roasted Chicken Breast – 42% Lower Sodium, 3 oz 90 0g 2g 20g 53mg 525mg 0g 0g
Boar’s Head- – Baby Swiss Cheese, 0.5 oz 55 1g 5g 4g 13mg 68mg 0g 0g
Snacks
Yogurt – Plain Greek Yogurt 0%, 1/2 cup 65 11g 0g 12g 0mg 43mg 5g 0g
Blackberries – Raw, 0.5 cup 31 7g 0g 1g 0mg 1mg 4g 4g
Quest – Cookies & Cream Bar, 0.5 bar 90 11g 4g 11g 3mg 155mg 1g 9g
Blue Diamond – Almond Nut Thins Nut & Rice Crackers, 16 crackers (30g) 130 23g 3g 3g 0mg 115mg 0g 1g
TOTAL: 1,306 124g 34g 141g 283mg 2,828mg 23g 28g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Stepmill 450 30
TOTALS: 450 30 0

SWAT Cedar Park Boot Camp power squat drills

Watch our mini video…

click on picture and check out power squats

Pflugerville, Georgetown, Round Rock Boot Camp absolutely the best!

Lean Images and SWAT Boot camp offer the premium workout and trainers.

With 20 years backing each trainer, you are getting the best trainer, knowledge, safety, and modifications as needed.

We offer outside and inside bootcamps for Plugerville folks at our Round Rock location.

Lost weight? Need alternations? Round Rock, Pflugerville, Austin seamtress

Have you lost weight and now your dress or pants need altering?

have your favorite outfit but it needs alternations?

call June at 388-0003

Fat Loss / Hunger games: Lean Images Round rock, Cedar Park, Pflugerville, austing

no belly fat Medium Web viewHunger is both a hormonal and behavioral sensation. When you don’t eat for
awhile certain hormones are triggered that make you desire food. This desire is
often felt as an emptiness in the gut. But there is a close interaction between
the brain and the digestive tract. Hunger is a combination of the gut hormones
signaling time to eat, AND the brains programming of your routine eat times
& other environmental cues.

If you tend to eat at 8am everyday, you are far
more likely to feel hunger at this time simply out of behavioral habit. Hunger
is also social and responds to environmental cues. This is why seeing a
commercial for a breakfast sandwich, or watching a co-worker eat M&Ms can
make you hungry.
Hunger will be at its worst when the hunger hormones are
high AND the behavioral, social and environmental cues are also
prevalent.

To get hunger under control try these two tips:

1)
Control the hormones first by eating more of the right things more frequently.
This takes half of the “hunger battle” out of the equation and is an immediate
effect.

2) Now with the hormonal urges lowered you can practice being
more mindful about the other behavioral factors of hunger. This is where
practicing not eating when others are, or being mindful about the impact of an
advertisement for your favorite ice cream come into play. This one works in the
long-run. Overtime, you become aware of “hunger cues” and can more easily avoid
them and/or control them.

In the weight loss game it is all about force
of will. In the fat loss game it is about practicing skills.